Yin Yoga is a school founded by American yoga instructor Paul Grilley on 1979, with many practitioners. He himself is a doctor of medicine. Combining his own yoga practice experience and medical advantages, he carefully studied the connective tissue of human body with several Japanese scholars, and combined the essence of China Taoism and martial arts with the essence of yoga, forming a novel school.
Yin yoga is not another branch or another name of yoga posture, but is recognized and accepted as a relatively new school.
Paul Greeley believes that in order to do Yin yoga, besides breathing, there is also a principle, that is, the lower body should be stretched and the upper body should have a little muscle exercise. Because he believes that most people's leg movements are limited to walking, running or muscle training, and the extensibility is not enough, so they should do more stretching. But in order to balance, the upper body needs to practice some muscles.
? First, promote digestion and prevent fat storage.
Sit upright
Sit comfortably with your hips on your heels and ankles. At the same time, the abdomen is tightened and the spine is naturally straightened. Put your palms up on your thighs, close your eyes and breathe 1 min.
Half stirrup
Lie on your back on the ground, gently hold one leg of your foot with your hand, stretch it sideways, and bend your knees. In order to relieve hip joint tension, keep your shoulders off the ground and keep breathing evenly. Do 5- 10 times on each leg.
dragon
One leg is in front, the other leg is behind, the front leg is bent, the rear leg is straight, the calf and instep are attached to the ground, the legs are on the same plane, the hips are relaxed, and the hands are naturally crossed on the knees of the front legs. Do 5- 10 times left and right, and keep 1 min each time.
dragonfly
Sitting on the ground, legs gently open to the side, upper body slightly forward, * * * sciatic nerve. Pay attention to what you can do and feel the stretching of the inner thigh.
cradle
Lie on your back, bend your knees with your legs, and pull your hands around your knees to your chest. Hips off the ground, waist on the ground. Hold for 1 min, then lie on your back and relax, and repeat for 3-5 times.
Second, accelerate blood circulation and improve metabolism.
butterfly
Sit on the ground, knees bent, feet crossed, upper body leaned forward, hands naturally bent on the ground in front of you. Pay attention to straighten your back, stick your knees to the ground on both sides as much as possible, and breathe naturally repeatedly when doing the action, and don't hold your breath.
snail
Lie on your back, put your legs together, raise your knees, then go over your head, straighten your legs until your toes touch the ground, and at the same time, leave your back off the ground, with your shoulders as the support point, and hold your waist with your hands for assistance.
twist
Lie on your back, lift your right leg, bend your knees at right angles, and lie down on your left side. Press your left hand on your right leg and knee, stick it on the ground, twist your back, and gently put your other hand aside to feel the extension of your side and keep breathing. Repeat 5 times left and right, with a pause of 30 seconds each time.
seat
Sit on the ground, knees bent, heel attached to the outside of hips, instep attached to the ground. Lie back on your upper body until your head and shoulders touch the ground, and your hands on one side of your body naturally relax. Feel the stretching of the hip position and relax the thigh root.
cradle
Lie on your back, bend your knees with your legs, and pull your hands around your knees to your chest. Hips off the ground, waist on the ground. Hold for 1 min, then lie on your back and relax, and repeat for 3-5 times.
Third, increase vitality and better implement the weight loss plan.
butterfly
Sit on the ground, knees bent, feet crossed, upper body leaned forward, hands naturally bent on the ground in front of you. Pay attention to straighten your back, stick your knees to the ground on both sides as much as possible, and breathe naturally repeatedly when doing the action, and don't hold your breath.
Twisted dragon
Kneel your right leg in front, your left leg behind, and your calf on the ground. Relax the hip joint, twist the upper body, open the chest, extend your left hand outward to support your body, put your right knee lightly with your right hand, look up at the ceiling for 30 seconds, and then repeat it on different sides, 5- 10 times each.
pyramid
Lie prone on the ground, with elbows bent to support the head and chest, and elbows directly below the shoulders. Legs apart and hip width, feet behind the ground. Chest forward, abdomen close to the ground, and take deep breaths repeatedly.
swan
This is to simulate the movements of swans. Sit on the floor with your right leg bent forward, your calf close to your body, and your left leg straight back. Bend your back gently and consciously open your chest. Put your hands straight on the ground for 30 seconds, then relax and repeat the same action while changing sides.
shoelace
Sit on the ground, with your knees crossed and overlapping, and straighten your ischium. Relax your hips and lean forward. Feel the feeling of stretching from the thigh to the outside of the hip. Put your hands straight on the ground for 30 seconds, then relax and cross your legs 5- 10 times.