Yoga posture, yoga is one of the exercises that many women choose to do at home. Many yoga postures can help us meditate and shape. Yoga that looks relaxed is actually very tiring, but it is good for our health. Let's share some yoga postures with you.
Yoga posture 1 action 1: preparation.
First of all, we lie flat on the yoga mat as a preparatory posture, adjust the breathing rhythm and enter the best state of complete relaxation.
Action 2: Knee tuck
Bend your knees up, lock your arms with your fingers, hold your calves, and try to touch your chest with your knees. The instep is straight forward and the ankle and toe joints are completely relaxed. Then keep your posture, close your eyes slightly and enter a state of meditation. Concentrate on gathering qi, heart and qi are one. This kind of meditation practice can not only cultivate patience and cultivate temperament, but also squeeze the abdomen and burn fat.
Action 3: Leg lifting and stretching
After the above static exercise, untie your hands and feet, relax for a while, and then do a dynamic exercise to stretch your legs. Still bend your knees up and grab your first toe with both hands.
Then, pull your legs with both hands and stretch to both sides to reach the limit of stretching action, and your arms are completely straight. Hold your posture here for 30 seconds-1 minute, and then do the dynamic exercise of closing your legs and splitting them. Pay attention to movements and breathing, so as to relieve nature. The amount of exercise depends on physical fitness.
Action 4: baddha konasana
After practicing the above dynamic exercises, put down your legs, bend your knees backwards, palms facing each other, raise your arms above your head, and open your palms to overlap, and enter baddha konasana.
Yoga asana is a static asana, including internal and external exercises. When practicing, pay attention to the relaxation of shoulders and neck, bend your knees as close as possible to your body and feel the stretching of your legs.
The above group of yoga postures are simple, relaxed and practical. It can not only cultivate the mind and temperament, but also reduce abdominal fat and erase the ugly little belly. Especially suitable for upset novices and middle-aged and elderly people.
Yoga posture 2 1, supine twist
This posture helps to massage the digestive organs and relax the muscles of the spine and back. If your shoulders are tight, please put a cushion or folded blanket under your shoulders to support your upper body.
Lie on your back, spread out your arms, palms up, knees bent to the right, left hand on your right knee, shoulders touching the ground, stay here for at least 5 deep breaths, and then repeat the exercise on the other side.
2. Bridge type
This handstand is very useful for improving blood and lymphatic circulation. While strengthening the shoulders, the neck can also be deeply stretched.
Lie on your back with your arms at your sides, then buckle your hands and press the mat. Next, pull the shoulder blades toward each other so that your hands can be locked and press your arms into the mat. If you feel better, see if you can grasp the heel with your hand and make some adjustments. You can also lift one foot to the sky at a time to help increase blood circulation.
3. Fish style
This pose can open the chest to strengthen the immune system and relieve deep emotions. You can use your forearm to support the back bend, or you can lie on two yoga bricks with your arms open. One is placed vertically under the middle waist, and the other is placed under the head as a pillow.
Lie on your back, put your legs together, put your hands under your hips, inhale, stretch your spine, exhale, hold your chest high, open your shoulders backward and outward, hang your head to the floor, or put your legs in a butterfly shape, put your knees on a yoga brick, and relax your lower back muscles.
4. supine position
This pose is good for your upper back, chest, shoulders and lungs.
Lie on your back, baddha konasana, and let your arms hang at your sides, or put one arm on your abdomen and the other arm on your chest. Your legs can be straight, bent on the pillow, or butterfly-shaped, with a yoga belt wrapped around your knees for full support.
It is recommended to stay here for 3-5 minutes. If your lower back starts to relax, take off the pillow.
5, supine pigeon style
Dove pose is an excellent way to open hips, relax waist and relieve hip tension. However, practicing this posture will increase the pressure on your lower back, while supine support exercises will stretch your waist muscles and greatly reduce your back and sciatica.
Lie down, bend your knees, put your left ankle close to your right thigh, bend your elbow to bring your thigh closer to your chest, keep your shoulders on the ground, relax your neck, then close your eyes and do it for a while.
6. Happy Baby Style
Swing from side to side in a happy baby posture, massage the kidneys and spine, and don't press the hips. If your hips are too tight, it may be difficult to straighten your feet while relaxing your head and shoulders. Using a yoga belt will help!
Lie on your back, inhale, bend your knees, put your feet up, grab your feet with both hands and exhale. Keep your knees on your chest, look at the sky with your eyes, exhale, pull your feet, keep your knees down, stick them on the ground, keep your shoulders down, feel the extension of your hips, and pull your legs down to the limit with your shoulders. Stay here for 3 minutes and take a deep breath. Exhale, loosen your hands, straighten your legs, and let your body lie flat and supine.
No matter what your body needs, your yoga practice will help. You know, the more your posture supports (yoga bricks or yoga bands), the longer it lasts. Use assistive devices to be creative and enter these supine postures happily.
Yoga pose 3 1, Yamagata pose
Asana is one of the most basic yoga postures, which can help you concentrate. Wake up the whole body when practicing this pose. Remember, the mountain wind is far from being simple and straight.
How to practice mountain posture;
* Stand with your legs slightly apart and press the floor with your feet.
* Pull up your quadriceps, with the inner thigh facing the midline.
* Tighten your core muscles
* Relax your shoulders
* Put your arms vertically beside your body.
* Keep 10 breaths.
2. Tree posture
Tree pose is a basic pose suitable for beginners to practice, because it can help you gain physical and mental stability. This is a balanced pose, which helps to strengthen ankles, knees, calves and abdomen.
