Simple yoga posture. In daily life, many women practice yoga in their spare time, which is beneficial to our health. Next, I will take you to learn more simple yoga postures.
Simple yoga posture 1 1, magic chair style
Stand in the mountain style, with your feet width apart from your hips, inhale and lift your arms, exhale, bend your hips, sit back with your knees bent, push your calves back and lift your chest, unfold your collarbone, and stretch your side waist for 5-8 breaths to restore the mountain style.
2. Eagle style
Stand in the mountain style, shift the center of gravity to your left foot, lift your right foot upward, wrap it around your left thigh, raise your hands horizontally, wrap your left hand with the upper and lower palms from the root of your big arm, inhale with your fingertips upward and hold it on your chest, keep breathing backwards and downwards for 5-8 times, and practice on the opposite side.
Step 3 stand up and bend forward
Stand in a mountain style, feet apart, hip width apart. Inhale and stretch the spine upward, bend the lower thigh muscles forward, tighten and lift, put your hands on your sides, stretch your back, relax your head and keep breathing for 5-8 times, and restore the Yamanashi.
4. Triangle
Spread your feet with one leg apart, abduct your right foot, inhale, raise your hands horizontally, stretch out and exhale, bend your body to the right, hold your right hand on the ground, point your left hand directly above, turn your head and look at your left fingertip for 5-8 breaths, and practice on the other side.
5. Down Dog Style
Lie prone, put your hands on both sides of your chest, exhale backwards on your toes, put your hands on the ground, lift your ischium upwards and stretch your back, push your legs backwards with the root of your thigh, keep your heels down, look at the inside of your feet and breathe for 5-8 times.
6, cat and cow style
Kneel on all fours, open your knees to hip width, open your hands to shoulder width, put your calf and instep on the ground, inhale, raise your head, curl your tailbone upward, find the ceiling on your ischium, exhale, bow your head and arch your back, look at your navel with your eyes, pay attention to one section, control your active spine and breathing, and do dynamic exercises in 5-8 groups.
7. Sitting spine torsion
Walking stick sitting posture, legs straight forward to bend the right knee, right foot on the outside of the left knee, inhale the spine to stretch, exhale and twist to the right, hold the outside of the right knee with your left hand, and keep your right hand breathing behind your hip for 5-8 times, and then return to the opposite side.
8. Anti-desktop
Cane posture, bend your knees, put your hands behind your hips and exhale, hold your hands on the ground, lift your hips off the ground, and put your shoulders directly above your hands to enter the table posture to stabilize your body. Straighten your legs forward in turn and put your neck on the extension line of your spine. Don't hold your breath for 5-8 times, slowly put down your hips and recover.
9. cobra pose
Lie prone, put your hands on both sides of your chest, open your feet to hip breadth, inhale and stretch your spine, hold your chest out, and slowly straighten your arms. Beginners can put their hands on the front of your body and keep some eyes looking straight ahead for 5-8 breaths.
10, small bridge type
Lie on your back, bend your knees, and put your hands at your sides, hip width apart. When you exhale with your palm on the ground, your hips are lifted up, your collarbone is unfolded, your thighs are kept parallel, your calves are kept upright, you breathe for 5-8 times, and your hips are put down.
Simple Yoga Posture 2 Shaping Yoga 1: Magic Chair Style
1, standing posture, we will spread our legs shoulder-width apart and practice every day and the posture must be standard.
2. Bend your knees, move your center of gravity down, lean forward at the same time, and raise your hands straight forward. Repeat 10- 15 times.
Shaping Yoga II: Half Moon Shape
1, standing posture, legs slightly wider than shoulders, hands up, palms forward.
2. The knees bend slowly, so we need to move our body center of gravity down to a squat posture, and bend our elbows to both sides of our shoulders. Repeat 15-20 times.
Shaping Yoga III: Down Dog Style
Methods: Bend over, put your palms and soles on the ground, tilt your hips upward, and keep your whole body in an inverted V posture 15 seconds.
Shaping Yoga IV: Boat Style
1, sitting posture, legs bent together, feet on the ground, upper body straight, hands holding knees.
