Speaking of the efficacy of yoga, there are really many. One of the most well-known effects is to cultivate one's self-cultivation and make people more "Buddha"! But many people think yoga is difficult, so they dare not take the first step! Everything in the world has a process from simple to complex to difficult. For beginners, it is best not to try difficult movements easily, but to overcome the difficulties step by step and not to rush for success. This group of poses introduced to you today, although some of them are difficult, are also very effective. If you stick to these movements for 30 seconds every day, come to several groups at a time and practice for a long time, you will not only lose weight, but also be surprised to find that your wrinkles are much less and your complexion is rosy! Anyway, let's try!
1. Half moon variant
The half-moon variant is very beneficial for practitioners with leg injuries. Long-term practice of this pose can strengthen the lower part of the spine, promote the development of bones, enhance the strength of the spine, relieve symptoms such as back pain, and reduce back fat, so that you can bid farewell to your back!
A. Keep standing posture, with the left palm close to the ground, legs slightly stretched 20cm, abdomen tightened and breathing evenly;
B. The upper body leans forward slowly, the left arm extends downward, and the five fingers are open and close to the ground to keep the body balanced;
C. The right leg slowly extends backward and upward, the knees are bent, the calves are slightly parallel to the ground, and the right arm extends upward;
D. Grasp the sole of the right foot with your right hand, look straight ahead, keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times.
2. Elbow varus variant
The most important thing to practice elbow inverted pose is to find the balance between core strength and body. After mastering the trick, practicing this pose for a long time can improve blood circulation, relieve muscle fatigue and exercise arm and waist strength. Stick to it and the effect is amazing.
A. Lie prone on the ground, chest out and abdomen in, and slowly put your hands back on both sides of your head to breathe evenly;
B, naturally stretch your legs backwards, bend your knees, and slowly lift your whole body upward until your abdomen is slightly parallel to the ground, put your hands in front of your head and hold your fingers;
C. Adjust posture, hold your head on the ground, tighten your abdomen, and use the strength of elbow support to quickly stretch your legs upward to try your best to keep your body balanced;
D Legs together, hips slightly forward, keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times.
3. Dog variants
Down dog pose is one of the most common poses in yoga. Practitioners who practice this pose for a long time can stretch back muscles, strengthen waist strength, promote blood circulation in the brain, make people more energetic and enhance arm strength.
A. Keep kneeling, stretch your hands forward naturally, open your palms with your five fingers close to the ground, hold your chest and abdomen, and breathe evenly;
B. Put your legs together and slowly lift your whole body with the strength of your waist and arms. Keep your feet close to the ground, keep your knees straight and keep your body balanced.
C. Keep your back as straight as possible, and slowly stretch your right leg upward;
D keep the action for 30 seconds, relax, slowly return to the initial state, and repeat the action for 5 times.
Yoga can't help us delay aging, play the role of beauty beauty, and can also treat insomnia. For insomnia patients, practicing yoga 10 minutes before going to bed can quickly fall asleep. Oh, practice quickly!