How to practice tree posture;
* Starting from asana, slowly shift the center of gravity to the left foot and bend the right knee.
* Grasp the right foot and put the heel on the left thigh.
* Straighten your left leg and keep your balance.
* Put your hands on your chest and fold them.
* Press the right foot hard into the inner thigh, and at the same time resist the outer side of the left calf.
* Keep 10 breaths.
* practice changing sides.
Tip:
If the heel is uncomfortable on the thigh, put the sole on the calf (but avoid putting it on the knee, which will lead to injury).
Gaze forward and focus on objects 5 to 10 feet in front of you.
3, cat/cow posture
Cat-cow pose is a combination of cat pose and cow pose, which is a common yoga posture and is usually interrelated. This slow and controlled back-and-forth movement is a yoga posture suitable for beginners, which can gently relax the back and spine.
How to practice the cat/cow pose;
* Start with the table style.
* Exhale, arch your back upward, and gently move your chin close to your chest.
* Inhale, look up, and tuck in.
* Repeat this sequence 3 to 5 times.
4. Plate type
Plate is famous for strengthening core muscles, chest, waist, arms, wrists and shoulders. By gaining strength and endurance through this yoga pose, beginners will be prepared for more challenging poses in the future.
How to practice the board:
* Starting from the table, the wrist is below the shoulder.
* Lift and straighten your legs until your body is in a straight line.
* After your hands are separated, press your fingertips and palms into the mat.
* Keep 10 breaths.
Tip:
Keep your hips stable,
Keep your ears away from your shoulders and your eyes on the floor.
5. cobra pose
Cobra pose is a simple but very effective yoga posture, because it can strengthen the core and open the chest. Because this is a relatively gentle stretch, it is usually used as a substitute for the dog in the beginner's sequence.
How to practice cobra pose:
* First, lie on the mat.
* Bend your elbows and put your palms on the mat under your shoulders.
* Inhale and lift your chest from the mat.
* Gently raise your head and look straight ahead.
* Keep breathing for 3 to 5 times.
Tip:
Put your legs together and press hard on the mat.
If your lower back feels uncomfortable, you can increase the curvature of your elbow by lowering your body close to the floor.
6. Down Dog Style
Down dog pose is a comprehensive recovery and extension, which is very suitable for beginners to practice frequently. Although it mainly stretches hamstrings and calf muscles, this posture also helps to stretch and strengthen arms and wrists.
How to practice the dog pose;
* Starting from the table, lift your hips and land on all fours.
* Press the outer edge of the palm and push your fingertips into the mat.
* Feet are hip width apart, and beginners stand on tiptoe.
* Put your weight on your leg.
* You can lengthen the spine by bending your knees, and then try to straighten as much as possible.
* Keep 10 breaths.
Tip:
If your spine is not stretched, try bending your legs.
Keep an eye on your toes
7. Warrior II posture
Warrior II is a powerful yoga posture, which can help beginners to increase their endurance and attention. This is a deep hip-opening yoga posture, which can stretch the legs, groin and chest, and also strengthen the hamstring, quadriceps, calf, gluteus and abdominal muscles.
How to practice the second soldier;
* Starting from the downward dog pose, move your right foot to the inside of your right hand.
* Bend the right knee above the right ankle.
* Rotate the left foot so that it is parallel to the rear edge of the mat.
* Step on the mat with your feet firmly, and align the arch of your left foot with the heel of your right foot.
* Extend your right arm forward, your left arm backward, palms down, and keep your arms parallel to the floor.
* Keep 10 to 12 breaths.
* Then change sides to practice.
Tip:
Press your feet firmly on the mat.
Make sure your knees don't exceed your front ankles.
8. Triangle
Triangle is an important posture for all beginners to practice because it is one of the most common standing postures in all yoga schools. It can stretch the hamstring muscle and open the chest, while strengthening the core.
How to practice triangles:
* From the second soldier, straighten your right leg.
* Keep your right hip down and extend your right hand down to the tibia, ankle or floor.
* Align the left shoulder with the right shoulder and open the chest.
* Extend your left arm to the ceiling.
* Turn your eyes to the tip of your left finger.
* Keep 10 to 12 breaths.
* Then change sides to practice.
Tip:
Keep the front knee slightly bent to prevent overstretching.
If you can't comfortably touch your tibia, ankle or floor with your fingertips, you can put a yoga block under your palm.
If your neck is tense, stare at the floor.
9. Sit and twist
Sitting matsyendrasana is one of the best postures to improve the flexibility of the spine, and beginners should pay attention to prevent injuries.
How to practice sitting and turning;
* crutches, legs together.
* Bend the right knee, and the right foot comes to the outside of the left hip, and the left knee is close to the chest.
* Twist the spine gently and slowly,
* Put your right hand on the mat behind the right side, and press your left elbow against your right knee.
* Look to the right.
* Keep breathing for 5 to 8 times and practice while changing.
Tip:
Keep your spine stretched.
Put the soles of your feet firmly on the mat.
10, baby style
Baby posture is a simple rest posture, which helps to readjust the body and reconnect breathing. It is a yoga posture suitable for beginners to practice. It can stretch the hips, thighs and legs, and release the tension in the back, shoulders and chest.
How to practice baby posture;
* Kneel on the floor
* Knees and hips apart, gently sitting on the heel.
* Exhale and lean forward
* Put your forehead on the mat
* Stretch your arms forward and put your palms on the mat.
* Keep 10 to 12 breaths.
Tip:
Keep your arms straight.
Push your hips back.
If your knees are uncomfortable, please put a cushion between your hips and heels.