Simple yoga movements suitable for winter, yoga is a very healthy fitness program, so many people like to practice yoga, which can help us exercise, but many people still don't know the correct method. Let's learn some simple yoga moves suitable for winter.
Simple yoga moves suitable for winter 1 1. Complete breathing method
1, sit down.
2. Put one hand on the abdomen and pay attention to breathing.
3. Take a deep breath, breathe slowly, let the air fill the lungs, the lungs press down the diaphragm, the abdomen protrudes, the chest expands, and the shoulders are slightly lifted; Then, exhale slowly, shoulders droop, chest retracts, diaphragm returns to its original position and abdomen retracts.
4. Breathe for air once and repeat 5- 10 times.
Efficacy: It helps to inhale more oxygen, increase the oxygen content in the blood and accelerate metabolism, thus making you energetic and focused.
Second, the butterfly style (also known as auspicious style)
1, sit upright and keep your legs together and straight.
2, legs apart, heel inward, as close as possible to the body.
3. Grab your feet with both hands and beat the floor with your legs up and down, like a butterfly spreading its wings and flapping its wings; Keep breathing naturally during the action.
4. You can also press your knees with your hands to help your legs hit the floor.
Efficacy: improve the problems of poor blood circulation and cold hands and feet caused by sedentary office, little exercise or stiff body after middle age; Women often practice this formula, which can relax bones and joints and improve menstrual disorders.
Third, stand at right angles.
1, stand with your legs together.
2. Inhale, raise your arms and raise your head.
3. Thumb, exhale, and the upper body leans forward parallel to the ground.
4. Inhale to control posture, and exhale to naturally relax the upper body.
Efficacy: promote blood circulation and improve cold hands and feet.
Fourth, cobra pose.
1, get down on the ground and relax; The lower palate touches the ground; Keep your hands close to your chest and palms on the ground; Legs together, feet behind the ground.
2, inhale, slowly raise your head, nape of the neck, navel, abdomen landing, hands relaxed, into a "half snake" shape.
3. Continue to inhale, straighten your arms slightly, lift your upper body, relax your shoulders, neck, navel and lower abdomen, and look up at the ceiling.
4. Relax your arms, slowly put down your body, touch your chin, put your hands on your sides and breathe evenly.
Rest for 30 seconds, and then do the action again. Repeat this operation for 5- 10 times.
Efficacy: strengthen cardiopulmonary function, enhance breathing and prevent colds.
Five, eagle claw type
1, stand with your legs together.
2. The knees are slightly bent.
3. Lift the left leg, cross the right knee, and hook the left leg with the right calf.
4. Inhale, bend your fingers into talons, exhale, push your arms to both sides, lean forward and keep breathing evenly.
5. Change the right leg over the left knee, hook the left calf, and repeat the above actions. Left and right as a group, repeat 5- 10 times.
Efficacy: Promote systemic blood circulation and improve cold hands and feet.
Six, torsion type
1. Stand with your feet parallel to shoulder width and keep breathing naturally.
2. Put your right hand on your left shoulder, push your body to the left rear, and naturally swing your left hand to the right rear.
3. Put your left hand on your right shoulder, push your body to the right rear, and naturally throw your right hand to the left rear.
4. Repeat 2-3 movements and rotate the body continuously 10-20 times.
Efficacy: promote metabolism, boost spirit and improve sleepiness; Adjust spine skew, strengthen spine and correct posture; Improve constipation and indigestion.
Simple yoga movements suitable for winter 2 1, standing and bending forward.
Open your feet hip width and hug your elbows.
Fold forward and down, bend your knees slightly, and keep your abdomen as close to your thighs as possible.
Stretch your back as much as possible.
Keep breathing for 8- 10 times.
2, yoga squat
Spread your feet, slightly wider than your hips, and toes outward.
Squat down, keep your hips as low as possible, don't raise your heels, and relax your hands in front.
Keep breathing for 8- 10 times.
3. Cat style
Start with the four-legged bench pose, exhale, bow your back and look at your navel.
Push the shoulder blades up, keep your back full, keep your hips in line with your knees, and keep your shoulders in line with your wrists.
Keep breathing for 8- 10 times.
4. The style of cattle
Inhale, coccyx up, abdomen down, chest up.
Keep your hips aligned with your knees and your shoulders aligned with your wrists.
Keep breathing for 8- 10 times.
5. Down Dog Style
Start with a bench posture with four legs, hips up and arms straight.
Knees slightly bent, heels slightly off the ground, keep the abdomen adducted.
Stretch your back and look at your navel.
Keep breathing for 8- 10 times.
6. Sit down and bend forward
Bend your knees slightly, put your legs forward and put your hands on your sides.
Keep your back stretched and lean forward.
Keep breathing for 8- 10 times.
7. Sit and twist
The left leg is straight, the right leg is bent, the right hand is behind the ground, and the left hand is outside the right knee.
Inhale to stretch the chest and exhale to twist the back.
Keep breathing for 8- 10 times, and repeat on different sides.
8, sitting angle type
Open your legs and hook your feet back.
Put your hands on your thighs or knees. Keep your back stretched and feel the inner thigh stretch.
Keep breathing for 8- 10 times.
It's very cold, so students must warm up before practice. Variants are a good choice for postures that are temporarily inaccessible.