Soft yoga stretching curve, relaxing body and mind. Yoga is a kind of healthy aerobic exercise, which can lose weight and keep fit. It can also effectively improve human endocrine, accelerate metabolism and blood circulation, and has a good health care function. Let's learn the soft yoga stretching curve to relax.

Soft Yoga Stretching Curve to Relax Body and Mind 1 Yoga is not a kind of exercise with strong weight loss effect, but as long as it persists, it has great potential in stretching curve and shaping body details. When you master certain yoga skills, you can exercise in any quiet space, which is very adaptable and can relax your body and mind.

First, we must correct an attitude. Yoga is not a strong exercise to lose weight, but as long as it persists, it has great potential in stretching curves and shaping body details. At the same time, when you master certain yoga skills, you can exercise in any quiet space, with wide adaptability and relaxation.

1, King Kong kneels on his face.

After kneeling, straighten your spine, raise your right hand to the sky, then slowly descend, hold your right hand with your left hand, and be careful not to press the back of your head with your elbow.

2. Two-arm wind-blown tree style

After standing up straight, tighten your hips and abdomen, your hands naturally droop, and your fingertips are down. When inhaling, slowly raise your arms and fold them on your head. When exhaling, your arms drive your body to bend down to the left, and your head looks slightly to the left at the upper left sky. Pay attention to keep your body in a plane.

3. Locust type

First lie prone on the yoga mat, put your hands on your sides naturally, then fold your forearm up and down, put your chin on your forearm, and then slowly lift your legs until you reach your personal limit. Pay attention to tightening hamstring muscles and buttocks when inhaling, and feel muscle tension. If you want to reduce the difficulty, you can spread your legs shoulder width and don't leave your jaw.

4. Fighting style

Open your feet to the width of two and a half shoulders, open your right foot 90 degrees to the right, buckle your left foot slightly, keep your whole hip straight ahead, and extend your arms. Bend your right knee to make your thighs and calves 90 degrees, or bend it to your personal limit, depending on the extension of your right arm. Pay attention to keep your knees in the same direction as your toes, your knees should not exceed your toes, and your hips should not be crooked.

5. Bow type

Lie prone on the mat, bend your knees, grasp the ankle or instep from the outside with your hands, and pull your hands away from the surface of the mat with the upward force of your feet when inhaling, to the personal limit, and keep your eyes on the front. Pay attention to tightening the shoulders and shoulders to the limit of the body. If you want to reduce the difficulty, you don't have to lift your legs too high.

Intimate reminder

A. Generally, the above movements are in groups of 15 to 20, and each movement keeps 5 natural breaths. After completing an action, slowly return to the original state, and then slowly start doing this action.

B It's better to practice for half an hour at the same time every day, and the effect is better than just doing it once every two or three hours a week.

C pay attention to not eating for at least 3 hours before practice, not eating after practice 1 hour, and not taking a shower after practice 1 hour.

D. The core of yoga is to relax and decompress the body and mind and adjust people's bad emotions. So when doing these yoga moves, don't have too utilitarian slimming purposes. Learn to cherish your body curve while exercising properly, instead of dieting and exercising blindly. Proper snacks and drinks can adjust people's bad mood. Sometimes a bite of coke or a small piece of chocolate can make the whole person feel happy and generate more positive energy. Of course, we should also pay more attention to diet skills, such as the same calorie 1000 kilojoules. Eating in the morning has little effect on your health, but eating before going to bed will completely make you fat.

Soft yoga stretching curve relaxes the body and mind 2 right angles

Steps:

1, straighten up, put your feet together, and hold the sofa back with both hands.

2. Exhale, with the base of the spine as the fulcrum until the back is at right angles to the legs.

3. During this period, keep your eyes on your hands; Breathe naturally for 30 seconds.

4. Restore the upright posture. This action is repeated five times.

Efficacy: relax the muscles of both legs, correct hunchback and spinal curvature, and eliminate the tension of the body.

Decompression Yoga-Standing and Bowing

Standing bow

1, hold the sofa back and stare at the front.

2. Bend the right knee joint and keep the heel as close to the hip as possible.

3. Hold your ankle with your right hand, exhale, stretch your right leg upward, and slowly lean forward.

4. Hold for 30 seconds; Switch to the other side.

Efficacy: It can remove excess fat from legs and improve body balance.

Decompression Yoga-Bird King Style

Bird king style

1, sit on the edge of the sofa and look straight ahead.

2, legs crossed, a big toe can be hooked on the upper half of the contralateral ankle.

3. Cross your arms, bend your elbows, wrap your forearms and put your hands together.

4. Breathe naturally and hold for 30 seconds.

Efficacy: relax the calf, help eliminate calf cramps and remove excess fat from the arm.

Decompression Yoga-Lie Hero Style

A lying hero or heroine posture.

