Six types of classics:
1, tree:
Feet together, start with a mountain posture, toes fully open and stretch, and use your front thigh muscles to drive the muscles near the knee joint. Straighten your spine, chest and shoulders. Put your hands together in a prayer position, with your thumb close to your chest and your elbow bent close to your body. Then lift your left foot and stick it tightly on the inside of your right leg (you can help with your hand if necessary) to maintain balance. You must keep your right leg upright and keep breathing for 5 times. If your flexibility and softness are poor, you can put your left foot at the position of your calf or ankle. You seem to be rooted in the soil like a tree, breathing deeply.
2. Crescent Moon:
Starting from the posture of the tree, take a big step backward with your left foot, lift your heel, straighten your legs, bend your right leg and knees into a straight line, lift your arms up, put your hands together, press your shoulders and back, and keep breathing for 5 times.
If you don't think yoga is real, try this action! Your thighs will tell you how it feels.
3. Samurai:
Starting from the crescent, put your left foot flat, turn your toes 30 degrees, straighten your legs and turn your hips 90 degrees. Keep the heel of your right foot in a straight line with the back of your left foot, keep your knees at 90 degrees, relax your hips, body and shoulders, center them, stretch your arms horizontally, shoulder height, and palm down. Stretch your fingertips as if to touch the wall. Focus on the middle finger of the right hand and keep breathing for 5 times.
The name says it all: you are a very powerful soldier.
4. type t:
Starting from the samurai posture, hands akimbo, upper body straight and lean forward, lift left foot to find balance, then upper body lean forward completely and lift left leg until the body is parallel to left leg. Extend your left leg completely from hip to toe. Keep your hips straight and your face facing the floor. Keep your arms straight at your sides, palms inward, and keep breathing for 5 times. If this action is too difficult for you, you can put your legs on the chair from the beginning.
This is a very challenging change, and you will gradually realize that you are omnipotent now.
5. Half moon style:
Starting from the T-shape, the fingertips of the right hand touch the ground (if you can't touch the ground, you can pad some books and things like that. ) and transfer the weight to the right hand and right leg. Leave your left foot off the ground, turn your left shoulder, and keep your hips and left leg parallel to the ground. To keep balance, hold your head up and breathe five times. At the end, the torso and hips turn forward and return to the mountain posture.
Teach you to be quiet for half a month, and start doing it now, which can consolidate other movements.
6. Triangle:
Starting from the mountain posture, step back 2 feet with your right foot, turn right, and make a 90-degree angle with the outside of your leg. Left foot forward, leg as the center, hip forward, right heel and left back in a straight line. Arms up, palms down. Straighten your legs (if not, your knees can bend 90 degrees), lengthen your torso and arms, and inhale. Put the other hand on the tibia, foot joint or floor, and keep the left arm and right arm in a straight line. Hold your head up and hold your breath five times. Go back to your original position and start from the other side.
Five ways of yoga to help you:
Pozitia Copirui
Legs together, kneeling on the ground, instep stretched straight, hands hanging down naturally. Tilt your upper body forward slowly until your forehead touches the ground and your palms are placed on your legs. The whole body is in the most relaxed state for 30-60 seconds.
Rabbit style
Kneel on the ground with your legs together, hands clasped behind your back, arms straight. Lean forward slowly until your forehead touches the ground, raise your arms and keep breathing for 30-60 seconds.
Leg extension
Keep your legs together and straighten forward, hook your feet, slowly lean forward with your upper body, grab the soles of your feet with your hands forward, and stick your chest and head to your legs as much as possible. Hold for 30-60 seconds and breathe naturally.
A striking style
Kneel with your legs together and sit on the ground with your hands hanging naturally. Lift your hips, bend forward until your forehead touches the ground, your thighs are perpendicular to the ground, hold your body up with your palms, and keep breathing naturally for 30-60 seconds.
Sitting posture, one-legged lotus stretching
Sit on the ground, straighten your left leg forward, hook your feet, bend your right leg and knees inward, and keep your feet as close as possible to the inner root of your left thigh. Slowly stretch your upper body forward (your forehead touches your left leg as much as possible), grab your left palm with both hands and keep breathing for 30-60 seconds. Then switch legs and repeat the same action.
Simple yoga helps you fall asleep easily. Simpler:
After a busy day, I usually feel dizzy at night, and my cervical spine, back and wrist will feel a pain. Therefore, if you spend more than ten minutes doing the following simple yoga moves before going to bed every night, it will help you relieve the pain and help you sleep peacefully.
1. Cross your hands and turn inward to help relax the muscles of your wrists and shoulders.
2. Hands are buckled up and down behind the back, or folded behind the back, which is conducive to the activities of the shoulder joint.
3. Sit cross-legged, stretch the neck back and forth as far as possible, and move the cervical vertebra.
4. Cross-legged or standing, stretch your body to one side to the limit to help the back cone move. The above actions can be performed alternately from left to right, eight to ten times in a row.
Yoga in the morning makes you more focused;
Wake up muscles
Take a deep breath for two or three minutes. Inhale and contract the abdomen. Exhale and feel the breath being brought to the spine.
Benefits to the body: It can promote the flow of oxygen in muscles when preparing for exercise.
Benefits to the spirit: Get a calm and peaceful mental state.
be on the alert
Lie flat on the bed, legs together, arms extended to both sides. Bend your right leg and put your knees on your left leg. Turn and look at your right arm. Keep this state 10 second. Do it again in a different direction.
Benefits to the body: Stretch the chest, buttocks and neck. * * * digestion.
Benefits to the spirit: activate the nervous system and improve alertness.
Lie flat on the bed with your feet together and your toes forward. Stretch your arms, turn your head, keep them apart and shoulder width apart. Stretch your arms along your fingertips and keep your elbows straight; Stretch your legs along your toes. Keep this state 10 second and breathe normally.
Benefits to the body: * * circulation and breathing; Improve posture.
Benefits to the spirit: improve self-confidence and build a sense of inner strength.
Improve attention
Lie flat on the bed with your hands in front and palms facing each other. Reach over your head and keep your palms facing each other. Bend your right leg and put one foot on the inside of your left leg. Don't stretch your legs or leg press; How comfortable, how to put it. Hold this 10 second.
Physical benefits: Stretch and define shoulders, arms and back.
Benefits to the spirit: establish a calm and positive external image; Improve your concentration.
Yoga,