The top doctors do not treat the sick to treat the sick, health care is never a matter for the elderly, health care needs to start with children. From now on, only ten minutes a day, you will benefit for life, even in old age, you can still live a high quality of life every day, will not drag down your family, and can even benefit future generations. I believe I can do it. The following is my summary of a simple, time-saving and effective health care method for the whole body, only ten minutes a day. First of all, take yoga sitting posture in the lotus sitting posture or the best sitting posture. Lotus sitting posture 1, coiled legs slow down the blood circulation in the lower body, increase the blood circulation in the upper body, especially the chest area. 2.This posture is conducive to sitting with a straight body, so that the respiratory system is not obstructed, which is extremely beneficial to trigger smooth breathing. 3.Lotus sitting is beneficial to people suffering from asthma and bronchitis. 4.It energizes the nervous system and strengthens the spine and abdominal organs. Lotus sitting excites the digestive system, relaxes the ankles and knees, makes the thighs strong, and softens the hips and legs. 5.It helps to prevent and treat rheumatism. 6.The important point is: although the blood flow to the lower half of the body is reduced, it is different from the ordinary sitting position on a chair, and no congestion occurs. 7.It helps to make people’s body stable and peaceful, and the mind peaceful, active and alert. 8.It is beneficial to people who suffer from nervous and emotional problems. If you can’t do it at first, you can practice slowly, starting with one foot. Your left leg is poor, you can practice your left leg first. First straighten the right leg, then put the left foot on the right thigh, as close as possible to the hip, the left leg knee down. Regularly practice this way the knee will get softer little by little. You can alternate the two legs every other day. Finally, it is much easier to practice the double plank. Supreme Sitting As the name implies, this is one of the best postures in yoga. According to yoga, the supreme sitting helps to cleanse the meridians of the body, thus facilitating the promotion of vital energy. And it is easier to sit in the Supreme Sitting Posture Instructions: 1. Sit with your legs straight on the floor and place your hands near your hips. 2, bend the left calf, use both hands to help the left heel tightly against the perineum area, the bottom of the left foot plate close to the right thigh. 3.Bend the right calf and place the right foot on top of the left ankle. The right heel is close to the pubic bone, and the right foot is placed on top of the calf of the left leg (easy practice: beginners can also place the right foot directly on the floor without placing it on the stomach of the leg.) 4. With both hands naturally resting on your knees, close your eyes and begin to do inward visualization while envisioning both eyes gazing at the tip of your nose, holding this position for as long as possible. 5. Release your feet and straighten them, taking a short break. Switch the position of the legs and repeat the exercise. Exercise essentials: throughout the process, the upper torso always remain straight. Exercise effect: Sitting for the best has an important role for both body and mind. From the physical aspect, the Sitting for Goodness promotes blood circulation in the lower body, strengthens the lower part of the spine and the abdominal organs, and revitalizes both knees and ankles. Mentally, it has a calming and awakening effect, and is particularly suitable for breathing exercises and meditation practices. In addition, because it exerts pressure on the perineum, it directs the sexual impulse upward, which is extremely useful in the practice of raising the vital energy. Once the sitting posture is done, the practice of swallowing the Jin method begins. This method was created by Sun Simiao, a famous long-lived doctor who is said to have lived to 141 years old before he died, and has been respected by doctors for generations since. Various medical doctors attach great importance to the health benefits of saliva, and call saliva as jelly, golden syrup, golden jin, jade liquid, jade spring, water of Hua Chi, etc. There is also a saying that the ancients did not create words casually, many words have a specific meaning, such as the word “live”, a thousand mouths of water for “live”, refers to the survival of people can not live without saliva. This method can nourish the kidneys, help digestion, anti-cancer, increase resistance, but also can live a long life. Modern medicine used to think that saliva is only the liquid secreted by salivary glands, and its role is to help digestion and stirring wet food. However, later studies have shown that saliva has more effects, and some studies have shown that saliva can kill carcinogens such as HIV and aflatoxin. In addition, one of the salivary glands, the parotid gland, secretes a hormone that has a blood sugar-regulating effect, and it is an important tissue other than the pancreas that can raise insulin levels in the blood. If a way is found to strengthen this function of the parotid gland, it may provide a new avenue for the treatment of diabetes. In addition, in addition to the above-mentioned effects, swallowing jin also enhances energy and creates a sense of satiety, and therefore has a weight loss effect. 1.Knock on the teeth: Knock on the teeth 128 times first. 2.Tongue stirring: The tongue starts from the center of the upper incisors and goes around to the left for 9 weeks, and then goes around to the right in the opposite direction for 9 weeks, repeatedly going back and forth a total of 9 times. 3, drum rinse: when there is a lot of fluid in the mouth, drum 20 or more times repeatedly, like the usual brushing and drum rinse. 4.Swallowing: swallow the saliva in three mouthfuls, the throat should use some force, to have a gurgling sound. Before swallowing a breath through the nose, down the throat when you want to think of the natal orifice. 5. belly rub: after swallowing a mouthful of saliva, hold your breath, turn your hands in the small abdomen three times in the direction of the upper left and lower right, then resume natural breathing and swallow another mouthful of saliva. You can massage the head and facial acupuncture points at the same time as you do the knocking, such as the Zanzhu point on both eyebrows, the fish waist point in the eyebrows, the sun point, the eye-mind point, the four white points, and the Yingxiang point. Press each point point. Grasp the top of the head, from the hairline on the forehead to the back of the head, also eighty-eight to sixty-four times. While turning your tongue you can turn your eyes in the same direction at the same time, close your eyes and follow the thumb joints of both hands around your eyes. Massaging the head and face can improve the circulation of the head and face, improve insomnia and forgetfulness and headaches, make the eyes and ears bright, and also beautify the spots and reduce the production of facial wrinkles.