In the practice of yoga pose, there is a very classic pose, which the teacher will arrange in almost every class, that is, the warrior series pose. Basically, the most common warrior series are Warrior I, Warrior II and Warrior III. What are these postures? What are its practice methods and precautions?

First of all, a soldier

Efficacy: As one of postures of Orthotopic Yoga, exercise can strengthen thigh muscle strength, strengthen foundation, strengthen willpower and improve the functions of digestive system and circulatory system.

Detailed explanation of the steps: the legs are separated by about one leg, the left foot is turned inward15, the right foot is turned right 90, the heel of the right foot is aligned with the arch of the left foot, the left hip is forward and the right hip is backward, the right leg is bent to make the big leg become 90, the calf is vertical to the ground, the hind leg is straightened forcibly, the back is straightened, the shoulders are relaxed, and the inhalation is performed. Raise your hands above your head and put your hands together. Take three deep breaths here. After three breaths, exhale, put down your hands, straighten your front legs and practice on the other side.

Precautions: If students have high blood pressure, heart disease or blood problems, pay attention to supporting their hips with both hands and don't lift them.

Second, the warrior type 2

Efficacy: This is a posture with both strength and balance, which can enhance the flexibility of the legs and hip joints, strengthen the inner thigh muscles, strengthen the gluteal muscles and leg muscles, and optimize the leg lines, that is, thin thighs.

Detailed steps: separate your legs by about one leg, turn your left foot inward about 15 degrees, turn your right foot 90 degrees, keep your hips straight ahead, inhale, raise your hands horizontally, put your arms flat on the same horizontal line, exhale, and sink your hips. Bend your right leg so that the thigh is at 90 degrees, keep your legs perpendicular to the ground, extend your hands to both sides indefinitely, relax your shoulders, and look at the direction of the middle finger of your right hand. After three breaths, exhale and put down your hands, straighten your legs and practice on the other side.

Note: Keep the weight of your body between your legs to avoid excessive pressure on your front legs. The knees of your front legs should not exceed your toes.

There are three types of soldiers:

Efficacy: This is a well-balanced pose, which strengthens the leg muscle lines and makes the leg muscles even and firm.

Detailed steps: Stand in the mountain posture, shift the center of gravity to the left leg, lightly touch the right foot, inhale, raise your hands above your head, stretch your spine upward, exhale, press forward and lift your hind legs together, so that your arms, head, back and hind legs are always in a straight line, and your little legs and feet will step on the ground steadily to better maintain balance. If the stability is not good, your calf can bend slightly after three breaths.