Yoga must practice 8 movements every day.
Yoga action 1: Yoga Tiger Style
1, table posture preparation, keep breathing for five times, and inhale at one breath.
2. Inhale, lift your left leg backward and upward, look up with your eyes, and keep exhaling five times, one breath at a time.
3. Inhale, lift your left leg to the upper left, look up, and keep exhaling five times, one breath at a time.
4. Repeat steps 2-3.
This pose is not only conducive to the return of the uterus, but also helps to reduce the fat in the buttocks and thighs, stretch the spine, and strengthen the spinal and sciatic nerves.
Yoga action 2: butterfly stroke
Butterfly style promotes blood circulation in the pelvic region through leg movement, opens the meridians of the legs, and makes qi and blood clean the sanitary dead angle in the uterus like a broom. It can not only eliminate inflammation, but also increase the blood supply of pelvis and abdominal cavity, so as to supply blood to internal organs, nourish bladder, kidney and other organs, and improve human vitality. This posture also has the function of health care and physiotherapy for male reproductive organs.
Yoga action 3: cow face pose
(1) Sitting posture, bend your right leg, lift it off the ground, wrap your right thigh around the front of your left thigh, and spread your calf backwards.
(2) Place the instep flat on the ground, and slowly move the center of gravity backward, so that the hips sit between the feet. Raise your arms horizontally, bend your hands, lock your fingers behind your back, and keep your left arm as close to your ear as possible. After five breaths, switch to the other side.
Yoga action 4: pigeon pose
Face down, put your hands on your back and enter cobra pose. Bend your left knee in front of you, stick your left heel on the perineum, straighten your right leg, put your feet on the ground, take a deep breath, let your upper body lean forward and stick to the ground, and change your other leg after several breaths.
Yoga action 5: open your hips and squat.
Stand with your feet open, slightly wider than your hips. In Kaidi Zhang, bend your knees outward and squat down. Put your hands with your fingers together and your elbows on the inside of your knees. Open the hips and hips hard.
Yoga Action 6: matsyendrasana
Strengthen chest and shoulder muscles, protect breasts and eliminate lung toxins. At the same time, gently massage the abdominal organs to correct the abdominal distension and pain caused by abnormal posture at ordinary times, and also promote the disappearance of follicular cyst tissue that occasionally appears in the ovary.
Yoga action 7: handstand posture
Turn your head so that the internal organs affected by gravity have a chance to readjust and comb every day. In addition to regulating women's irregular menstruation, it is also recommended that patients with endocrine disorders, ectopic pregnancy, menopausal anxiety, colitis and urinary system diseases practice handstand.
Yoga Action 8: Double Angle Stretching
Double-angle style, legs are separated by about two shoulders, toes are slightly buckled, the whole spine is stretched upward by inhaling, and the hip joint is folded by exhaling. Is it familiar? Yes, the frequency of double angle is very high in daily practice.
In the double pose, the hamstring and abductor muscles are fully extended, and at the same time, blood also flows to the trunk and head. People who can't do handstands can benefit from this pose and also enhance their digestive function. All these postures help to lose weight.
Recommendation: How long does yoga practice every day? 26-style pictures of yoga classic movements; 10 lose weight minutes before going to bed; To learn yoga, you must watch yoga practice; Seven-day slimming yoga course.
Twelve basic movements of novice yoga
1, pray
Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax all over. Take a good breath.
2. Stretch arm type
Exercise: Raise your upper arm above your head, with your arms shoulder width apart. Lift your head and upper body slightly back. Breathe: inhale when your arms are raised.
Step 3 bend forward
Exercise: Bend forward until your hand or finger touches either side of your foot or the ground in front of your foot. Touch your leg with your forehead, but don't pull it. Keep your knees straight. Breathing: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale as much as possible.
4, lying butterfly style
Practice: sit on the ground, with your feet together, your heels close to the root of your thighs, and hold your toes with both hands. Press down your left and right knees and let them touch the ground separately, just like a butterfly flapping its wings. Then sit still, focus on the hips and thighs, and feel the pain of the sciatic nerve slowly disappear.
5. Eye snake type
Practice: Kneel on the ground, put your hands forward slightly, and support your upper body with elbow strength. Tilt your head back slightly through the movement of your neck and chin. Move your lower abdomen back, and feel someone pulling your arm back. Slowly transfer your weight from your abdomen to your back. Look up and relax.
6.pigeon style
Exercise: Sit cross-legged, with your right knee forward and your left leg extended backward. Try to bend your front legs 90 degrees and sit with your head up. When exhaling, your upper body leans forward, your chest rests on your thighs, and your hands stretch forward.
7. Baby style
Exercise: Kneel on your knees, put your hips on your heels, touch your toes, and separate your knees slightly. Keep your chest close to your thighs until your forehead touches the ground. Hands can be extended forward or sideways. Take a deep breath and keep this position as long as you want.
8. Riding style (crescent style)
Exercise: Stretch your right leg back as far as possible. Bend your left leg at the same time, but keep your right foot still. Keep your arms straight and stay in the original position. At the end of the action, the body weight should be supported by hands, left foot, right knee and right toe. The last posture, head back, back arched, eyes up.
9. Mountain style (mountain style)
Practice: straighten your legs, put your feet together, lie prone, raise your hips in the air, and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position.
10, down dog type
Practice: the body is inverted "V". Hands forward, on the floor, hips high, legs hip width. Wipe your hands on the ground, walk forward and control your breathing at the same time. Keep stretching for 30 to 60 seconds.
1 1, fish type
Exercise: Lie on your back, hook your toes and stretch your legs forward. Put your hands under your hips, support your body with your elbows and arch your back. Put your head on the ground and let your elbow bear the weight of your body. Take a deep breath and hold 15 to 30 seconds.
12, cat style
Practice: Kneel on the ground, support the ground with both hands, keep your hands and feet shoulder-width apart, and keep your eyes on the ground. When inhaling, the abdomen tightens, like yawning, and the ribs remain tense, like a cat. When exhaling, arch your back and hold your chest like an ox. Repeat three to five times and pay attention to breathing.