Non-drug natural recovery is a concept that refers to a way to help improve, maintain and promote health in a healthy, safe way. Moving your body with yoga exercises is one of the great ways to start your day. Because then, your body will be fully supplied with energy, recovering the best body and spirit. Let’s learn about yoga exercises to help restore health quickly with easyhealthylive.com!
According to studies, yoga exercises are very effective in restoring health. This discipline offers practitioners many mental and physical benefits. That is why many people look to yoga as a method to help patients recover, relax, strengthen muscles and massage organs, providing oxygenated blood to damaged areas and reducing pain. in the form of stress.
The benefits of yoga in restoring health
Restorative yoga combines movement and joy meditation to create exercise poses, often performed on the floor with a variety of aids to soothing music. This will help you regain energy, relieve stress and bring your nervous system back to a more balanced state.
- Recovering from injury or pain
- Engage in improving your nervous system
- Helps calm the mind
- Improve your mood
- Improve flexibility and body stability
- Helps you to deeply relax your body and mind
Notes before starting
- If you have a history of chronic illness or are recovering from an injury, consult your doctor before starting.
- Do what you can easily because it’s not a competitive workout. You will move at your own pace. Listen to your body and don’t push yourself too hard.
- Many benefits of practicing yoga will unfold gradually if you put in the effort regularly and regularly.
- Don’t be discouraged by the initial lack of flexibility or strength, it will improve over time. Be patient and give your body time to respond.
- Focus on the breath, right from the start.
- Understand that each body is unique and not the same. Everyone has different levels of strength, stamina, and flexibility.
Yoga exercises help restore health quickly
1. Bhastrika breathing exercise – effective restorative yoga exercise
Bhastrika is the traditional breathing exercise of yoga. When performing this exercise, air will be brought in and out through rapid deep breathing.
- Relax your shoulders and practice deep breathing from your abs.
- Then breathe heavily through your nose, inhaling and exhaling at a rapid rate.
- The breath needs to come from the diaphragm, keeping the head, neck, shoulders and chest still while moving the belly in and out.
- Start round 1 with 10 quick breaths.
- Then breathe naturally and pay attention to how your body feels. After 15-20 seconds, start round 2 with 20 breaths.
- Finally, after 30 seconds, continue to do round 3 with 30 breaths.
2. Pose with feet on the wall
The foot-up-the-wall pose relieves foot problems, numbs the legs, relieves mild back pain, gently massages the back of the legs, the back of the neck, and calms the mind.
- Lie in bed or on a yoga mat against the wall. As you gradually get used to the exercise, you lift your butt up so that the waist is pressed against the wall for greater effect.
- Then, use your hands as a fulcrum to put each foot on the wall in turn and adjust your posture so that your body is perpendicular to the wall.
- Feet pressed against the wall, hands down along the body, palms face down or back. You can also rest your feet on a chair or cushion and should put a towel under your back, and a pillow for your head if the floor is hard.
- Slowly closing your eyes, you need to focus your mind on slow breathing.
- Inhale, exhale steadily, take a long breath, take a deep breath, and exhale as gently as possible
- Hold the pose for 10 to 15 minutes.
- Finish the movement, lower the leg, then slowly bend, bend the knee gently, bend the body and head up in the position of hugging the knee.
3. Downward facing dog pose
The pose is practiced in most yoga classes from beginner to advanced. You bend down to help stretch, strengthen the whole body.
- Place both your hands and feet on the mat.
- Lift your hips up and keep your legs and arms straight.
- Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten your legs while keeping your hips back.
- Reach your arms forward to give yourself longer if you need to.
- Press your palms into the floor and rotate your elbows toward each other. Keep your neck straight between your shoulders.
- Hold for 5-8 breaths before dropping your hands to your knees and resting.
4. Tree Pose
This pose is suitable for those who are just starting to practice yoga. Not only is it easy to do, but it also improves breathing and strengthens the muscles of the legs, ankles, and inner thighs.
- Stand up straight, relax your arms.
- Slightly adjusting your knees, place your right foot on your left thigh.
- Your left leg stands straight. Adjust your whole body to find balance.
- Inhale, gently raise your arms above your head and clasp them in front of your chest.
- Look directly at a point in front and hold. This will help you maintain balance.
- Keep your back straight. The body relaxes comfortably. Breathe deeply, each time you exhale you will feel more relaxed.
- Gently bring your hands down to your sides, dropping your right leg down.
- Return to the original position. Repeat the pose with the left leg.
5. Plank Pose
This pose helps to strengthen the whole body, helps to stretch the spine and relieve neck pain.
- Start in downward facing dog position. Inhale deeply and push your torso forward so that your arms are perpendicular to the floor, your shoulders are straight above your wrists, and your torso is parallel to the floor.
- Press your hands into the floor, extending your hands. Shoulder expansion.
- The top of the thigh is facing the floor, making sure the collarbone is facing the floor. Gently relax your neck, keeping your eyes on the floor.
- Plank pose is one of the positions in the traditional sun salutation sequence. Or at any time you can do this pose from 30 seconds to 1 minute.
If you exercise regularly, you will feel your body gradually getting stronger and healthier. Therefore, practitioners do not hesitate to connect with a coach from easyhealthylive.com to improve training efficiency.
Are Rest Days or Yoga Classes Better for Recovery? https://classpass.com/blog/2016/12/28/yoga-vs-rest-day/ Accessed date: 16/05/2020
8 restorative yoga poses https://furthermore.equinox.com/articles/2018/05/restorative-yoga-poses Accessed: 16/05/2020
7 Great Yoga Poses For Recovery https://www.runnersworld.com/health-injuries/a20831203/7-great-yoga-posses-for-recovery/ Accessed 16/05/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.