Thumb-line thin arm type takes any comfortable sitting position, sits well and has a vertical waist and back. When inhaling, open your arms from the side and extend upward, with your thumb on your fist and raise your arms. Feel the tightening of arm muscle lines and the complete extension of shoulder joints. Keep breathing normally for 5 to 10 times.
Efficacy In this pose, the arm is lifted upward, the muscle lines are gradually tightened, the blood of the arm flows back to the shoulder joint, and the joint tissue of the shoulder gets more blood supply, which relieves the stiffness or soreness of the shoulder and back, and the back spine is stretched and more upright.
Latch 1 kneeling position, kneeling on the mat.
Open your left leg to the left and straighten it.
Open your arms at your sides and lift them horizontally.
4 When breathing normally, when inhaling and exhaling, the left arm drives the upper body to stretch to the left, the right arm is up and pointing upwards, and the eyes look at the fingertips of the right hand to keep breathing normally for 3 to 5 times.
5 After the right waist adapts to stretching, adjust breathing, stretch to the left again with exhalation, and keep breathing normally for 5 to 6 times ... so that the right arm, right waist and right hip can be fully stretched.
After restoring central pranayama, do the same for the other side.
The function is to make the back spine flexible, eliminate excess fat on the hips and waist, and slim the arms.
Matsyendrasana 1 sitting posture, sitting on the mat, legs naturally separated, arms sideways. The back is vertical.
Take a deep breath. When exhaling, the right arm drives the upper body to start from the waist and twist to the right. Grab the tip of your right foot with your left hand, spread your chest and put your arms in a straight line. Keep your eyes on your right hand and keep breathing for more than 5 times.
After restoring central pranayama, do the same for the other side.
Flexible lumbar spine, twisting from left to right will promote the peristalsis of abdominal intestine, prevent constipation, * * * to the pulse points of lateral waist, and reduce excess fat and fat in the waist. The chest cavity expands and breathing is smoother.
Lie on your back and lift your legs 1 Lie on your back on the mat, with your legs straight and close together, and your legs are lifted up with inhalation, perpendicular to the ground.
Exhale, and the legs fall at a 60-degree angle with the ground in a controlled way. Keep breathing for 5 to 10 times.
3 Make an angle of 30 with the ground and continue downward, and keep breathing for 5 to 10 times.
Yoga is a combination of physical and mental exercise, which can lose weight and shape, make us more temperamental, adjust our mood, cultivate our sentiment, and have a kind of spiritual washing. Nowadays, many people live irregularly, often stay up late, get angry and bored, which will cause endocrine disorders and irregular menstruation, and can also be improved by practicing yoga.
Go up and down the stairs, lie on your back, inhale, board the stage with your legs perpendicular to the ground, keep your right leg still, touch your left toe with your right heel, and breathe normally.
Alternately like going down the stairs. There is a pause between each time. Repeat 5 to 10 times.
When you're done, relax and lie flat.
Efficacy The practice of these two postures enhances the qi and blood of the waist and abdomen, strengthens the strength of abdominal muscles and reduces the excess fat of the waist and abdomen. Exercise control and endurance.
Rowing 1 Sitting on the mat, legs together and straight, arms raised horizontally, fists clenched.
When breathing, the arm drives the body forward and down to the maximum extent.
Inhale and stretch your arms and upper body backwards and upwards. I want to row against the wind on the sparkling lake. I stretch to the maximum every time, stop after 10 lap, adjust my breathing, and do 10 lap in the opposite direction.
The functions of shoulders and arms are fully and flexibly used in this pose, especially the abdominal organs can be squeezed by their own breath during the back and forth movement, which promotes abdominal blood circulation, strengthens the liver and spleen and is beneficial to digestion. Excess fat in abdominal muscles is slowly tightened and eliminated.