Do you feel that your body is aging when you sit still every day? Back muscles are getting stiff? Put down your computer and mobile phone! Let them have a rest and practice yoga for a while to add new vitality to your body! Today, this group of yoga poses can not only cultivate one's self-cultivation, but also make one's heart calmer. It can also make one's body rejuvenate and make one's body no longer stiff. At the same time, the high-intensity training of back fat can also effectively burn back fat, so that you can get rid of "crouching" and bid farewell to small back meat! Don't be afraid of the difficult movements of yoga. Do this pose calmly and gracefully! Stick to it, and one day, you will become yourself in your heart!
1. Dance King
For many beginners, it is difficult to keep the balance of the body. If you have difficulty in practicing, you can use a yoga belt or a support for auxiliary practice. Long-term practice of this pose can stretch the bones and muscles of the legs, strengthen the strength of the spine, open your shoulders, hips and chest, and make your body more relaxed.
A. Keep standing posture, with feet slightly separated by 20 cm, chest out and abdomen in, back straight and chin slightly raised;
B. The upper torso slowly leans forward, the right leg slowly stretches backward, and both hands slowly hold the sole of the right foot backward to keep the body balanced;
C. Adjust leg movements, stretch your legs upward with your hands, slightly bend your knees, tighten your hips, and breathe evenly;
D. Keep the action for 30 seconds, slowly return to the initial state, change the other side to practice, and repeat the action for 5 times.
2. Half-moon variant
Half-moon variants usually need to find the support point of the balance point. Long-term practice of this pose can improve the balance and coordination of practitioners, strengthen the strength of the back of legs, help improve the circulatory system, strengthen the body, gradually enhance your self-confidence, and make your life full of vitality every day.
A. Stand in the mountain style, chest out and abdomen in, knees straight, look straight ahead and breathe evenly;
B The torso of the upper body leans forward slowly, and the left hand extends downward, and the five fingers are spread apart to support the ground to keep the body balanced, and the abdomen is slightly parallel to the ground;
C. Slowly stretch the right leg backward, bend the knee, with the sole facing the head, the calf slightly parallel to the ground, and stretch the right hand upward, holding the sole of the right foot;
D. Keep your back straight, keep the action for 30s, slowly return to the standing state, change the other side and practice, and repeat the action for 5 times.
3. Extension variant of shoulder support leg
Shoulder brace and leg extension test the flexibility of the practitioner's body, and the difficulty coefficient is large. Don't try to be brave if your physical fitness doesn't allow it. You can start from the basics or practice with the help of external forces. Long-term practice of this pose can effectively eliminate the fat on the back and abdomen, shape a perfect curve and show the charm of women.
A. Lie on the ground, relax, support the ground with your chin, stretch your hands backwards, and open your palms and five fingers to support the ground;
B. Breathe evenly, tighten the abdomen, the distance between the soles of the feet is slightly one shoulder wide, the legs are slowly lifted upward, and the shoulders support the ground to keep the body balanced;
C. Bend your knees with the help of external force, extend your feet in the direction of your head, put your feet in front of your head, and leave your upper body slightly off the ground to breathe evenly;
D keep your eyes on the front, keep moving for 30s, feel the strength of muscle stretching, slowly return to prone position, and repeat the movement for 5 times.
Do you feel much more flexible when you get down from a group pose? Your body is much lighter, too? In fact, these are some simple effects brought by practicing yoga. What really changes is our inner temperament, which makes us more and more confident!