There are not many choices for indoor sports, and of course there are fewer items that can make couples exercise at the same time. Couple yoga can increase understanding and improve the tacit understanding between couples through intimate physical contact. Can maximize the mobilization of each other's physical fitness, mutual support, stretching the body.
Prayer style
This is preparation for practice, and it can also be regarded as meditation. Cross your legs, sit opposite each other, cross your hands, and gently hold each other's hands and touch your forehead. Be aware of your breath and body, and once you focus on the present, there will naturally be deep communication between them. Adjust their breathing and heartbeat to the same pace and be silent for five minutes.
Efficacy: the beginning of physical and mental communication, preparing for further exercise.
Tip: when sitting cross-legged, the distance between the two should be as close as possible.
Straighten from the waist, stretch upward, and don't bend over.
boat form
Sit up straight, inhale, straighten your feet together, keep your toes up, keep your feet together, and hold your arms tightly. Hold this position and take three deep breaths. When inhaling, the spine stretches upward, and when exhaling, the nose is pulled to the knees.
Efficacy: Open the ligaments of hips and legs, and enhance the flexibility of the lower body.
Tip: the spine extends upward and try not to fall backwards.
If you feel tired, you can open the distance between the two people's ischium, but your knees should be tight and straight, and you can't bend.
cobra pose
Please lie on your stomach and put your knees directly under her ischium. Grab her wrist, slowly straighten your spine and arms, and pull back with your own weight. Keep her comfortable posture and take a deep breath 10 seconds. Both sides practice alternately.
Efficacy: It is beneficial to strengthen the flexibility of lumbar spine and spine. For sedentary office workers, it can prevent back strain.
Tips: If you have any problems with your sacrum, spine or lower back, please don't practice.
Don't pull too hard. If the other person is not flexible enough, you can move your knees to her hips.
Crescent style
Two people standing back to back, hands naturally relaxed and drooping, on both sides of the body. Bend forward with your hips as the fulcrum, hang your head down toward the floor, stretch your hands back, and hold your partner's ankle or the front of your tibia. Keep your head facing the floor and keep your spine extended. Keep your forehead close to your legs and keep breathing for five times.
Efficacy: Contrary to cobra pose, this exercise can also enhance the flexibility of the back.
Tip: The descent speed should be as slow as possible. At the same time, two people may need to move a few small steps to avoid being pushed down by the other side.
If you can, take your feet a little step to both sides, move your forehead between your legs and touch each other's forehead.
Pisces style
Let your body lie flat with your legs crossed, as shown in the picture. Elbows on the ground, chest out, head touching the ground, elbows on the ground again, chest as high as possible. Put your hands on your chest and keep breathing five times. Raise your head with your elbow and slowly lie back to the ground.
Efficacy: Open chest cavity, increase vital capacity, and develop deeper and longer breathing methods. At the same time gradually relax.
Tip: Women's legs are above men's.
Try to close the distance between the two sides of the ischium.
Extended triangle
They stand back to back, with their right foot (opposite to the other side) taking a big step to the right, with their toes pointing to the right and their left foot buttoned at 45 degrees. Stretch your hands sideways, put your right hand down in front of your right foot, and overlap your opponent with your left hand. Keep breathing three times. Practice opposite each other and do five groups each.
Efficacy: strengthen the strength of the lateral psoas and abdominal muscles, and eliminate the small belly and swimming ring.
Tip: The hips and back are close together, as if sticking to a wall, which can ensure that the body will not lean forward when bending sideways.
If your palm can't touch the ground, you can hold your calf.