Wonderful Life does yoga and fitness at home

Wonderful Life does yoga and fitness at home. Yoga is a very healthy aerobic exercise, which can help you lose weight and shape your body. It can also effectively improve the body's endocrine system and accelerate metabolism. It has good health effects on blood circulation and health. The climate in winter is cold and it is not suitable for strenuous physical activities outdoors. Here is a wonderful life of yoga and fitness at home. Wonderful Life Yoga Fitness at Home 1

When you start your yoga practice, there are a few simple things you need to do. First of all, find a time and a place to do yoga, prepare the props you need for yoga, and start to understand your body and your breathing.

For many people, finding time to do yoga at home can be a barrier. A better way is to sit down right now and look at your schedule to see where you can do yoga for 1 hour a day, 6 days a week. When planning this, you may need to wake up slightly earlier than usual, ask your partner to take care of the kids during designated times, or delegate work and family chores to others. Once you've decided when to start doing yoga, you'll want to consider making this a regular exercise time in your life.

When to do yoga

Most people like to do yoga in the morning before going to work or school. Morning is a beautiful time because the whole world is quiet and peaceful at this time. There are very few distractions.

Practicing yoga in the morning can make your day full of passion. By the time you finish yoga you will feel better, more focused, calm and energized. In this case, why not start your day in such a state?

Similarly, many people think that starting to do yoga directly after getting up can ensure that they practice at a fixed time The only way is because they find that if they have to wait until they come back from get off work to start doing yoga, there will always be a lot of things that prevent them from doing yoga.

On the other hand, many people have a lot of things to do in the morning, such as getting up early to go to work, taking care of their children, sending their children to school, etc. There are also many people who find that morning yoga is not suitable for their particular bodies and personal characteristics. The best way is to find the time that suits you best, rather than practicing according to your own imagined best time. There are many practitioners who feel that the afternoon or even before bed is the best time for them to practice.

Where to do yoga

After deciding when you will do yoga, you need to find a space to do your yoga. While a few are lucky enough to have an unused room that you can convert into your yoga studio, many live in small houses or apartments and must make use of a bedroom or living room or even the kitchen. Corner space too. In many cases, it's effective to utilize space in different areas of your room.

Floor Materials

If possible, consider the texture of the floor you will be doing yoga on. If available, the best option is wooden flooring. If you have carpet on the floor, it's better to do it on a sturdy woven fabric, such as an industrial rug, than a loose rug that wrinkles easily because it's harder to balance on it. In addition, if the floor surface is too soft, your movements will become slower, and if your body reacts slowly, it is easy to injure your joints. The worst option is a concrete floor, although marble and tile floors are much better than carpeted floors, of course.

Improve your environment

If you are lucky enough to have a separate room or corner of the house for yoga, consider working on creating an environment that makes you enjoy doing it in it even more. Yoga. Many will set up an altar, put a picture of a teacher or an idol who can inspire them, or light candles or incense. For others, creating an attractive environment can be as simple as doing yoga in front of a window with a beautiful view or having beautiful natural light in the room. Wonderful Life Yoga and Fitness at Home 2

Yoga and Fitness at Home

The first group of single lotus exercises: Lotus sitting is the basic sitting posture in yoga. You can do it while watching TV Doing this action can help move many ligaments in the human body and keep the meridians open.

Steps:

a. Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot on the groin of your right thigh, place your hands on your left knee, and gently move your left knee up and down several times until it finally touches the ground.

b. After slowly returning the left leg, massage the knee and ankle with both hands.

c. Switch to the right leg and press the right leg gently according to the movements of the left leg.

d. Repeat the above actions three to five times; each time, be careful not to press the legs too vigorously.

The second group: Wall-leaning and half-plow pose: "Plow pose" can be called the posture of eternal youth in yoga. We can use the walls and wardrobes at home to appropriately plow some parts of the body every day. Inversion can make the leg shape more beautiful.

Steps:

a. Bring your buttocks close to a wall.

b. Put your legs up against the wall.

c. Lie on the ground with your upper body naturally relaxed and stay there for a while.

Tips:

1. Please note not to eat within one hour before and after practice; at the same time, avoid bathing for half an hour before and after practice.

2. During the movement, be sure to keep all stretches within a moderate range and do not exceed the body's limits to avoid injuring yourself.

