Yoga practice will make our body sweat a lot, and at this time our body toxins will be discharged with sweat, which is very helpful for weight loss, detoxification and beauty. The following is the self-study yoga pose I compiled for you, welcome to refer to it ~

Self-study yoga posture 1, tortoise posture

1- 1. Sit on the yoga mat, bend your knees, keep your feet opposite, keep your knees as low as possible, hold your instep with your hands, inhale and look up at the front, and stretch your spine forward.

1-2, exhale, lower body down, forehead touching toes, feel the tension and relaxation of back muscles, keep breathing for five times, inhale and get up, exhale and relax.

Benefits: Yoga turtle posture can mainly exercise the flexibility of cervical spine and shape the lines of neck, which is of great help to eliminate double chin.

2. Fish varieties

2- 1. Lie on your back with your hands under your hips.

2-2. Inhale, press your head on the ground, gradually lift your feet, and raise your arms as high as possible to lift your back off the ground. Breathe naturally.

2-3. Inhale, slowly straighten your arms back, put your palms together, and keep your lower body unchanged.

2-4. Exhale, gradually straighten your hands from the top of your head until they are parallel to your legs, and keep them for 5 seconds, then slowly put down your back, put your head on the ground and relax your whole body.

Benefits: This yoga pose can stretch the intestines and other internal organs, stimulate the pancreas and promote the digestive system.

3. Pigeons are open

3- 1. Sit on the yoga mat, slowly turn your body to the right front, and try to keep your left calf and the back of your left foot close to the ground and straight.

3-2. Bend your right calf in front of you, put your instep flat, extend your right leg, move your center of gravity down, and put your hands above your knees.

3-3. Open your arms and raise your hands horizontally to keep your body stable and stretch your chest and lungs.

3-4. Exhale. Lean your head back, expand your chest, and keep breathing smoothly for five times.

Benefits: This yoga movement can correct the distortion of the lumbar spine and make hormones work normally. Treat dysmenorrhea and irregular menstruation, eliminate fat in abdomen, waist and buttocks, and have the effect of binding buttocks.

4. Down dog style

4- 1. First, lie on the yoga mat, with your hands on both sides of your chest, slightly wider than your shoulders. The middle finger or forefinger faces forward and is parallel to each other.

4-2. Slowly lift your upper body, press your toes to the ground, and slowly raise your hands. Hold your head high and your legs close to the ground. Inhale, keep your hands straight and parallel, exhale, and lift your pelvis and torso.

4-3, palm open five fingers, even vertical downward force. Press down the whole palm and the root of each knuckle, especially the root of thumb and forefinger, and bite the ground. The toes drive the whole lower body to stand up, do 4-4 push-ups, move your hands forward slowly (but avoid the negative inward excessive pressure of elbow joint) and tighten your arm muscles. Press your head back and keep your hips up. Exhale.

4-4. Keep your head backward until the end, stretch your arms forward, and open your ribs when you take a deep breath. Relax between each rib when exhaling. It lasts for 8 seconds.

4-5. Knee down, take a kneeling position, and put your arms back until they are parallel to your feet. The whole pose is close to the baby pose.

Benefits: The dog pose under yoga can eliminate the fatigue of the day, slow down the heart rate, strengthen the legs, strengthen leg stretching, relieve shoulder stiffness, relieve shoulder arthritis, and relieve insomnia and headache.

5, push grinding type

5- 1. Sit on the floor with your legs spread forward, and the distance between your feet should be large. Don't bend your knees, keep your legs straight. Keep your back straight and put your hands and fingers in front of you.

5-2, the upper body leans forward, and the arm drives the body to do horizontal circular motion.

When practicing this yoga movement, breathe smoothly and regularly. Be sure to move slowly, don't push suddenly. Inhale when leaning forward, try to lower your head and feel your body stretch. Exhale as far back as possible.

Benefits: Yoga grinding can exercise the muscles of various parts of the abdomen well, and can massage the organs of the abdominal cavity, effectively relieving abdominal pain and other effects.

What are the benefits of practicing yoga? 1. Promote blood circulation.

Oxygen is the source of life for human cells. It can heal wounds, remove bacteria and ensure the strength and vitality of muscle structures.

Blood seriously brings oxygen to all parts of the body. Yoga and other sports activities can increase the heart rate, thus speeding up the circulation of oxygenated blood.

Because our daily life habits are difficult to change, our body circulation is inevitably ignored, which is easy to form the phenomenon of blood circulation. Practicing yoga can fully stretch our bodies and limbs.

For example, the key of the hub, the connecting structure, and the internal organs. Some yoga postures, such as stretching, rotating, restraining and tightening muscles, also have the function of transmitting signals, allowing the body to send blood to these specific parts.

Step 2 detoxify

We are surrounded by different toxins, and there are a lot of toxins in the atmosphere, food and water.

Fortunately, the human body understands that toxins can be eliminated by skin, breathing, blood and excretory organs. But what does detoxification have to do with yoga?

Yoga practice will make our body sweat a lot, and at this time our body toxins will be discharged with sweat, which is very helpful for weight loss, detoxification and beauty.

3, improve the flexibility of the body

Most people think that the ideal fitness effect can be achieved by using the latest fitness products or hiring private exercisers.

Some students really get what they want, but more people find that yoga is more obvious, because yoga is a natural and comprehensive fitness exercise.

Each form of yoga has a history of thousands of years, which can strengthen and extend the internal connection structure.

Whether your body is soft or stiff, weak or strong, yoga can improve your body and mind and help improve your physical condition.

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