10-minute simple fitness yoga (Part 2)

Choose the most suitable posture

• Choose the posture according to the environmental conditions

In different environments, different yoga postures are suitable for practice. For example: in spacious environments such as yoga studios and outdoors, both standing and sitting and lying asanas are suitable for practice; in the bedroom at home, it is more suitable to practice sitting and lying yoga; in the office, you can use tables and chairs to assist in practicing standing asanas.

• Choose a posture according to your needs

Everyone's physical condition is different, and the yoga postures that are suitable for them are also different. For example, those who suffer from dizziness and headaches can practice postures such as Head Relaxation Pose and Fish Pose to promote blood circulation in the head; those who often suffer from back pain can practice postures such as Triangle Pose and Sage Mariki Pose to stretch the waist and back; those who have stiff joints can practice postures such as Upper Right Angle Pose to help flexibly practice joints; those who often feel restless can practice Mahasthamaprapta, Salutation Pose and Inverted Arrow Pose. Three asanas that help to calm the mind and stabilize emotions; for those who suffer from insomnia, practice some asanas such as the gazing method and the cobra pose, which can help improve sleep quality; for female friends who are often troubled by menstrual pain, practice more asanas such as the grinding bean pose and the garland pose, which can promote blood circulation in the pelvic area and eliminate menstrual pain; for male friends who want to improve their sexual function, practice more tiger pose, sitting angle pose and double leg back stretch. Couples can also practice together. Suitable positions include the double swallow pose and the double V pose.

Breathing and meditation are essential

Yoga is centered around meditation, breathing and asanas, among which breathing and meditation are the basis of yoga practice. After a period of breathing and meditation practice, not only can the fitness effect of yoga movements be improved, but also tension can be eliminated, muscle soreness can be reduced, and the optimal state of physical and mental harmony can be achieved.

To coordinate yoga breathing and movements closely, you need to master the following basic principles: you should inhale when stretching your body, and exhale when contracting and twisting your body. In the forward bending posture, you should inhale when your arms are stretched upward, and exhale when your body is bent forward.

When maintaining a certain posture, do not hold your breath. Keep breathing smoothly and use breathing to make the movement more effective. For example: When the body maintains a twisting posture, the movement should be coordinated with breathing. When practicing yoga asanas, do not breathe deliberately, as this will make your body tense and affect the completion of the movements. Therefore, you must follow the principle of natural breathing and learn to control your breathing. Generally speaking, the length of your inhale and exhale should be roughly equal; if your inhale lasts 10 seconds, your exhale should also last 10 seconds. In addition, only after you have complete control and regulation over the process of inhalation and exhalation can you start practicing breath holding. Otherwise, do not hold your breath easily, especially if you suffer from heart disease or high blood pressure.

Yoga breathing is mainly divided into three types: abdominal breathing, chest breathing and complete breathing:

1. Abdominal breathing: breathing from the bottom of the lungs, with the abdomen inflated and the chest relatively still.

2. Thoracic breathing method: breathing is done through the middle and upper part of the lungs, with the chest inflated and the abdomen relatively still.

3. Complete breathing method: It is a breathing method that combines abdominal breathing and chest breathing. The upper, middle and lower parts of the lungs are all involved in breathing, and the abdomen and chest are constantly rising and falling. Among them, abdominal breathing is the most commonly used method, which runs through the entire yoga practice process. Chest breathing is closer to the breathing method used in daily life and is easier to master. Do the complete breathing method in one go; do not divide the two breathing methods into two stages.

For more exciting content, please refer to the book "10-Minute Simple Fitness Yoga" published by Hanxiang Culture.