1, kneel on the sofa and look straight ahead.

2. Knees together, feet apart, toes backwards.

3. Put your hips on the sofa between your legs instead of sitting on your feet.

4. Exhale, slowly lean back and try to lie flat on the sofa; Keep breathing evenly.

Efficacy: Relieve heel pain and help cure knee pain caused by rheumatism and gout.

Stress-reducing yoga-stretching the back of the leg

Stretch your legs back.

1, sit on the sofa, with your feet straight against the side of the sofa.

2. Inhale, lift your arms, exhale, and hold the edge of the sofa with both hands.

3, look up, eyes look up, feel the spine is stretching.

Efficacy: Stretch the whole back to restore energy and make yourself full of vitality; In addition, the abdominal organs are squeezed, which can effectively improve the digestive function.

Decompression Yoga-cobra pose

cobra pose

1, lie prone on the sofa with your feet on one side of the sofa.

2. Put your hands under your shoulders, inhale and slowly lift your upper body.

3. Exhale, look up, relax your neck and keep breathing softly.

Efficacy: It is helpful to treat all kinds of back pain, relieve and eliminate the stiffness and tension of the back.

Decompression Yoga-Lizard Style

Lizard style

1, kneel on the sofa with your knees together.

2. Slide the arm forward, bend the elbow, and hold the opposite elbow with both hands.

3. Exhale, try to stick your chest on the sofa, tilt your hips and push your back down.

4. Breathe gently 15 seconds.

Efficacy: relieve physical fatigue and remove excess fat on shoulders.

Decompression yoga-spinal torsion

Spinal torsion

1. Sit on the sofa with your hips and grab one side of the sofa with your hands.

2. Look straight ahead, exhale and turn to the sofa side.

3. Keep breathing evenly.

Efficacy: relax every spine, make back muscles more elastic, and remove excess fat from waist and abdomen. You must keep practicing!

Softening Yoga Stretching Curve to Relax Body and Mind 3 How to Learn Yoga

1, practice in pairs

Fitness people all know that going to fitness with friends will make everyone more interested and energetic. If you can practice yoga with your family or anyone, you must organize it. Especially with family, there are many exercises suitable for men and children in yoga. Many parents report that after practicing yoga with their children, the parent-child relationship is more harmonious. The family supports and encourages each other in practice, enjoying each other and benefiting each other.

2. Choose multiple postures.

The human body will adapt to some form of exercise after a few weeks. This period of time is the "exercise cycle". After this period, unless you make changes, it is difficult to have obvious gains. Yoga has natural advantages in this respect. There are endless postures, and there are several choices for the same effect. Practice in turn, not afraid of enthusiasm fading.

3. Ensure a certain frequency of practice

People who only exercise 1-2 times a week are more likely to give up halfway than those who exercise 3-4 times a week. Because fitness frequency can affect your fitness perseverance more than fitness time or exercise form. If you can't practice yoga every day, you can practice it every other day or every other day, and you must maintain a roughly even frequency.

Practicing yoga is a long-term thing. As long as you persist in it for a long time, you will surely succeed. When practicing yoga, you should always encourage yourself. Keep exercising for a year, and then go on a trip. In this way, you should always learn to reward yourself, give yourself confidence to practice, and often reward yourself, so that the success rate of doing something will be higher. Everything in life can be combined with fitness.

Simple yoga moves

1, stretch your legs on your back

Lie on your back with your legs together, then lift and straighten one leg, grab your ankles with both hands and pull them to your chest, slowly exhale and inhale, and keep breathing naturally 15-20 seconds, then put down your legs. The left and right legs are alternately repeated and divided into 3 groups.

Step 2 stretch the pelvis

Lie on your back on the bed with your legs together and your toes straight. Fold one leg, grab the ankle with both hands and stick it to your chest. Natural breathing 15-20 seconds, repeat 3 times. Then alternate your legs and repeat. This action can strengthen the pelvic muscles and reduce the fat on the inner thigh.

3. Sitting sideways

Sit on the bed with your right leg straight and your left leg bent against your hips. Then grab your right toe with your right hand, lift your left hand up, tilt your upper body to the right, and raise your head.

4. Bridge type

Lie on your back with your legs shoulder width apart, bend your knees, and fix your feet at the bottom like the characters "1 1". Then lift your hips off the bed, straighten your hands to the bottom and hold your chest out at the same time. Gently lift your chin and look at the sky.

5. Torsion type

Sit on the bed with your back straight and your legs straight, then bend your left leg, put your left foot on the right side of your right leg, support your left hand behind your back, grab your left ankle with your right hand, and twist your body to the left and rear.

6. Dance style

Grab the bedstead with one hand, then grab the ankle of the same leg with the other hand and lift that leg. Lean forward slightly and raise your legs as high as possible.