Japanese yoga steps

　　First of all, to better correct the basic yoga movements, you must master 7 precautions:

　　1. The best time to practice yoga: sunrise and sunset.

　　People’s activities have just begun in the morning, and the air is fresh, suitable for yoga. Yoga at sunset for career female It is more difficult. You can choose to do it before going to bed and choose a time period when the air is relatively clean.

　　2. The yoga room should maintain air circulation and open windows for ventilation.

　　Choose a room with good ventilation for yoga practice, try to avoid doing it in an air-conditioned room, and use natural wind to circulate indoor air. And open the curtains to soak in the natural sunlight.

　　3. Try to maintain an empty stomach when practicing yoga, and ensure that you practice yoga at least 3 hours after a meal.

　　There are many movements that stimulate the internal organs in yoga practice. Make sure to exercise at least 3 hours after a meal. Drink water 30 minutes in advance. You can eat only 30 minutes after yoga practice.

　　4. Do not practice on the bed, choose to practice on the flat ground.

　　Do not perform yoga exercises to relax the body on the bed. Because the mattress is elastic, the body will sink and body balance cannot be guaranteed. Yoga exercises must be done on a flat surface without unevenness.

　　5. "Preventive" in the morning and "curative" in the evening. Perform this exercise 2 times a day.

　　Yoga practice in the morning can have a "preventive" effect, while yoga practice in the evening can stimulate the "healing" areas. Take 2 times a day in the morning and evening to improve the body's immunity and eliminate physical fatigue.

　　6. People who suffer from menstrual period and back pain should avoid doing yoga exercises.

　　It should be noted that people with back pain, headache, neck and shoulder pain, menstrual period, high blood pressure, heart disease, etc. should avoid shoulder standing and hoeing movements.

　　7. During yoga practice, try to avoid drinking water.

　　During yoga practice, drinking a lot of water will affect internal organs, secretion, nerve Systematic stimulating movement. Try to eat before your yoga practice.

　　Stretch & Bend - Leg angle and arm position, correct posture improves exercise effect

　　Correct sitting posture

　　Kneel and sit on the ground, with your back straight, arms naturally placed on both sides of the body, shoulders flat, abdominals tightened, and the pelvis in a straight position.

　　In the back position of the foot, the instep is close to the ground, the big female toe is close, and the toes are relaxed.

　　Make sure your toes don't overlap each other.

　　Stretch & Bend - Leg angle and arm position, correct posture improves exercise effect

　　Meditation sitting posture-lotus seat

　　1. Straighten your legs, put your feet together, and sit on the ground. Keep your back straight, your abdomen drawn in, your shoulders relaxed, and your arms hanging naturally at your sides.

　　2. Place the right leg at the thigh of the left leg. Keep your body still.

　　3. In the same principle, cross the left leg over the right leg and place it at the base of the right leg.

　　4. With the palm facing upward, the thumb and index finger intersect to form a circle, and vice versa on the knee. Close your eyes.

　　Note that the heels are placed above the top of the thighs and the heels of both feet are close to the body.

　　Stretch & Bend - Leg angle and arm position, correct posture improves exercise effect

　　Repeating simple actions over and over can also lead to deeper stimulation! cat pose

　　Functional Effect-Relief low back pain &Correct hunchback & strengthen chest contour and lungs

　　POINT: One of the causes of low back pain is weak abdominal muscles. Cat pose is okay exercise While using the abdominal muscles, straighten the curved back bones.

　　1. Sit upright on the ground, place your arms vertically on both sides of your body, palms facing down.

　　2. Bend your waist, lean forward, put your elbows and forearms on the ground, and keep your elbows and knees about 1 fist apart.

　　Note: When sitting on the ground, open your knees slightly and keep your knees and heels in a straight line.

　　3. Keep your hands in position, straighten your arms, and lift your body. Make sure your back is straight and your waist is not bent.

　　4. Lift your buttocks, shift your body's center of gravity forward, stand your arms parallel to your thighs, lift your buttocks, straighten your back, and look forward.

　　5. Exhale slowly, bend your back, lower your head, and relax your shoulders.

　　Note: Inhale and bend your back. The shoulder blades are the highest point of the body. Do not bury your head completely in your shoulders. Keep your shoulders relaxed.

　　Repeat actions 5 & 6 5 times.

　　6. Inhale, raise your head, face forward, and return to the action in Figure 4.

　　Note: Keep your arms and thighs straight and parallel to each other, tense your neck, but not completely, and keep your buttocks straight, not falling.

　　reverse pose

　　Functional effects - eliminate shoulder pain & relieve waist soreness & strengthen abdominal visceral function

　　POINT: Adjust the back bones and spinal nerves. Stimulate the internal organs, especially the digestive organs, through twisting movements, and strengthen the stimulation of the pancreas, liver and other organs. By expanding the muscles between the ribs, it strengthens the function of the heart and lungs.

　　1. Start from a correct sitting posture, with your legs straight forward, your palms close to the ground, and your fingertips facing behind your body.

　　2. Place your right leg on the outside of your left knee and your right foot on the outside of your left knee.

　　3. Momentarily bring your right knee closer to your left chest, and at the same time bend your left knee, bend your left leg, and place your heel close to the bottom of the thigh of your right leg. Pay attention to keeping the upper body posture unchanged and the back straight.

　　4. Bend your left elbow and place it on the outside of your right knee, forming a closed area between your right knee and left shoulder.

　　5. Maintain the posture in Figure 4, then extend your left arm along the calf of your right leg, and grasp the right ankle with your left hand. Place your right hand along the center of your back behind your body. The wrist is located at the center of the back, and the fingers are pointed transversely to the left hip.

　　※Breathe through the nose and hold the left and right postures for 60 to 90 seconds each.

　　6. Twist the neck, shoulders, and waist backward.

　　The key is that not only the face, but also the chest is twisted backward at the same time! Pay attention to the position of your arms and hands behind your body.

　　For girls who usually lack exercise and have stiff bodies, you can try the above exercises. After rotating the body, place your hands along the center of the back. If the palms are floating on the ground, try to find the position that best fits the body.

　　Don't twist while leaning back. Instead of twisting backward to attach your weight to your right hand, you rotate backward around the center of your body.