Yoga is a beautiful secret weapon. It is every woman's dream to keep fit and have a strong body. You can get good results by practicing yoga at home without going to the gym. Yoga is actually not complicated. Let's take a look at the beautiful secret weapon of yoga.
Yoga is a beautiful secret weapon, fitness 1 1, tree posture.
Feet together, starting with a mountain posture, toes fully open and extended; Use your front thigh muscles to drive the muscles near the knee joint. Straighten your spine, chest and shoulders. Put your hands together in a prayer position, with your thumb close to your chest and your elbow bent close to your body.
Now lift your left foot and stick it tightly on the inside of your right leg (help with your hand if necessary), keep your balance and keep your right leg upright. Keep breathing five times. If your flexibility and flexibility are poor, you can put your left foot in the position of your calf or foot joint.
You are like a tree, rooted in the earth and breathing deeply.
2. Crescent shape
Starting from the posture of the tree, the left foot takes a big step backward, the heel is raised, and the leg is straight. The right leg and knee are bent in a straight line. Hands up, hands folded. Press down on your shoulders and back. Keep breathing for 5 times.
If you don't think yoga is a real exercise, try this action! Your thighs will tell you how it feels.
3. samurai II
Starting from the crescent, put your left foot flat, turn your toes 30 degrees, straighten your legs and turn your hips 90 degrees. Keep the heel of your right foot in a straight line with the back of your left foot, keep your knees at 90 degrees, relax your hips, body and shoulders, center them, stretch your arms horizontally, shoulder height, and palm down. Stretch your fingertips as if to touch the wall. Focus your eyes on the middle finger of your right hand. Keep breathing for 5 times.
The name says everything. You are a very powerful soldier.
Step 4: t-shape
Starting from the samurai II posture, hands akimbo, upper body straight forward, lift left foot to find balance, then upper body fully lean forward and lift left leg until the body is parallel to left leg. Extend your left leg completely from hip to toe. Keep your hips straight and your face facing the floor. Keep your arms straight at your sides and palms inward. Keep breathing for 5 times. If this action is too difficult for you, you can put your legs on the chair from the beginning.
This is a very challenging change, and you will gradually realize that you are omnipotent now.
5. Half a moon
Let's start with the T-shape. Touch the ground with the fingertips of your right hand (if you can't touch the ground, you can pad something like books. ). Transfer the weight to the right hand and right leg. Leave your left foot off the ground, turn your left shoulder, and keep your hips and left leg parallel to the ground. For better balance, look up. Keep breathing for 5 times. Finally, the torso and hips move forward and return to the mountain posture.
Half a moon teaches you to be quiet. Doing it now can consolidate other actions.
6. Triangle
Starting from the mountain posture, step back 2 feet with your right foot; Turn right, the foot is 90 degrees to the outside of the leg, and the left foot is forward. Take the leg as the center and lean forward. The heel of the right foot is in line with the back of the left foot. Arms up, palms down. Straighten your legs (if not, your knees can bend 90 degrees) and lengthen your torso and arms. Inhale. Put the other hand on the tibia, ankle or floor. Keep your left arm and right arm in a straight line. Look up. Keep breathing for 5 times. Go back to your original position and start from the other side.
Yoga's beautiful secret weapon fitness 2 Yoga changes brain matter.
Although compared with the pharmaceutical and biotechnology industries, yoga and most natural therapies don't have much money for major research, we have begun to see some amazing scientific research reports. So far, many scientific studies have shown that yoga can resist the effects of anxiety, depression and tolerance.
Yoga can release GABA from the body, thus reducing stress.
Do you know that yoga is also helpful for anxiety? This is because yoga can affect GABA(γ- aminobutyric acid) in our brain. GABA is an amino acid naturally produced by human body, which can block and inhibit some signals in the brain and avoid the phenomenon of excessive excitement in our brain, so it is also used as a central nerve conduction substance in the brain. Some medical studies have found that GABA can help stabilize the brain when it is produced, which is why it can relieve people with anxiety and sleep problems and relax quickly.
Yoga physical therapy
In addition, research also shows that yoga seems to relieve anxiety and depression compared with other relatively low-impact forms of exercise such as walking. Meanwhile, in another study, there is no significant difference between yoga and cognitive behavioral therapy in dealing with stress and anxiety.
20 10 a study published in the journal of alternative and complementary medicine shows that practicing yoga releases more anxiety in the thalamus than walking, and its effect is compared with the pleasure of reading for an hour. A 60-minute yoga class can increase the GABA content in the brain by 27%. Because of the combination of breathing, meditation and exercise, yoga may be one of the best ways to fight anxiety naturally.
Yoga Meditation
Yoga and meditation have just the opposite effect on the brain to chronic pain. According to the National Institutes of Health, yoga relaxation can prevent or reverse the effects of chronic pain on the brain. Generally speaking, due to chronic pain, the gray matter in the brain of patients with depression may decrease, which may lead to memory loss, emotional problems, poor pain tolerance and cognitive decline.
However, people who practice yoga regularly have higher levels of gray matter in areas related to pain regulation, which also means that yoga can relieve some types of depression. In addition, yoga even has a natural antidepressant effect on pregnant women who are prone to depression. 20 12 A study published in Supplementary Therapy in Clinical Practice found that meditation yoga can significantly relieve high-risk depressive symptoms of women.