What are the basic movements of yoga? Many people like yoga now, and relatively speaking, yoga is a popular sport, and many people like to practice yoga. Keep practicing every day, you look really different! Let's take a look at the basic movements and related information of yoga first.
What are the basic movements of yoga? Posture 1: Praying.
Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax all over. Take a good breath.
Benefits: establish a state of concentration and tranquility and prepare for the exercises to be done.
Posture 2: Arms extended (arms up)
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.
Benefits: Stretch abdominal organs, thereby eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen the spinal nerve and open the lung lobes.
Posture 3: Forward flexion (hands touching feet)
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.
Benefits: It helps to eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improve digestion. Helps to eliminate constipation, make the spine soft and strengthen the spinal nerves.
Posture 4: Riding style
Exercise: Stretch your right leg back as far as possible. Bend your left leg at the same time, but keep it 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.
Breathing: Breathe in when the right leg is extended backwards.
Benefits: Massage abdominal organs and improve their activity function. Strengthen the muscles of both legs and achieve nerve balance.
Posture 5: Yamanashi
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.
Breathing: straighten your legs and exhale when bending your torso.
Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen the spinal nerves and provide them with fresh blood.
Posture 6: throw yourself into the ground.
Exercise: Lower your body to the ground so that only your toes, knees, chest, hands and chin touch the ground in the last position of this posture. Hips and abdomen should be slightly lifted off the ground.
Breathing: Hold your breath after exhaling.
Benefits: strengthen thigh and arm muscles. Develop breasts.
Pose 7: cobra pose.
Exercise: straighten your arms and lift your body from your waist. Head back, this stage is the same as cobra pose's last position.
Breathing: Lift your body and inhale when you arch your back.
Benefits: Abdominal compression helps to squeeze out congestion from abdominal organs. This posture is very useful for all stomach diseases, including indigestion and defecation. Bend over to exercise the spine, soften muscles and restore the most important spinal nerves.
Pose 8: Riding (same as Pose 4)
Exercise: Bend your left leg forward so that it is close to your hand. At the same time, lower your right knee to the ground.
Breathing: Breathe in when the right leg is backward.
Benefits: See Pose 4.
Posture 9: Forward flexion (hand touching foot) (same as Posture 3)
Practice: put your right foot next to your left foot, straighten your legs and try to keep your forehead close to your knees. Don't push if you can't touch your knees, and don't push if you can't bend your legs.
Breathe: Exhale when doing this action.
Posture 10: arms extended (arms up) (same as posture 2)
Exercise: straighten your whole body and raise your arms above your head. Arms are shoulder width apart. Raise your head and put your arms back slightly.
Posture 1 1: Praying (same posture 1)
Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax and breathe.
What are the basic movements of yoga? Posture 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.
Benefits: establish a state of concentration and tranquility and prepare for the exercises to be done.
Posture 2: Arms extended (arms up)
Exercise: Raise your upper arm upward, and keep your arms shoulder width apart. Lift your head and upper body slightly back.
Breathe: inhale when your arms are raised.
Benefits: Stretch abdominal organs, thereby eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen spinal nerve and widen lung lobe.
Precautions for getting started with yoga:
1, don't do yoga on an empty stomach.
It is best to finish eating one hour before yoga, but if you are too late to eat an hour ago but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.
Don't be shy to show off your figure.
People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.
3, don't have to pursue the ultimate
You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.
What are the basic movements of yoga? 3 fitness yoga and 12 yoga moves.
1, pigeon king style
The left leg curls backward to the root of the thigh, the right leg points to the back of the body, then the calf is retracted, and the hands are buckled on the top of the head, then the body bends to the right and the arms are close to the right foot.
Turning your face to the left can fully stretch the left side of your waist and reduce fat.
2. Dog stretching
Arch your body into an inverted "V" shape, straighten your hands in front of your body, put your fingers forward and press your shoulders down; Straighten your legs and press your heels to the ground.
This action distributes the weight of the body evenly on the hands and feet, reduces the pressure on the spine, and increases the strength of the thigh and calf muscles and the elasticity of the shoulders.
3. Eagle style
Keep the posture of the bird king (trick 12), then slowly open your arms, and stretch your big arms back as far as possible, but keep your elbows slightly bent and your fingers forcibly straightened, just like the wings of an eagle.
4. Spider style
Sit with your legs open, lean forward, put your hands under your thighs, turn around and cross your back. Chin, shoulders, heels and hips touch the ground at four o'clock.
Can fully exercise the flexibility and flexibility of the arm, but also help to relax the back.
5. Locust type
Abdomen down, lying flat on the ground; Lift your hips, put your hands under your legs and straighten your arms; Take chin, chest and abdomen as fulcrums, lift your legs upward when inhaling and slowly lower them when exhaling. Legs cocked up like locusts.
6. Turtle style
Open your knees, sit up straight, and curl your calves back to the root of your thighs; The upper body leans forward, the palms are open, and the cervical spine is driven when inhaling, and the chin is raised. When exhaling, the chin is close to the chest, and the focus of exercise is on the neck.
Turtle posture mainly exercises the flexibility of cervical spine, which is of great help to shape neck lines and eliminate double chin.
7. Tiger style
Put your hands and knees on the ground. When inhaling, the spine is concave. Lift your legs so that they are straight at the back of your body, and raise your head and raise your chin. When exhaling, your legs are curled back, your back is arched, and your head is close to your knees.
This action can not only make the spine more flexible, but also effectively shape the lines of hips and back.
8. cobra pose
This action is mainly to stretch the front side and neck of the body, so stretch the body as far as possible, straighten your legs, tilt your head back and tend to be close to your hips.
Cobra pose can strengthen the arms and remove wrinkles on the neck.
9. Butterfly style
This sitting posture requires the palms of your feet to touch together, and then the heel is retracted to the root of your thigh. Put your hands on your knees, then give some assistance and press your knees down.
This posture can open the pelvis and enhance the flexibility of the hip joint; Relieve the pressure on legs, knees and ankles, and eliminate leg swelling.
10, beef noodle style
Cross your legs in front of your body so that your thighs touch each other; Sit between your heels, with your feet as close to your hips as possible and your back vertical; Raise your right hand and bend down from your shoulder. Turn your left hand back and meet your right hand. Fasten and keep breathing for 8 times.
The ox face can open the shoulder joint while expanding the chest, making the arm more flexible and enhancing the flexibility of the knee.
1 1, lion style
Keep the lotus sitting position, then lean forward and bear the weight of your body with your arms; When inhaling, the chin is raised and the back sinks; When exhaling, open your mouth, spit out your tongue, open your eyes, fully expand your facial muscles and roar like a lion.
This action is not very elegant, but it is very effective for facial maintenance. It can eliminate obvious wrinkles on the face, make the skin more elastic and energetic, and also play the role of face-lifting.
12, bird king style
This is a difficult balance posture. The knee is slightly bent, the right leg crosses in front of the left leg, and then the right foot is hooked under the left leg and calf; Raise your arm to shoulder height, bend your elbow, let your forearm and palm extend upward and cross, wrap your right arm around your left arm, and put your palms together, then keep your eyes level and lean forward and close to your legs.