Yoga stovepipe essentials:
One and a half Lotus matsyendrasana
Exercise:
1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.
2. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm back, and hold the left side of your waist with your right hand.
3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.
Second, the triangle rotation type
Exercise:
1. Stand with your feet naturally apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees.
2. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; Both right arm and left arm exist.
A vertical line, eyes looking at the fingertips of the left hand.
3. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.
Note: the holding time on both sides should be the same.
Third, the cat arched back type
Exercise:
1. Kneel, sit on your heels with your hips, keep your upper body upright, put your hands on your legs naturally, and relax your shoulders and arms.
2. Lift your hips, kneel on your knees, and hold your hands shoulder-width apart.
3. Inhale, look up, tuck in, and tilt your hips up. Hold for 5 ~ 10 second. 4. Exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds. Note: repeat 5 ~ 10 times to relax.
Fourth, fish style
Exercise:
1. Lie flat with your legs straight and together.
2. Inhale, arch your back, lift your trunk off the ground, put your chest on it, look up, and gently press your head against the ground.
3. Keep your arms straight and folded, and lift your feet off the ground.
Verb (abbreviation of verb) side angle extension
Exercise:
1. Stand facing forward, with your legs as far apart as possible, and raise your hands horizontally to shoulder height, palms down. Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee.
2. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face up, left arm to the front of your head, upper arm to your temple.
3. Hold for 30 ~ 60 seconds, breathe steadily, inhale and get up, and repeat on the other side.
Note: concentrate on stretching the back and spine; The chest extends upward and backward, and finally the chest, buttocks and arms form a straight line.
Sixth, simplify spinal torsion.
Exercise:
1. Sit up straight; Put your hands flat on the ground, slightly behind your hips, fingers outward, and move your left hand first above your legs and then above your right hand.
2. Place your left foot on the outside of your right knee, stretch your right palm further behind you, inhale, and try to turn your head to the right, thus twisting the spine.
3. Hold your breath for a few seconds; Exhale and turn the trunk back to its original position; Switch to the other side. Note: Don't bend over.
Some people like thin thighs, while others like thin legs. The following introduces the yoga skills of stovepipe and calf.
First, the thigh extension type
Lift your legs and give them a detoxification Spa.
1. Lie on your back with your legs bent and your arms open parallel to your shoulders.
2, the left leg straight up, keep 1 minute, keep the whole leg still, turn the ankle, and draw a circle with your toes.
3. Do it clockwise and counterclockwise 1 min, then change your right leg and repeat the action.
This yoga action can enhance the blood circulation of the legs, quickly relieve the swelling and fatigue of the legs, and also produce the effect of detoxification. Toe rotation can * * * muscle groups that rarely move behind the calf. When the toes move up and down, the calf muscles can be tightened and stretched, which can effectively relieve the tension of the calf muscles. Moreover, this action can not only shape the calf line, but also eliminate the ankle thickness caused by edema.
My trick: If a novice feels tired, you can stretch your legs around your thighs with a towel to keep them upright. During the whole set of movements, the knees must not be bent, but straight, otherwise it will have no effect. Practice these three sets of yoga moves three times a week, and you can see the lines of your calves become beautiful.
Second, the hero sitting posture
Try to sit in the hero's seat while watching TV! It can help you repair your arch and relax the muscles in the front of your leg.
1, kneeling position, knees together, feet apart and pelvic width.
2. The toes point to the back of the body, the hips fall on the ground between the legs, and the upper body remains upright. Hold this position for 3 to 5 minutes.
My unique skill: this yoga movement can be practiced while watching TV and reading while using the computer. It can not only help you relax the muscles in the front of your leg, but also repair your arch. At the same time, it can kill two birds with one stone.
Third, high-strength stretching.
Give your tight calf all-round high-strength stretching, half-monkey Ha Numan style and its deformation, which can not only relax the tight calf deeply, but also shape the calf lines well.
1, kneeling position, hands and knees on the ground, left leg stretched forward, heel touching the ground.
2. Push your toes backward, move your hands forward slowly, and lengthen your spine in the toe direction, and keep it at the limit position 1 min.
3. Take back your body, keep your left leg straight, open your instep forward and turn left, with the outside of your foot on the ground, the sole of your foot perpendicular to the ground and the center of your foot to the right.
4. Move your hands forward slowly, and lengthen your spine in the toe direction, and keep it in the limit position 1 min.
My unique skill: this action can gradually turn the spherical calf muscles into a spindle shape with long lines, which is especially suitable for people with muscular physique to do calf and ankle shaping exercises. When the movement reaches the limit position, you can feel the stretching feeling of the back and lateral muscles of the calf when the movement is in place.
It takes persistence to be effective, and attention should be paid to the essentials in action. It is best to consult the relevant yoga instructor first, and then take the yoga stovepipe method to lose weight. Moreover, it should be adjusted in combination with daily diet, and a balanced diet is the basic requirement for weight loss.
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