Quarantine at home, Epidemic Prevention with sports

Quarantine at home, Epidemic Prevention with sports

BHI Yoga teacher will help you to get moving!

Epidemic Prevention at home, you still need to strengthen the body!

When you are at home, except eating, sleeping and learning, you should need more appropriate exercise to build up your resistance!

Ms Liu Qianzhe, BHI Yoga lecturer will demonstrates two classic yoga postures

Surya Namaskara A and Surya Namaskara B

Now we will share with you.

Do fitness exercises at home, let’s move!

Lecturer’s introduction

Ms Liu Qianzhe

Teacher of Sports and Recreation Office        

Yoga Alliance RYT-500 Register Yoga Teacher

Ayurveda 200H Certified Yoga Practitioner, India

Ambassador of Peace, Love, Forgiveness, Human Values & Holistic Counselor

Teaching Director of Yoga union ASIA-PACIFIC Beijing Campus

Singing Bowls Healer, Nepal

Meridian Health Yin Yoga Healer

Pilates Functional Instructor MAT1

    Today two Yoga postures we introduced are on the basis of traditional Surya Namaskara which is also called Sun Salutations. The exercises of Sun Salutations could energize the heart and regulates blood pressure and heart palpitations, strengthen the entire digestive system, invigorate and restore the nervous system, promote healthy lungs and breath, and could bring clarity to your mind. Basically, Sun Salutation will benefit all your vital organs, muscles, your mind and it will provide shape and muscle to your body in a healthy, natural way. As a simple and easy fitness way, it is an excellent aerobic exercise for people to resist to the virus and improve cardiopulmonary function.

Surya Namaskara A

Please follow the actions in the pictures below. 

Inhale, hands up reach up, look to your thumbs.

Exhale, fold forward look to your nose.

Inhale, lengthen your spine, look up.

Exhale, jump back, press down, elbow close.

Inhale, arch up, chest open, (shoulder down) look up.

Exhale, push back, buttocks up, look to your navel or look between your feet. 1. Listen to your deep ujay breathing, engage bandhas, inhale fully, exhale slowly, 2, 3, 4, deep breathing …5…

Bend your knees, inhale, jump forward, head up, look up.

Exhale, fold forward, look to your nose.

Inhale, reach up, look up.

Exhale, Samasthiti.

Surya Namaskara B

Please follow the actions in the pictures below.

Inhale, hands up reach up, look to your thumbs.

Exhale, fold forward look to your nose.

    Inhale, lengthen your spine, look up.

    Exhale, jump back, press down, elbow close.

    Inhale, arch up, chest open, (shoulder down) look up.

    Exhale, push back, buttocks up, turn left step right.

    Inhale reach up, look up, hips square, look up.

    A long exhalation, step back, hands down, push down.

    Inhale, arch up, chest open, (shoulder down) look up.

    Exhale, push back, buttocks up, turn right step left.

    Inhale reach up, look up, sit lower.

    A long exhale, step back, hands down, push down.

    Inhale, arch up, chest open, (shoulder down) look up.

    

    Exhale, push back, buttocks up, look to your navel or look between your feet. 1. Listen to your deep ujay breathing, engage bandhas, inhale fully, exhale slowly, 2, 3, 4, deep breathing …5…

    Inhale, bend your knees, jump forward, head up, look up.

    Exhale, fold forward, look to your nose.

    Bend you knees, inhale, reach up, look up.

    Exhale, Samasthiti.

Practice precautions and general taboos

① Precautions

Do exercises 1.5 hours after meal

Dress loosely, remove accessories, and practice barefoot

Do it slowly, as possible as you can, breathe with your nose, don’t hold your breath

Please repeat the exercises step by step and should preserve.

② General taboos

It should not be practiced by people with high blood pressure, coronary artery disease and a history of strokes.

Women should avoid this practice during a heavy or painful period.

During pregnancy, Surya Namaskara can be practiced until the beginning of the 12th week.

Health first! Now the outbreak of pneumonia caused by the novel coronavirus (NCP), Virus virulence, individual susceptibility and personal resistance are the keys to the diseases. Good personal health can reduce the risk of disease and improve the prognosis. During this period, we need to try to avoid contact with sources of infection, strengthen exercise and ensure good nutritional status.

    BHIers, please remember that the cheapest medicine and vaccine is scientific sports. Quarantine at home, Epidemic Prevention with sports, keep good health to hug the most beautiful spring!

Photo & Text: Liu Qianzhe

Lecturer of Sports Recreation Office

Meng Huanyu, News Center

Editor: Meng Huanyu, News Center