Doing it for ten minutes in the morning can make you feel refreshed all day long

Everyone has ups and downs. When you are in a bad mood, if someone is making loud noises or singing loudly next to you, you will feel more and more annoyed, feel very noisy around, feel very anxious and unhappy? Then bring you a set of "Morning Meditation Yoga". Practicing yoga, combined with the correct breathing method, can make you have a comfortable mood all day long. Let's learn it together!

Do you sometimes feel like not talking to others, think it’s too noisy around you, feel very anxious and unhappy? Japanese teacher Yanase has designed a set of "Morning Meditation Yoga" for today's urban people. By concentrating your mind, practicing yoga, and combining it with the correct breathing method, you can have a perfect body and a good mood all day long.

1. The basis of relaxation: meditation

If you meditate for ten minutes a day, the distracting thoughts, restlessness and anxiety in your mind will disappear, making you happy physically and mentally. If you meditate for ten minutes in the morning, you will have a good mood all day long!

Action 1

Sit cross-legged on the floor, but do not cross your legs, but keep them flat on the floor. Put your hands on your knees.

Action 2

Place your hands on your knees with your palms facing up, look down, and stare at the floor about one meter away from you. Don't let any distracting thoughts enter your mind, concentrate, and take deep breaths. You can place a candle where your eyes are looking and play some pure music, which will help you relax your body.

2. Breathe through one nose

Action 1

You can sit cross-legged on the floor, or sit upright in a chair. Hold up the thumb, index finger, and middle finger of your right hand.

Action 2: Breathe through your left nose

Gently close your eyes, place your index finger between your eyebrows, and press the right side of your nose with your thumb. Exhale through your left nostril, then take a deep breath, press your left nostril with your middle finger, and hold your breath for 4 seconds. Action 3: Breathe through the right nose

Release your thumb from your right nose, exhale through your right nose, then take a deep breath, press your right nose with your thumb again, and hold your breath for 4 seconds. Just like this, breathe alternately through your left and right nostrils for 5 minutes.

3. Expand your chest and take deep breaths

Action 1

Sit on the floor with your back straight, don't hunch your shoulders, place your hands naturally on your thighs, your buttocks on your calves, and your knees close together.

Action 2

Place your hands in front of your chest with your palms facing each other and pressing them tightly together. After taking a few natural breaths, exhale all the gas in your chest. You can exhale through your nose or mouth.

Action 3

While inhaling through your nose, stretch your arms straight upwards as if you were pinching your ears with your arms, and consciously stretch the muscles of your back upwards.

Action 4

While exhaling, stretch your arms diagonally backwards, raise your head, stretch your neck backwards, open your chest, and look at the ceiling. Hold this position for ten breaths.

Action 5

While inhaling, return your upper body to the position in action 3, with your arms stretched above your head. Then, while exhaling, return to the position of action 1, place your palms facing up on your thighs, and do three breaths. Then repeat the above steps twice.