Common actions of parent-child yoga
First, wheeled
1. On the supine cushion, open your feet to hip width, bend your knees, put your legs on your hips, and point your toes straight ahead. Stretch your hands back, put your palms under your shoulders and point your fingertips in the direction of your toes. Baoding was lying on her mother's chest and abdomen, and her hands and legs were all stretched out beside her.
2. When inhaling, the mother pushes the body from the mat with her hands and feet, so that the body becomes arched, and the head and neck naturally relax and droop, paying attention to ensuring the stability and safety of the baby. When exhaling, tighten the abdominal muscles to make the waist and abdomen stretch more comfortably.
Second, the warrior type 2
1. Mom spreads her legs and shoulders and bends her right knee to ensure that her spine is upright and her body is stable.
2. The baby sits on the mother's right thigh. The mother wraps the baby's back with her right arm and puts her right hand under the baby's armpit to protect the baby's body stability.
3. When inhaling, the mother stretches her left arm, the baby stretches her right hip, fully stretches her chest and spine, and her eyes look at the fingertips of her right hand.
4. When exhaling, while tightening the muscles of the waist, abdomen, buttocks and legs, slowly make the thighs parallel to the ground. Always keep your body in a stable state.
Third, the thigh extension type
1, lie on your back, inhale, put your arms over your head, and the baby will lie on your mother.
2, exhale, the baby sits on the mother's stomach, and the mother slowly lifts her legs, making an angle of about 25 with the ground, breathing smoothly, and keeping her posture for about 20 seconds.
Fourth, tiger style.
1. Kneel on your knees, your thighs are vertical to the ground, your hands are on the ground, and you are ready for the four corners. The baby crawled out from under your mother.
2. Inhale, hold your head high, stretch your right leg backward, and try to lift your leg up. The baby kneels under the mother, and the mother holds the baby with a bracelet and keeps breathing for 3-8 times.
3. Exhale, bow your head, arch your back, bend your right leg backwards, touch the tip of your nose with your knees, and the baby will sit opposite your mother. The mother and baby will do head-to-head movements and keep breathing in this position for 3-8 times. Repeat this action 6 times on each leg.
Five, elevator type
1, the mother lies flat on the ground, holding the baby with both hands, so that the baby's body is on both calves.
2, inhale, the mother will hold the upper body with her hands, and the baby will hold the mother's shoulders with both hands, exhale and lean back and look up. Stay for 5- 10 second. Reduce slowly and adjust your breathing.
Sixth, parent-child dog style
1. Mom lies flat on the ground with her legs shoulder width apart. The baby sits astride her waist and buttocks and breathes evenly.
2. Exhale, lower your legs, inhale, raise your legs as high as possible, and go back and forth several times until your legs feel sore and tired. Reduce slowly and adjust your breathing.
The benefits of practicing yoga
1, lose weight
The reason of obesity is generally because of good appetite and insufficient exercise. Yoga can increase the amount of exercise first, and then control the appetite through practice. Ultimately achieve the goal of losing weight. Of course, yoga, as a static exercise, is not the main purpose of losing weight, but it also achieves the effect of losing weight by the way. If the purpose of losing weight is very strong, it can be combined with other sports, and the effect will be better.
2. shape; appearance
Yoga can make fat flow in the body in various ways. It may not be able to consume fat quickly, but it can beautify the curves of various parts of the body, such as breast enhancement and buttocks, prevent sagging of the chest and buttocks, and prevent fat accumulation in the legs. Yoga can make people look more symmetrical and softer as a whole, and their weight will not fluctuate too much.
Step 3 relieve stress
The living cost of modern people has increased, and the work pressure has also increased a lot. When practicing yoga, elegant and simple music invisibly makes people forget the hustle and bustle of the world. Yoga pays great attention to regulating people's breathing. Through this regular and conscious breathing, we can adjust the executive power of the body, eliminate waste gas and help people relieve fatigue. Yoga is a sport that pays attention to the unity of body and mind. Practicing yoga can purify people's mind, make people's body and mind fully relaxed, concentrate and be self-centered. Put your worries and troubles behind you.
4, improve concentration
Yoga is a kind of exercise that requires concentration, because it needs to constantly adjust breathing, try to stretch your limbs and keep your mood. Therefore, in the process of practicing yoga, attention will naturally be concentrated. Long-term practice, concentration will definitely improve in an all-round way, making people better at observing things around them, and their views on things will become profound and comprehensive invisibly.
Misunderstanding of yoga introduction
1, only those with soft bodies are suitable for practicing yoga.
Because of practicing yoga, the body becomes soft, and people who are not soft are suitable for practicing yoga. This is the misunderstanding of yoga by most people. Yoga emphasizes moderation and does not pursue the range of action completion. As long as the practitioner tries his best, he can get the ideal effect.
2. Yoga is stretching.
Yoga is a combination of mind and breathing to complete * * *, which is a combination of motion and static. This is not a simple stretch. Yoga doesn't need flexibility like dancing and acrobatics, but pays attention to energy balance and uses breathing to drive body movement. The deeper you breathe, the more stretched you are. Inner breathing helps you open up the flexibility of your body. This is more a feeling of softness than physical softness.
Yoga is only suitable for women.
Although yoga has been greatly welcomed by women, it is not a patent for women. In fact, men need yoga to relax and relieve stress. Indian yoga masters are almost all men, and the followers of western yoga are no less than women.
4. Practice at home to save money and time.
When you practice by yourself, you will focus on the pursuit of the action itself, thus ignoring meditation and breathing. If yoga learners don't know their body and their limits, they will fall into blind practice and increase the chance of injury.