As women in the new era, many mothers, like Bian Xiao, take care of both family and work, and sometimes take care of their children's diet and homework. They are busy all day, and their bodies will easily feel tired. Over time, they will feel that the whole person is particularly heavy and can't do anything. In fact, this is a signal that the body is sending out resistance, telling you that you need to exercise.

Bian Xiao usually has the habit of doing yoga, because yoga can not only relax and stretch the body, but also have a good muscle exercise effect. When people get old, their physique will continue to decline and they will get fat very easily. Moreover, yoga can help us shape well, make our body lines more beautiful, not get old too early, and the whole person will be more energetic. Here, Bian Xiao will recommend some simple and practical yoga moves to your mothers, so you might as well exercise when you are free!

First, the ship type

Second, triangle stretching.

Three types of soldiers

Fourth, tree type.

First, the ship type

Boat-shaped movements, mainly relying on the posture of keeping balance between ischium and coccyx, have a very good exercise effect on strengthening the strength of abdominal and hip flexors, and at the same time can exercise the core and balance ability of the body, improve attention and strengthen leg strength. The preparatory action of the boat shape is to sit on the yoga mat, raise your hands shoulder width, slightly straighten your waist, bend your knees, and keep your thighs and waist V-shaped.

Then, under the premise of the same movement, slowly lift the calf parallel to the ground. At this point, keep the spine extended and upright, keep your eyes on the front, continue to raise your calves to the same line as your thighs, and try to keep your body balanced. Don't shake or fall. During the whole process, don't bend your back and keep your arms straight.

Second, triangle stretching.

Triangular stretching can help us open our hips, move our hips, strengthen the muscles inside our thighs, stretch the muscles behind our thighs and back, and also have a good exercise effect on our necks. This action, first of all, will hand and leg slightly Zhang Kaicheng a "big" word.

Turn the toe of the right foot outward 45 degrees, turn the heel inward 45 degrees, and keep the center of gravity of the right heel and the left foot in the same straight line. Inhale, push the pelvis to the left, extend the spine upward, translate the right arm with the body to the right, and then put the right hand on the calf to keep the arm and back upright. The whole movement needs to be maintained by the strength of the upper body, tightening the abdomen and transmitting the strength to the extended limbs.

Three types of soldiers

The warrior's three-type overall movement is that the whole back is in the same plane as the straight arms and legs, which has a strong exercise effect on the muscles around the spine. For example, erector spinae's group can also tighten the muscle lines of the arms, shoulders and upper back. First, stand in the mountains, then slowly tilt your torso and arms forward to keep your waist and spine straight.

Then slowly lift your left leg backward, keep a straight posture, inhale, and your torso will continue to lean forward. The arms will extend forward and the strength will extend to the hands and legs. Finally, the arm, torso and left leg will be in a straight line and parallel to the ground. In order to keep this pose, we should try to stretch the back of the right thigh and stretch our arms and left leg.

Fourth, tree type.

Tree pose is a very classic yoga movement, the whole movement is very elegant, which has a good effect on strengthening the muscle strength of legs, back and chest, making our posture more stable and balanced, and helping to relax the hip joint and decorate the lines of arms and back.

Stand in the same mountain style, then lift your left leg, put your center of gravity on your right leg, hold your left ankle with your hands, stick the soles of your feet on the inside of your right thigh, keep your hips straight ahead, and keep your left knee to the left outside. Tighten your abdomen, raise your hands above your head and close them, keeping your shoulders down. Breathe evenly and keep the pose 10 ~ 60 seconds.

Important: Yoga has a very good effect on body stretching and muscle exercise. Mothers often do boat-shaped, triangular, warrior-shaped, tree-shaped and other actions at home, which greatly improves the lines and posture of the body, can eliminate and improve the fatigue of the body, and the whole person will become lighter and more energetic.