2. Slowly lean back until the upper body forms an angle of 45 degrees with the ground, keep breathing for 5 times, and repeat 5- 10 times.
Shaping Yoga V: Cat Style
1, kneeling posture, legs open shoulder width, then hands straight, back bent upward as far as possible, and finally bow your head.
2. Slowly raise your head, press your waist down and your hips up. Repeat 10- 15 times.
Key points of yoga slimming exercise
It is best to start practicing yoga under the guidance of professionals, otherwise it will easily hurt your health. In addition, in addition to carefully mastering the movements of yoga, the practice time is also very particular, and the yoga movements arranged in the morning, middle and evening are also different.
Problems needing attention
1, yoga should have a good indoor environment, and it must be kept relatively quiet and the air should be circulated.
2. Yoga can be done on the bed, but don't practice on the soft bed. It is best to prepare a yoga mat and then practice barefoot in pajamas or yoga clothes.
3. To practice yoga, you don't have to draw a tiger according to the cat. You should do exactly as the teacher does. Do as many actions as you can remember, and the order of actions is not fixed. You can do whatever you want, but you should keep your breathing steady and your mind at peace.
The benefits of yoga
1, cultivate one's morality and be calm.
Long-term practice of yoga can achieve peace of mind, forget all unpleasant things, better cultivate one's sentiment, make oneself more confident and love life more.
Step 2 Enhance resistance
Long-term practice of yoga can achieve the effect of physical fitness, but also enhance resistance, such as reducing the occurrence of diseases such as colds;
3. Improve personal mood
Because yoga can rejuvenate the glandular nervous system, including the brain, the mental mood will naturally show a positive state.
It makes you more confident, enthusiastic and optimistic. Daily life will also become more creative.
4. Adjust the physiological balance
Long-term practice of yoga can maintain the state of major systems in the body, and at the same time adjust physiological functions to achieve the effect of strengthening the body;
Simple yoga poses 3 Eight simple and effective yoga poses
Weight loss yoga posture 1, snake posture
Prone preparation, put your hands in front of your shoulders, inhale slowly, and the head drives the upper body to lift to the maximum, breathe naturally, keep it for as long as possible, exhale, relax and recover.
Weight loss yoga posture 2, grasshopper style
Get ready on your stomach, put your hands back and clench your fists. Inhale slowly, lift your legs hard, grasp the center of gravity with your head, chest and chin as fulcrums, breathe naturally, try to keep it for a long time, exhale, and slowly put down your legs.
Weight loss yoga posture three. Torsional style
To prepare for sitting posture, hold your right hand on the instep of your left foot, put your left hand on your left hip, exhale, twist your upper body to the left to the maximum, hold it for 15 seconds, and restore it downward.
Weight loss yoga posture four, open leg posture
The legs are naturally separated to the maximum, the whole spine is upright, and the hands are supported on the ground. Exhale slowly, move your upper body forward, let your forehead, chin, chest and abdomen lean gently on the ground, breathe naturally, and keep this posture as long as possible.
Weight loss yoga posture five, shoulder upside down
Prone preparation, exhale, press straight legs together to face, bend elbows and waist with both hands, bend knees straight up, keep chest and abdomen breathing for 60 seconds, and slowly recover.
Weight loss yoga posture six, bird king style
Squat down, the left knee is placed on the right knee, and the left calf is wrapped backwards until the left toe hooks the inside of the right ankle, the left elbow is bent on the chest, and the left elbow is placed on the right elbow. Wrap your right arm around your left arm to the right, put your hands together in front of you, stretch your breath, and slowly squat down to the maximum for 20 seconds. Exhale, relax and recover.
Weight loss yoga posture seven, half lotus one leg stretch
Inhale and put your right foot on the root of your left leg with both hands. Exhale, the upper body leans forward, the left palm falls to the ground, and the breathing is natural and smooth.
Weight loss yoga posture eight, supine completely relaxed.
Lying on your back, your arms are open at 30 degrees on both sides of your body, your palms are facing up and your legs are naturally separated.