Leg-stovepipe yoga, the benefits of which can not be enjoyed for a lifetime, is not suitable for people with corresponding diseases. Proper exercise can help us reduce stress, and aerobic exercise can increase the oxygen content in our brain. Come and see stovepipe yoga with me.
Stovepipe yoga 1 1, supine robot type
Lie on your back, land on your back, put your legs straight on the floor, bend your elbows 90 degrees, point your forearms in front of your head, palm up, and lift your head slightly off the floor.
Bend your left leg with the sole of your foot close to the inside of your right thigh, bend your right leg with your heel close to your left ankle, straighten your back, keep your left arm forward and your right arm backward.
2, supine variant
Lie on your back with your back on the ground, with your left leg straight on the floor, your right leg bent, your sole close to the inside of your left thigh, your left arm straight close to your body, and your right hand under your head to support your head and open your chest.
3, supine leg lifts
Lie on your back, land on your back, put your feet together and put your legs straight on the floor.
Put your arms straight on your sides, put them on the floor, put your palms on the ground, and slowly lift your legs off the floor until they are perpendicular to the floor, keeping your legs straight.
4. Ship variant
Sitting posture: put your left leg straight on the floor, keep your back straight, and slowly lift your right leg off the floor as high as possible. At the same time, hold your right foot with your right hand and press your right knee with your left hand to keep your right leg straight.
5. Semi-arch
Lie on your stomach, with your abdomen on the ground and your thighs straight and touching the ground. Keep your arms straight in front of your body, shoulders back, head back, feet together, lift off the ground and close to your head.
Step 6 crawl
The left leg is supported straight on the floor, the right arm is supported straight on the floor, the right leg is lifted straight off the floor, the left arm is lifted straight off the floor, and the body leans forward slightly and repeats on the other side.
7. Down Dog Style
Standing posture, feet apart for a distance, legs straight, body bent forward, until arms straight in front of the body, hands completely on the ground, hips as high as possible, back straight, head down.
Yoga practice of lazy people wearing skirts II
First, the standing stovepipe method
1. Keep your feet standing back and forth, and then stand on tiptoe.
2. Bend your legs, but keep your upper body and heel vertical.
3. Keep your feet apart, bend your knees and lean forward.
4. Back straight, hips tilted, hands against the wall, legs together. Then lift one leg and let the heel touch the hip.
The above actions are a group, one group does about 20~25 times, once every other day.
Second, the chair stovepipe method
1. Sit in a chair, keep your back straight, put your hands on both sides of the chair, bend your left leg and stretch your right leg forward in a straight line.
2. Lift the right leg so that the right knee is higher than the left knee. Repeat 10 times.
3. Change the left leg and repeat the above actions.
The above actions are a group and repeated for 4~5 times.
Third, kick the stovepipe method after lying prone.
1, prone, straighten your legs, and contract the muscles behind your thighs.
Step 2 straighten your heels
2. Exhale slowly, kick left and right, and repeat 20 times.
Four, aerial bicycle stovepipe method
1. First, support your waist and lift your feet.
2. Straighten your legs and do it 30 times in the air in a bicycle posture.
This action can be played with the mobile phone at the same time, which is really a necessary stovepipe action for lazy people, and you will see obvious changes in the leg lines if you continue to do aerial cycling for a week.
V. Stretching method
1. Keep your arms drooping, with one leg down, the other leg extended backward, and your back straight.
2. Raise your hind legs until they are parallel to the ground.
3. Repeat the above actions for three times and then change legs.
4. While keeping squatting, stretch one leg to the side until it is perpendicular to the body.