We all know that yoga can strengthen the body, reduce fat and shape, and move gently. As one of the favorite sports for female friends, we are often exhausted after a day's work, so here are six yoga methods to drive away the fatigue of the day. Do it together.
Get rid of yoga after a tiring day. Six forms1i.t. shape
Starting from the samurai II posture, hands akimbo, upper body straight forward, lift left foot to find balance, then upper body fully lean forward 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 and palms inward. Keep breathing for 5 times. If this action is too difficult for you, you can put your legs on the chair from the beginning.
Second, the triangle
Starting from the posture of the mountain, take two feet backward with your right foot; Turn right, the foot is 90 degrees to the outside of the leg, and the left foot is forward. Take the leg as the center and lean forward. The heel of the right foot is in line with the back of the left foot. Arms up, palms down. Straighten your legs (if not, your knees can bend 90 degrees) and lengthen your torso and arms. Inhale. Put the other hand on the tibia, ankle or floor. Keep your left arm and right arm in a straight line. Look up. Keep breathing for 5 times. Go back to your original position and start from the other side.
Three. Samurai ii
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 your eyes on the middle finger of your right hand. Keep breathing for 5 times.
Four and a half months.
Let's start with the T-shape. Touch the ground with the fingertips of your right hand (if you can't touch the ground, you can pad something like books. ). 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. For better balance, look up. Keep breathing for 5 times. Finally, the torso and hips move forward and return to the mountain posture.
V. Tree posture
Feet together, starting with a mountain posture, toes fully open and extended; 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. Now lift your left foot and stick it tightly on the inside of your right leg (help with your hand if necessary), keep balance and keep your right leg upright. Keep breathing five times. If your flexibility and flexibility are poor, you can put your left foot in the position of your calf or foot joint.
Sixth, the crescent shape.
Starting from the posture of the tree, the left foot takes a big step backward, the heel is raised, and the leg is straight. The right leg and knee are bent in a straight line. Hands up, hands folded. Press down on your shoulders and back. Keep breathing for 5 times. If you don't think yoga is a real exercise, try this action! Your thighs will tell you how it feels.
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Get rid of yoga after a tiring day. Matters needing attention in yoga practice:
Don't eat 2-3 hours before yoga practice, clean your bladder (urinate) before yoga practice, try to wear loose and comfortable clothes, barefoot, and try to practice in a warm sunny place. Small towels can be used to help complete some difficult movements.
Action demonstration:
1, lunge leg press style
Main points: Put the knee joint of the front leg behind the toe in a big lunge, land the rear leg, lower the center of gravity, stand up straight, put your hands together above, and look at your hands.
Efficacy: Reduce excess fat on buttocks and the back of thighs, make the center of gravity of buttocks move up, reduce excess fat on abdomen, and promote digestive function.
2. Triangle stretching type
Main points: open your legs, toe forward, one toe open 90 degrees, the upper body bends down and touches the ground with one fingertip, the other hand extends upward, the arms are perpendicular to the ground, and the upper body is in line with your legs.
Efficacy: reduce excess fat on both sides of waist, flex and stretch spine, and stretch ligaments of arms and legs.
3. Golden Rooster Independent Style
Essentials: Grasp the same foot with the same hand, slowly lower the upper body, and at the same time extend the leg upward from the ground, and extend the other arm forward to keep the body balanced.
Efficacy: exercise the ability of balance and attention, strengthen the muscles and strength of legs, and massage the auxiliary parts, abdomen and lumbosacral parts to get exercise.
4. Tiger style
Essentials: kneel down, stretch one leg backward, and raise the arm opposite to the leg. Keep your body balanced.
Efficacy: Strengthen back, legs and knees, and relieve lumbosacral pain.
5, triangle torsion type
Main point: Twist the trunk on the basis of triangle, with one hand on the outside of the other leg and the other pointing upward.
Efficacy: massage internal organs, eliminate excess fat in waist and abdomen, stretch the tendon beside the country and strengthen the muscle strength of both legs.
6. Sitting angle type
Essentials: Bend your knees, grab your toes with both hands, slowly lift and straighten your knees. Keep your body balanced, with your hips on the ground and your back straight.
Efficacy: improve human balance, reduce excess fat in abdomen, strengthen waist and back, especially strengthen lower back strength, which is beneficial to internal organs.