February 23, 2018

【新年齊運動】 以瑜伽動作配合茶療,事半功倍!

#放輕鬆星期六
#米水加消滯瑜伽促進消化
#春天動起來

兩招瑜伽助消滯
平日少做運動,但又自覺新年吃得太過,不如試試一些簡單的腹部瑜伽動作?拉拉筋之餘又可鍛練腹部肌肉,由於這幾個式子是和腰腹肌肉扭動有關,修腹之餘更有助消化。早上起來先喝一杯和暖米水健脾養胃,然後花15分鐘做以下的兩個動作,讓腸胃動起來,自然可以消滯!

船式
動作:坐下然後屈膝,雙腳先踏地,雙手放膝蓋外側或扶著膝,提起上下身以尾骨著地支撐,呼吸時腹部用力收緊,腳可以選擇屈曲或伸直。維持呼吸,10-30秒左右,重複動作2-3次。
功效:可鍛練腹部、下背及大腿,改善腰痠背痛,促進腸道消化及蠕動。

膝碰胸式
動作:平躺,雙腿合實及腳尖伸直,雙手平放身旁,曲起右膝以手扶著,把提起的腿拉向上半身,大腿盡量緊貼胸部,維持約10秒,轉左腳重複以上動作2-3次。
功效:鍛練腹部、大腿內側肌肉,更加促進腸道消化。

Two yoga poses to relieve indigestion
You may not exercise much regularly and have over eaten during the New Years, try these simple ab yoga poses. You can strengthen your ab muscles and stretch at the same time. Since these poses income movement of the stomach and lower back muscles, they also help with digestion. Have a cup of warm rice water in the morning to strengthen the spleen and nourish the stomach then spend 15 minutes doing these poses to get your stomach moving and relieve indigestion!

Boat pose
Sit down on the floor with your knees bent with both feet on the ground. Place your hands on your outer knees or supporting your knees. Lift your body with your lower spine supporting on the ground. As you breath, tighten your abdominal muscles. You can choose to straighten your legs or keep them bent.
Effects: strengthens abdominal, lower back and thigh muscles. Relieves lower back soreness, and improves digestion.

Knees to chest pose
Lie flat with your legs and feet extended. Place your hands flat on the side of your body. Bend your right knee and use your hand to pull your leg towards the upper body with your thigh as close to your chest as possible. Hold for 10 seconds and switch to the left side.
Effects: strengthens abdominal and inner thigh muscles. Improve indigestion.

#男 #女 #食滯 #胃脹 #肥胖 #我胖了 #痰濕 #濕熱

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