Take action to help you
Stand on one leg
Action process:
1, mountain standing. Exhale, bend your right knee, lift your right leg, and grasp the big toe of your right foot with your thumb, forefinger and middle finger.
2. Put your left hand on your left hip, keep balance and take deep breaths twice. Exhale, stretch forward, pull your right leg, straighten your right leg, and take two deep breaths.
When you are stable in this pose, hold your right foot with both hands, pull it up and take two deep breaths. While exhaling, stick your head, nose and chin on your right knee in turn and take a deep breath for 3-5 times.
4. Exhale, release your hand, slowly put your right leg on the ground and return to Yamanashi. Repeat the above actions on the other side.
Key points:
When doing this action, you'd better choose the ground instead of the bed, because the bed is soft, which is not conducive to mastering the center of gravity and body balance. When standing on one foot, try to hold the ground with the toes that support your feet, which can help you master your balance well.
Yoga dance (one-legged transition)
Action process:
1. Stand with your feet together, focus on the ground in front of your body, lift your right foot and hold it with your right hand. Tilt the heel of the right foot to the right hip as far as possible, and keep your knees at the same level. Hold this position and take six breaths.
2. Stretch the quadriceps femoris (a large muscle on the outside of the thigh) at the same time. The closer the heel is to the hip, the stronger the feeling of muscle stretching. Inhale, lift your left hand forward and upward, then move your right foot away from your hips and pull it back and upward in a curved form to form a dance.
3. Keep this posture, put your right foot on the ground until you feel comfortable, slowly put down your arm and resume normal breathing. Then repeat the exercise on the other side, and you can keep your balance with a chair at the beginning of the exercise.
Key points:
Friends who can't stand on one leg can keep balance with the help of chairs or friends. When standing on one foot, try to hold the ground with the toes that support your feet, which can help you master your balance well.
Eliminate excess leg fat
Warm-up action
Exercise your bones and muscles before doing yoga to avoid injury. Let the body warm up, so that the metabolism will increase and help burn fat.
Warm-up 1 Swing and kneel on one leg
Sit on the ground, legs straight forward, head held high. Bend your right knee, grab your ankle with your right hand, grab your toes with your left hand, and pull your right foot toward your body. Then the knee swings up and down regularly, relaxing the hip joint and improving the leg joint. Repeat the left and right legs for 20 seconds.
Warm-up 2 Turn your ankle.
Sitting on the ground, legs straight forward, hands straight back, arms supported on the ground, slightly leaning back. Then slowly turn your ankle inside and outside, about 1 min.
Tiger style
Start with the cat's posture.
Kneel on the ground with knees width apart, arms width apart, body crawling, and instep sticking to the ground. Inhale, raise your head and sink your waist.
One-legged lifting
Slowly straighten your left leg back and lift it up, stop breathing for about 5- 10 times, then slowly put it down and return to its original position, change legs and repeat the same action. Do it left and right 10-20 times.
Cross your hands and lift them up.
It's also the tiger pose, but while lifting the right leg, the left hand is straight forward from the ground, and the arm, trunk and legs are kept in a straight line, stopping for 5- 10 breaths, and then changing legs and arms to repeat the action. Cross repeat 10-20 times.
The starting style of stovepipe yoga
The left foot is in front, the knee is bent 90 degrees, the knee is directly above the ankle, the right foot is straight back, the toes are on the ground, the heel is pressed directly above the toes, the upper body is pressed forward, and the palm is supported to stretch the hamstring muscle. Stop and breathe for 5- 10 times, then switch legs and repeat the same action. Do it left and right 10 times.
Leg flexion and leg extension in stovepipe yoga
The following dog pose is the starting position.
Kneel on the ground, arms stretched forward, palms down. Inhale, hold your hands on the ground, and lift your legs straight when exhaling, so that your body forms a triangle with the ground.
One-legged lifting
Then slowly lift your left leg off the ground, straighten it, stop breathing 10, then bend your knees and return to the original position, change your legs and repeat the same action. Do it about five times.
