10 yoga action recommendation. The benefits of sports can't be enjoyed for a lifetime. Exercise can help us to expel toxins from our bodies quickly, and exercise can relieve our mood. If you want to exercise yourself, you can consider this exercise. What are the benefits of 10 yoga action sharing recommended below?

10 Yoga Action 1 Down Dog Style

This is a classic yoga movement, which can exercise your upper and lower body and stretch your ligaments at the same time.

● Hold your hands and feet on the ground and lift your body into an inverted "V" shape. Make sure your hands are shoulder width apart and your fingers are open. Feet are width apart from hips, heels are backward, toes, heels and hips are in the same plane.

● Relax your head, keep this action and take five deep breaths.

One-legged downward dog type

This one-legged dog variant is to bend the leg to be lifted, which can improve the elasticity of the buttocks and stretch the spine and tendons.

● Start from the downward dog style, with feet together and thumbs together. Keep your left heel touching the ground, lift your right leg to form a one-legged dog pose, and then bend your knees. Try to keep the heel of your right leg close to your hips and stretch your knees as much as possible. Raise your head and look to the left, stretching and bending your spine. Keep your right heel as close to your head as possible.

Keep this action, take five deep breaths, and then relax.

Extended half bridge

This action allows you to open your shoulders and tighten your hips like a ballet dancer.

● Starting from the last action of one-legged dog, slowly lower your right leg and straighten your right arm at the same time. Just turn your body 180 degrees, face up. Then adjust your legs so that they are parallel and slightly wider than your crotch. Support your legs hard, raise your hips as much as possible, and stretch your hands as much as possible.

Stick to this action, take five deep breaths, and try to look at the outstretched arm or roof.

Sprint type

Runners should be very familiar with this position. Although this posture looks familiar, it is definitely different and can effectively shape thigh lines.

● Start with the dog pose, inhale, and then put your right leg between your hands, just like a soldier. Bend over, put your right arm through the bent knee, and keep your right ankle with both hands. Keep your center of gravity and stick to this position. If the inner thigh is really overburdened, you can support it on the floor with one hand or both hands.

● Hold this position and take five deep breaths. Then relax your hands on the floor, retract your right leg, relax with a series of yoga moves (four pillars-upper dog-lower dog), and then continue the left movement.

Lateral lizard

This lizard-like variant can exercise your crotch, which makes it difficult for you to exercise normally, and can also improve the flexibility of ligaments.

● Start from the sprint and put your hands back on the ground. Keep the position of the right leg and slowly move the right knee to the right until the ligament can bear it to the maximum. Arms straight, tightly clamped on both sides of the chest, like a dog. This can help you keep your hips down and improve your body's stretchability.

● Look ahead and take five deep breaths.

Lateral expansion

The other runner is basically stretching, which is a variant of sideways stretching, to relax his arms and concentrate on exercising his back and legs.

● Starting from the lizard posture of the last movement, straighten your bent knees and stand firm with your legs. Move your legs a few inches inward, close to your hands. If your ligaments are flexible enough, you can also stick your body directly on your right leg and put your hands on the ground. Try to keep the pelvis parallel to the front edge of the yoga blanket.

Keep this action, relax and take five deep breaths.

Single leg flexion and extension

This variant of one leg flexion and extension is very challenging, especially for people with strong calf muscles, because their legs, hips and ligaments are tight, so this action is especially suitable for them.

● Start from the sideways position and put your hands on both sides of your right foot. Bend the knee of the front leg and slowly stretch the left foot upward until a one-leg flexion extension is formed. Keep this action, or bend the left knee to strengthen the extension of the left thigh. Hold your left foot with your hands on the ground or your left arm. Try to keep your left heel close to your hips and raise your knees.

● Keep this action and take five deep breaths.

Fold one leg before sitting down.

This action can stretch the hamstring and open the shoulder and chest.

● Let go of your left leg, put your hands on the ground, slowly bend your right knee, lower your hips, and then stretch your left leg forward until it becomes a sitting position. Lean forward and hold the right tibia and the back of your hand with your right hand. Grasp the tibia firmly with your right hand and move your body forward.

● Try to keep your body close to your thighs and take five deep breaths.

Sit on one leg, sideways.

This yoga movement can improve the flexibility of both sides of the body and open the clamped shoulders.

● You can start this action from the previous action, lift your body and twist it to the right. The right hand is supported in front of you, and the left hand bypasses the outside of the right leg and knee. If the degree of distortion is appropriate, keep this action. If you feel that you can stretch your body a little more, buckle your left wrist with your right hand and put your right hand on the inside of your left thigh.

● Keep this action and take five deep breaths.

The ultimate action-cross your hands and feet

Because runners mainly exercise the lower body, it is very important to exercise the upper body strength, especially the hands and shoulders. Let's have a try.

● Relax your hands and put them on the right side of your right leg. Bend your left knee, put your legs together and lift your hips. So your body is still twisted. Bend your arms, with your right hip on your right elbow and the outside of your right knee on your left elbow. Move your center of gravity to your hands, your feet off the ground, and your left foot straight back.

Keep this action, take five deep breaths, and then relax.

10 yoga moves, 2 abdominal contractions and body curls.

1, lying flat on the mat, feet slightly open and straight, toes hooked, arms straight above the head, towel.

2. Raise your hands directly above your body, perpendicular to the ground, and inhale.

3. Move your hands to the abdomen, exhale, and drive your head and neck with your hands, and bend your spine one by one.

4. After exhaling slowly, continue to let your hands lead your upper body forward until your body sits up, your arms are attached to your ears, and your spine flexes. You can use your abdominal strength to inhale and stay.

Nod and bend your knees

1, lie flat on the mat, bend your feet to shoulder width, lay your hands flat on both sides, and put your palms down. Inhale and get ready to get up.

2. Bend the thoracic vertebra to drive the body and hands off the ground, with both hands parallel to the ground, exhale and stay, inhale, return to the first movement, and exhale.

Bifurcation rotation

1. Sit on the mat with knees bent shoulder-width, upper body straight, hands parallel to the ground, and inhale.

2, exhale, the body leans back slightly, supports the body with abdominal strength, and drives the body to move to one side with the spine. Inhale and return to action one.

3. Exhale and turn your body to the other side, with your hands as straight as the ground.

4, this action should be stable, don't shrug.

Twist your waist with your legs apart

1, lie flat on the mat, knees together, toes down, hands behind your head.

2, use the strength of the spine to drive the shoulders up, while the body turns left and exhales.

3. Turn in the other direction, turn right and breathe in.