How to do yoga to help digestion? Recommended 13 types of yoga

　　Many people mistakenly believe that yoga is just a muscle stretching exercise. In fact, yoga can also reduce stress and help digestion. Generally speaking, office workers sit on their chairs after lunch. Many people feel that the food has not been digested until lunch in the afternoon. Practicing the following yoga movements can promote the digestive system and help eliminate fatigue.

　　1. Wind blowing tree pose

　　Stand upright with your feet together and arms at your sides.

　　While inhaling, slowly raise your hands above your head, clasping your hands together above your head, and lift your heels at the same time.

　　As you exhale, bend your upper body from the waist to the right. Hold for a few seconds and straighten as you inhale. Exhale to the left, inhale to straighten.

　　2. Snake twist type

　　Lie on your stomach with your palms flat on the floor on either side of your chest.

　　Inhale, lift your body with your hands on the ground until your arms are fully straightened. Breathe evenly for a while.

　　3. Waist rotation type

　　Stand upright with your feet slightly wider than shoulder-width apart.

　　Inhale, raise your arms above your head and cross your hands. Turn your wrist so that your palm faces upward.

　　Exhale, and slowly bend your upper body with your arms until your body is parallel to the ground. Keep your eyes on your hands.

　　When inhaling, extend your back forward, exhale, turn your body to the right as much as possible with both hands, inhale and turn back, and when exhaling, turn your body as far as possible to the left.

　　4. Forward bending and stretching

　　Sit in a sitting position with your spine naturally extended, your feet and legs together and straight forward, and your hands naturally placed on your sides or on your thighs.

　　Inhale, straighten your arms forward, put your hands together, draw your shoulders back, interlock your thumbs, and palms downward. Raise your arms above your head, close to your ears. Lean back slightly to extend your entire spine upward.

　　Exhale, starting from the abdomen and moving forward and downward toward the upper thighs. Hold the toes of both feet with both hands and keep breathing smoothly. Focus on the abdomen. (If you find it difficult to move, you can bend your knees)

　　Inhale, starting from the back, bringing up the entire upper body. Exhale and return to the starting position. Relax for 10 to 20 seconds.

　　5. Skyscraper style

　　Stand upright with your feet shoulder-width apart. When inhaling, slowly raise your arms over your head and straighten them, cross your hands, turn your wrists, and palms upward.

　　When exhaling, bring your upper body with your arms and slowly bend down until your body is parallel to the ground. Inhale again, slowly raise your hands, and when you exhale, separate your hands and let them fall by your sides.

　　6. Triangle pose

　　Feet twice as wide as shoulder width apart. Raise your arms flat into a big character shape.

　　Inhale, open the right toes 180 degrees to the outside, and turn the left ankle 45 degrees in the same direction. Eye Look at the fingertips of your right hand.

　　Exhale, while bending your body, try to hold the fingers on the same side to any part you can reach (calf or ankle). Look at the raised finger.

　　7. Side waist stretch

　　In lotus position or simple lotus position, keep your spine naturally straight and straight, and put your hands together in front of your chest to form the starting pose.

　　Inhale, raise your clasped palms above your head, exhale, flatten your arms to the sides. Inhale again, keep your buttocks from leaving the ground, raise one arm high, and bend the other arm to gently support the ground.

　　Bend your body toward the arm supporting the ground. Look toward the base of your hands or toward the ceiling through your upper arms.

　　8. Seated Balance Stretch Pose

　　Sitting, put your legs together and draw them back toward your body, holding your ankles with both hands.

　　Inhale, use your tailbone as support, grab your ankles with both hands to lift your legs off the ground, exhale and try to spread your knees, keep your body balanced, and breathe evenly.

　　Inhale and grab the outside of your right ankle or calf with your left hand. Keep the other leg straight and lift it off the ground.

　　Exhale, raise your right arm with your right hand, twisting the entire spine backward. Keep your eyes level with your right arm. Keep your body balanced and breathe evenly.

　　9. Reverse arm stretch

　　Can improve digestion efficiency. While sitting on the seat, hold one arm down, the other arm straight up, and stretch both arms in opposite directions until you feel a slight squeeze on your back. because of its exercise It works great, you can open up the movement a little more, which leads to a better depth of relaxation. Repeat 8 times.

　　10. Sitting knee rest and rotation

　　It can relieve leg tension and consume excess energy. After sitting on the chair, rest your left leg on the knee of your right leg, hold your left knee with your right hand, and hold the back of the chair with your left hand to turn to the left. After turning to the maximum, hold for 1 second to return, and repeat 10 times in the opposite direction.

　　11. Semi-squat waist push

　　It can eliminate waist pressure and promote bile secretion. Squat in a semi-squat position that "touches but does not press" the chair surface. Keep the muscles of your legs tense. At the same time, hold your waist and eyes with both hands, and push your whole body upward toward the front. The entire action takes no more than 45 seconds.

　　12. Shaking hands while standing

　　It relieves wrist tension and relieves congestion in the digestive system. Get into a free standing position, place your hands on the pants lines on both sides of your body, and look forward. ； Then keep your wrists still from your shoulders and shake your wrists at the same frequency. The entire action takes no more than 30 seconds.

　　13. Back tightening exercise

　　It can relax the upper back and increase gastric motility. You can stand or sit upright, hold your head behind your neck with both hands, keep your arms still, use the strength of your back to tighten the back muscles on both sides, and repeat the action repeatedly. The entire action takes no more than 45 seconds. Exhale, turn your head to the right and look at your left heel. Breathe evenly for a few seconds.

　　Inhale and turn back, exhale and turn your body to the left, looking at your right heel. People with better physical condition can try to look at their back.