1, Hada Yoga
Suitable for people: beginners who want to practice the basic movements of yoga.
Physical and mental benefits: Hada Yoga is the most popular yoga routine. It is pure and unpretentious, and its movements cover standing posture and sitting posture, and it is combined with breathing to strengthen the echo of body and mind.
Self-study exercises:
The posture of the tree. Stand with your hands crossed and watch your step. Slowly lift your right foot to the inner thigh, or try to lift it along the inner leg. Reach your hands to the top of your head, palms together, and try to make the inside of your right leg flush with your pelvis. Hold the posture for 5- 15 seconds.
Exercise purpose: legs and feet, balance.
2. Kundalini Yoga
Suitable for people: people who want to relieve stress and awaken their inner energy.
Physical and mental benefits: Rosana Arroyo, director of the Universal Strength Yoga Therapy Center in new york, said: "The word kundalini actually means energy. This kind of yoga uses breathing, posture and carols to activate the mental system and some body organs, so as to achieve the state of intimate understanding and gain inner peace and tranquility. " Kundalini yoga classes include sitting posture, breathing exercises and singing carols, such as sat nam, which means "Truth is my nature".
Self-study exercises:
Sat kriya means meditation and deep breathing. Sit on your knees with your arms straight and your elbows close to your ears. Hands crossed, forefinger up. Inhale, drive the navel to press against the spine, and then inhale. Repeat for 3 minutes.
Exercise purpose: shoulders, arms and spirit.
3. birkeland Yoga
Suitable for people: Yoga practitioners who want to improve their physical flexibility in a special and challenging way.
Physical and mental benefits: Berkelam's learning environment is indoor room temperature of 38 degrees. Jonathan burbank, director of the Berkeley Yoga Center in Boston, USA, said that a warmer environment can warm up muscles and make it easier for practitioners to complete movements. This kind of yoga includes 26 minutes of practice. Each exercise takes 10-60 seconds and needs to be repeated several times in the same order.
Self-study exercises:
Take a hot bath to warm your muscles. Then stand on your feet, stretch your arms up and close your palms. As the arm squeezes the ear, the body stretches upward as much as possible. Keep your eyes on a point in front, bend slowly to the right, and squeeze the cross to the left at the same time, paying attention to the body always facing forward and keeping your arms straight. Hold this position 1 min, and then repeat on the other side.
Exercise purpose: cross the department and shoulder.
4.aige yoga
Suitable for people: people who are active and want to increase their physical flexibility (especially those who have been injured and are recovering).
Physical and mental benefits: Leslie Petes, director of Anja Yoga College in BKS, Los Angeles, said: "Anja Yoga is characterized by paying attention to correct body posture and emphasizing details." Some tools are needed in practice, such as belts, square feet, blankets, etc. With their help, we can emphasize accuracy and do our actions properly. Some postures sometimes need to be maintained for 1 minute or even longer to achieve the purpose of coordinating and correcting bones and muscles.
Self-study exercises:
Triangular posture. Stretch your arms to your sides, palms down. Keep your feet apart and align your feet with your fingers. Turn your right foot 90 degrees outward and your left foot 45 degrees right. Stretch your body to the right and lower your right hand to your ankle (or with the help of a square).
Exercise purpose: back, legs and legs.
5. Astin plus yoga
Suitable for people: enthusiasts of long-distance running and cycling, and others who want to improve their balance and flexibility.
Physical and mental benefits: Astaing yoga is often called strength yoga, emphasizing endurance and strength. Beril Birch, director of the Institute of Soft and Hard Aster Yoga in new york, USA, said: "Aster Yoga is a difficult training to improve attention and self-control, which is very popular among athletes."
Self-study exercises:
Panzi Start with push-ups, with your hands under and aligned with your shoulders, and your elbows close to your sides. Keep your body in a straight line from head to toe, raise your head and look forward. Hold this position for 20-39 seconds.
Exercise purposes: arms, abdomen, shoulders and legs.