Yoga actions and names, practicing yoga can help us lose weight and keep fit. As a healthy exercise to lose weight, yoga has attracted more and more attention from beauty lovers. There are many benefits of practicing yoga, and there are also many postures of yoga. Let's share the yoga moves and names.
Yoga moves and names 1 cat-cow style
Kneel at the four corners with hands shoulder-width apart; Knees are width apart from hips, and the instep of calves is attached to the ground; Inhale, look up, collapse, and lift the coccyx upwards; Exhale, bow your head and arch your back, and the coccyx rolls down; Pay attention to the controlled rolling of the spine; Cooperate with breathing and dynamically practice group 8- 10.
Inclined plate
Essentials of asana: Kneel from the four corners and turn your legs backwards in turn; Feet slightly apart, toes pointing to the ground; The arm is vertical to the ground and the body is in a straight line; Keep your eyes on the front and keep breathing for 5-8 times.
Side plate type
Posture essentials: start from the ramp and turn left; The outside of the left foot is attached to the ground, and the right foot is placed on the left foot; Inhale, lift your left arm and lift your side waist upward; Chest navel forward, keep breathing for 5-8 times; Inhale and restore the ramp, and practice on the opposite side.
Down dog style
Essentials of asana: from the inclined plate, exhale, and move back the center of gravity; The legs are slender, the back is extended, and the ischium is upward; Push back the thigh root and step on the ground with the heel; Students who are nervous behind their legs can bend their knees slightly; Keep your eyes down and keep breathing for 5-8 times.
One-legged downward dog type
Essentials of asana: start from the downward dog pose, inhale and lift your left leg upward; Lift the inside of the leg and use the heel to find the ceiling; Step on the ground with your right foot and control not to turn your hips; The center of gravity is evenly distributed on both hands and the shoulders are relaxed; Keep breathing for 5-8 times and practice on the opposite side.
Silie
Posture essentials: start from the inclined plate, inhale, and turn your elbows forward; Exhale the center of gravity forward and bend the elbow backward; The big and small arms are vertical, and the elbows are clamped on the trunk; The body is on a plane, and the heel is pushed back; Keep breathing for 5-8 times and restore the inclined plate.
Upward dog
Posture essentials: prone, hands on both sides of the chest; Elbows are clamped, shoulders are backward, and feet are on the ground; Inhale, push your hands to the ground and leave your legs off the ground; Exhale is lifted on the chest and bent back; Relax your shoulders and keep breathing for 5-8 times.
The hero bent forward.
Essentials of asana: kneel down, feet together, knees and hips are the same width; Sit your hips on your heels and inhale and stand up straight; Exhale and bend forward, and the abdomen is close to the thigh; Straighten your hands forward to drive your side waist to stretch; Touching the forehead and relaxing the whole body; Keep breathing for 5-8 times and slowly get up and recover.
Mountain history
Posture essentials: stand, feet apart from hip width, toes forward; The patella is raised, the thigh muscles are tightened, and the front side of the hip is raised; Put your hands on your sides, palms forward and armpits extended; Shoulders turn backward and downward, and clavicle extends to both ends; Keep your eyes forward and take 5-8 breaths.
Yoga moves and names 2 1. pray
Prayer, as the name implies, is a gesture of prayer. In fact, this is the first and twelfth of the twelve forms of yoga worship to the sun, and it is also a well-known and well-known sport.
The main point of the action is that when doing this action, put your hands on your chest and fold your palms. When your hands are folded, you will bow your head and close your eyes, and then there will be no essentials. This gesture actually represents a tribute to the sun god. Doing this action can also help you exercise your endurance and relieve the fatigue of the day.
2. Stretch arm type
This action can help you raise the abdominal organs, improve the digestive system, digest food better, and strengthen the spinal nerves, so that your body can input more oxygen while stretching.
In this way, you will feel full of energy after a day's work. Because stretching can increase the oxygen content in the blood and relieve fatigue, this action is very suitable for everyone to do after work. The point of action is to stretch the body.
Step 3 bend forward
This action can help you reduce the pressure of work. If you have depression, you can also do this action, which can help you relieve mild depression. It can stimulate liver and kidney functions, stretch hamstrings, calves and buttocks, help thighs and knees grow, and improve our digestion.
If you are in menopause, you can also try this action to relieve fatigue, anxiety and headache, which is of great help to osteoporosis such as insomnia, high blood pressure and hair loss. This action is more suitable for women around 40 years old, but young office workers can do it if they feel stressed and depressed.
Yoga moves and names 3 1. Simple sitting posture of pranayama
Legs, calves and calves intersect, sitting in the middle of the mat and sitting on the surface of the mat. When the ischium sinks, send the spine upward, continuously extend the top of the head, and keep the neutral facial expression relaxed. Slightly raise the corners of your mouth and adjust your breathing several times, so that your breathing becomes even and stable, and your body and mind calm down.
2. Magic chair style
Stand in the middle of the mat in Yamagata style, with your feet open as wide as your hips, and your feet facing your body to inhale. Hands above your head from front to top, elbows slightly bent, palms facing each other. At the same time, bend the hips and knees downward and pay attention to the fact that the knees can't exceed the toes and armpits, and open the chest. Lift your hips up and down to the inside of leg press to activate your leg strength and keep your breathing even and stable. After five breaths, stand in the mountain again.
3. Wind-blown tree style
Stand in the middle of the mat in a mountain style, with your feet as wide as your hips, your feet facing straight ahead, and your feet inhaling from the outside parallel to the edge of the mat. Raise your left hand over your head from the side, put your arm close to your ear, relax your right hand and exhale downward. Bend your left hand to the right, lengthen your left waist, keep your hips facing straight ahead, inhale for five times in a row, and relax your other hand for practice.
4. Warrior II
Raise your hands horizontally, open your feet about the width of one leg, turn your right foot 90 degrees outward from your wrist to the position of your head and ankle, bend your right knee 45 degrees inward from your left foot, and make your thigh 90 degrees. Keep your knees on your toes, keep your hips in the right position, keep your feet down, keep your hands extended to both sides, keep breathing and exhaling smoothly, and practice on the opposite side.
5. Triangle stretching
On the basis of Warrior II, straighten your right knee, exhale, lower your right hand to your right ankle, keep your right hip backward and your left hip forward, keep your middle hip as long as your waist, extend your right hand to gently support your right foot, and extend your left hand upward. Watch your left hand and feet take root downward, and keep even and stable breathing. Inhale with the left hand to drive the body upward and resume contralateral practice.
6. Down Dog Style
In the former pose, hands press on the mat, front feet retreat, five fingers step on the mat, armpits and spine extend downward, and the neck relaxes. Look at the direction of the heel and feel the stretch behind the leg.
7. Crescent style
On the basis of downward dog posture, step forward with your right foot between your hands, with your thighs at 90 degrees, inhale with your toes facing straight ahead, raise your little finger as high as possible to the ceiling, exhale in the direction of your fingers, open your left groin to keep breathing normally, keep your hips breathing straight ahead for five times, and then practice on the other side.
8. Torsion of sitting posture
Sit on the cushion with your feet straight forward and your pelvis close to the cushion. Breathe in the spine and stretch upward. Bend your right knee close to your hip, raise your left hand over your head, bend your elbow on the outside of your right knee, put your right hand behind your hip, exhale, hold your chest high and raise your head. Tighten the abdomen and stay for five breaths. When exhaling, spiral back a little, then exhale to restore the mountain sitting position, and then practice on the other side.