无标题文档

Spring is the time of renewal, the time of rebirth. White is growing, providing security for our own energy and vitality.
Using these 13 yoga poses, you can continuously send effective spring cleaning signals to the digestive system, and establish a stable mechanism to allow the body to self-reflect and clean up, helping us to eliminate toxins.
1. Spring meditation
Choose a comfortable sitting position, make smart handprints, close your eyes, and focus on breathing.
With a yoga belly breathing method - breathing at the bottom of the lungs, it feels like the abdomen is being agitated and the chest is relatively immobile.
Put his hand on the belly, two nostrils breathe in slowly, relax, feel the air is sucked to the abdomen, the abdomen hand can feel belly up higher and higher, in fact the diaphragm, the air pressure into the belly bottom.
When you breathe out, slowly contract the abdominal muscles, the diaphragm rises, and the air is expelled from the lungs. The time of exhalation is twice as long as the inhalation.
2. Baby type
Stay here for 10 to 15 deep breaths.
3. The new type
You can kneel in four corners, bend your right leg forward, and raise your arms above your head.
4. Lunge twist
Then the last new moon is twisted, and the advanced practitioner can straighten his back legs.
Triangle twist.
You can move from the lower dog to the left leg, the left leg straight, the right hand on the outside of the left foot, and the right arm up.
6. Half-moon twist.
Then began a triangle on the reverse type, hands rested on her hips back, above the bottom right hand on his left front, right foot off the ground, right leg backward push off to the far, senior practitioners can be above the left arm unbend.
7. Bracket system
Starting from the plate, the forearm falls to the ground and the core starts. Take five to eight deep breaths.
8. The st.
Starting from the downward dog, the right knee is taken to the left elbow, and the upper left arm is close to the outside of the right thigh. Gaze forward and maintain balance. The advanced practitioner can raise the left leg straight up.
Take five to eight deep breaths. Step back to the downward dog and repeat the other side.
9. Bow type
Lie on your stomach, grab your ankles, raise your chest and thighs, and push your legs back against your feet. Take five to eight deep breaths.
10. Posture reversal
Take 8 to 10 deep breaths. Change the crossed legs and repeat the other side.
11. St.
Sit, bend your right knee, rotate your chest to the right, bend your left elbow, put it on the outside of your right knee, and push your right shoulder back.
Maintain 8 to 10 breaths. Repeat on the left side.
12. Posture preflexion
The cane begins, the upper body folds close to the thigh, elongates the spine. Maintain 8 to 10 breaths.
13. Simple shoulder stand.
Lie on your back on the mat, bend your knees, raise your hips, and lower your sacrum. Place your arms on both sides of your body, slowly straighten your legs up, and breathe evenly.
Close your eyes and rest for 10 to 15 breaths. Bend your knees and push your feet slowly down to the mat. Lift your hips, take out the yoga bricks, relax, lie on the mat, relax for 5-10 minutes.

春天是更新的时间，是重生的时间。白日渐长，为修复我们自身的能量和活力提供了保障。

利用这13个瑜伽体式可连续向消化系统发送有效的春季清洁讯号，建立一套稳定机制让身体得以自我反省和清理，帮助我们排除毒素。