Kneeling posture and leg lifting in stovepipe yoga
Sit on the ground with your knees bent, your left leg on the floor and your back straight. Grasp the left knee with the left hand and the left palm with the right hand, then lift the left leg upward and stick to the body, stop breathing for 5- 10 times at the limit, then slowly put it down and return to its original position, and change legs to repeat the same action. Do it about five times.
Leg lifting posture in stovepipe yoga
Lie on your back with your elbows bent under your head. Legs together, feet together. Inhale, tighten the abdomen, exhale, lift your legs up about 30 degrees, stop breathing 10-20 times, and then slowly return to the prone position. Repeat 10 times.
Relaxation type
The same is true of relaxation after yoga.
Relax 1 toe opening
Sit on the ground, straighten your legs forward, hold your arms back, hook your feet, slowly open your five toes, pause for 3 seconds, and then relax. Repeat 10 times.
Relaxation type 2 corpse expansion type
Lie on your back with your hands and feet open, put a rolled-up blanket, yoga mat or pillow on your waist, relax all over and keep breathing evenly for about 1 minute.
Easy stovepipe yoga to solve the bloated lower body
Triangular rotation type
Exercise:
1. Stand with your feet naturally apart; Then inhale deeply, hold your arms high, parallel to the ground, turn your right foot 90 degrees and your left foot 60 degrees.
2. Take a deep breath below, turn left on the upper body, then bend down the trunk and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand.
3. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, naturally close your hands first, then your torso, and finally your feet together. Then change to the other direction.
Note: Both parties should keep the same time.
Side angle extension type
Exercise:
1. Stand facing forward, with your legs as far apart as possible, and raise your hands horizontally to shoulder height and palms down. Open your right foot outward at a right angle, retract your left foot 30 degrees, and then exhale. The right knee is slightly bent so that the thigh is parallel to the ground, and the left knee should be straight.
2. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face tilted upward, left arm extended to the front of the head, upper arm close to the temple.
3. Hold for 30 to 60 seconds, breathe smoothly, inhale and get up, and repeat the action on the other side.
Note: concentrate on stretching the back and spine, and extend the chest upward and backward. Finally, the chest, hips and arms need to form a straight line.
Simplified spinal torsion
Exercise:
1. People sit on straight legs; Put your hands flat on the ground, slightly behind your hips, fingers outward, and move your left hand over your legs and put it in front of your right hand.
2. Place your left foot on the outside of your right knee, extend your right palm further behind your back, inhale slowly, and turn your head to the right as far as possible, thus twisting your spine.
3. Hold your breath for a few seconds; Exhale and turn the trunk back to its original position; Do the same thing on the other side.
Note: Don't bend over.
half moon
Exercise:
1. Stand well, put your feet together, straighten your legs as far as possible, raise your arms straight above your head, put your hands together, bend your shoulders slightly backwards, hold your chest out and lift your hips.
2. Keep your head backward until your arms can be parallel to the floor, keep your legs straight and your hips raised.
Warrior style
Exercise:
1. Stand still, take a big step forward with your left foot, bend your knees, and lower your hips as far as possible until your right calf is close to the floor, with your arms straight, right under your shoulders, your head tilted back, and your chest held out.
2. Put your feet together, straighten your legs naturally, put your arms on your chest, put your hands together, hold your chest out, open your shoulders and look straight ahead.
3. Keep breathing balance.
Corpse transmission type
Exercise:
1. First prepare two towels and fold them into the thickness of a book.
2. Lie on your back, put towels under your head and chest, straighten your legs and stretch your body as far as possible.
3. Pay attention to breathing and inhale slowly for 3 seconds; Then exhale slowly for 3 seconds and do it 5~ 10 times.
Conclusion: Yoga has a good stovepipe effect, but on the basis of correct practice, we need to master some methods and skills to practice stovepipe yoga. Then, let's start with the stovepipe yoga I listed for you.
Skinny leg yoga