3. Breathe evenly, and breathe through your nose all the time, keeping it steady and slow.

The third group of stick poses: This posture can wake up the sleeping body quickly and fill the whole body with sufficient and fresh oxygen. If you insist on it for a long time, you can keep your abdomen flat.

Steps:

a. Place your arms on both sides of your head, interlock your fingers, and palms facing inward.

b. Take a deep breath, stretch your body in two directions as much as possible, tighten your muscles all over your body, and stay for a second or two.

c. Exhale and relax your body. Repeat two or three times.

The fourth group of Lizard Pose: This posture can awaken the spine, promote blood circulation in the spine and nerves, and quickly activate every part of the body.

Steps: After completing the stick pose, lie prone.

a. Support the mattress with your arms, keep your buttocks upward, and keep your legs at about 90 degrees.

b. Keep your chest and chin touching the ground, and stretch your arms forward. Take a few natural breaths.

c. Then return the buttocks to the heels and rest for a while.

Sometimes sitting at a desk for a long time will gradually cause our spine to lose elasticity, forming a hunched body shape. Therefore, after an hour of working at the desk, we can use the high-back chair to relax. Wonderful Life Yoga Fitness at Home 3

How to learn yoga

1. Practice together

People who work out know that if you go to the gym with friends, everyone will be more interested. , more energetic. If you can practice yoga with your family or as a group, be sure to organize it well. Especially when practiced with family members, there are many exercises in yoga that are suitable for men and children. Many parents report that after practicing yoga with their children, the parent-child relationship becomes more harmonious. The whole family supports and encourages each other during practice, has fun and benefits from each other.

2. Choose a variety of postures

The human body will adapt to a certain form of exercise after a few weeks. This period is the "exercise cycle". After this period, it will be difficult to achieve obvious results unless you make changes. Yoga has a natural advantage in this regard. There are endless postures and there are several options to choose from that have the same effect. You can practice them in turns without fear of fading enthusiasm.

3. Ensure a certain frequency of practice

People who only exercise 1-2 times a week are more likely to give up halfway than those who exercise 3-4 times a week. Because fitness frequency can affect your fitness perseverance more than fitness time or exercise form. If you can't practice yoga every day, you can do it every other day or every two days, and be sure to maintain a roughly even frequency.

Practicing yoga is a long-term thing. Only by persisting for a long time will you be successful. When practicing yoga, you must always encourage yourself. "Stick to exercise and fitness for a year, then go travel." If you keep learning to reward yourself in this way, you will have the confidence to continue practicing. If you reward yourself regularly and learn to reward yourself, you will have a higher success rate in whatever you do. Anything in life can be combined with fitness.

Simple yoga movements

1. Lie on your back and stretch your legs

Lie on your back on the bed, put your legs together, and then Lift and straighten one leg, grab the ankle with both hands and pull it toward the chest, slowly exhale, inhale, maintain natural breathing for 15-20 seconds, and then lower the leg. Repeat the action alternately with the left and right legs, and do 3 groups.

2. Stretch the pelvis

Lie on your back on the bed, with your legs together and your toes straight. Fold one leg and hold the ankle with both hands toward the chest. Breathe naturally for 15-20 seconds and repeat 3 times. Then repeat with alternating legs. This move can strengthen the pelvic muscles and reduce inner thigh fat.

3. Sitting side stretch

Sit on the bed, straighten your right leg, and bend your left leg against your hip. Then grab the right toes with your right hand, raise your left hand upward, tilt your upper body to the right, and look up with your head.

4. Bridge pose

Lie on your back on the bed, with your legs shoulder-width apart, bend your knees, and fix your feet at the bottom like an "11" character. Then lift your buttocks off the bed, straighten your hands toward the bottom and hold them together, while lifting your chest. Gently lift your chin and look up at the sky.

5. Twist pose

Sit on the bed, straighten your back, straighten your legs, then bend your left leg, place your left foot on the right side of your right leg, and support it with your left hand Behind your back, grab the ankle of your left leg with your right hand and twist your body to the left.

6. Dance style

Hold the bed frame with one hand, then grab the ankle of the foot on the same side with the other hand, and lift that leg upward. Lean forward slightly and lift your legs as high as possible.