6 simple outdoor yoga moves. I believe everyone is familiar with yoga. Most women do yoga at home, but we can also do yoga outdoors, which can make us slim down and shape. Then let's learn more about 6 simple outdoor yoga moves.
6 simple outdoor yoga moves 1 1, tree style
Action: Stand with your left leg, bend your right leg, put your right palm on the inside of your left thigh, put your hands together, and take a natural deep breath for 3~6 times. Restore, change sides, and repeat the action.
Action function: cultivate a sense of body balance, strengthen joints, and imagine yourself connected with the earth and the sky like a tree.
2. Dance variation
Action: Stand with your left leg, bend your right leg backwards, expand your chest, grab your right foot with both hands and stretch it backwards and upwards, and keep breathing for 3~6 times. Restore, change sides, and repeat the action.
Action function: Stretch and strengthen the whole body joints. Action is like dancing freely in nature, which makes the body and mind peaceful.
Step 3 stand and twist
Action: Stand with your left leg, bend your right leg, put your left hand outside your right knee, inhale and stretch your spine; Exhale, twist your body to the right, stretch your right arm backwards, and keep breathing for 3~6 times. Restore, change sides, and repeat the action.
Action function: strengthen the flexibility of the spine and further strengthen the stability and balance of the body.
4. Go to the dog.
Action: Lie prone, put your hands on the ground, push your body up from the ground, hold your chest out and stretch your legs. Keep breathing for 3~6 times. Exhale reduction. Repeat this position three times.
Action function: increase the elasticity of spine, increase the strength of arms and legs, stretch upward, fully absorb the aura of nature, and make people full of confidence.
5. Down dog variety
Action practice: This action can be completed in a coherent way with the upper dog style, or it can be practiced alone, and the lower dog style variant is made first. Put your hands and feet on the ground in an inverted triangle, inhale, lift your right leg, and stretch your legs and the whole spine upward; Exhale, connect the right leg with the arrow step between your hands, and continue to keep the spine stretched. It can be repeated 3~6 times, and the action can be repeated by changing sides.
Action function: strengthen the extension of the whole body and the flexibility of the buttocks. The downward and upward movements emphasize the connection between man and nature and the vitality between heaven and earth.
6. Swan variety
Action: kneel down to start, stretch your right leg backwards, open your arms, exhale, stretch backwards, and keep breathing like a swan for 3~6 times. Restore, switch sides, repeat.
For example, practitioners with good flexibility can try to make swan variants. Stretch your left leg forward, stretch your right leg backward, bend your right leg, grab your right foot with your right hand, bend backwards when exhaling, and keep your right foot close to your head and keep breathing for 3~6 times. Restore, change sides, and repeat the action.
Action function: strengthen the elasticity of hips and spine, and imagine yourself flying freely in nature like a beautiful swan.
Five-minute facial yoga
1. Push both sides of the nose with the middle finger of both hands and push it up and down continuously.
2. Press the thumb on both sides of the temple respectively, put the other four fingers together, and scrape the forehead with the left and right hands in turn.
3, like the third eye exercise, press the temple and scrape your eyes.
4. Push the cheek skin with both hands in turn, and the order is from bottom to top.
5. Push the skin of the front neck with both hands alternately from bottom to top.
6. Put your hands on the bottom of your temple and rub your ears back and forth with your middle finger. The order is alternating.
7. End the action and put your hands on your face.
Doing each movement 8- 15 times, 5 minutes a day, will benefit people a lot, but when massaging, the movement must be light, just touch it gently, otherwise it will stretch the delicate facial skin and lead to facial muscle relaxation. I hope you mm will become beautiful yoga beauties as soon as possible.
6 simple outdoor yoga moves 2 How to practice outdoor yoga
1, triangle extension type
Function: The posture is simple and easy to learn. When practicing, it is easy and slow, focusing on the movement and stretching of the body, and gradually calming the inner irritability. Increase the flexibility of the whole body, regulate endocrine, treat skin diseases such as acne and scabies, and make the skin rosy and smooth.
Stand up straight, with your legs as far apart as possible, your left toe forward, your right leg pointing to the right, and your arms open to both sides, parallel to the ground. Inhale, stretch your waist to the right, slowly descend, and touch your right instep or the ground with your right hand. Raise your left arm, palm forward and look at your left hand. Put your arms in a straight line. Try to twist your waist, make your chest lean forward, and take a deep breath naturally.
2, cool pranayama
Any kind of yoga sitting posture, if the legs are stiff, can sit in a chair. Keep your spine straight, put your hands on your knees or fold easily. Open your mouth, stick out your tongue a little and roll it into a tube; Take the tongue as a straw, inhale and feel the cool air enter the throat and lungs through the tongue and trachea; The process of inhalation is slow and deep; Close your lips and slowly exhale the waste gas in your body through your nose; You can adjust the interest rate several times according to your own situation.
Function: When the tongue forms a vertical tube, the air entering the lungs immediately cools down, which can calm the heat in the body, relax the muscles of the whole body and produce a feeling of peace and tranquility. It can promote liver and spleen activities, enhance digestion and quench thirst.
Step 3 take a yoga break
Comfortable and relaxed prone position (you can also choose to lie on your back, legs straight, arms at the sides of your body Zhang Kaicheng 30 degrees. Relax facial muscles, close your eyes, close your lips and relax; Take three deep breaths before resuming natural breathing. Imagine that the body is getting lighter and lighter, like a cloud, rising in the air, flying higher and higher, flying farther and farther, and roaming the sky. While relaxing your body and mind, keep your brain awake and experience the complete relaxation in waking with your heart. Mountains, rivers, canyons and flowers fly by in your sight, which is refreshing!
Function: When taking a yoga break, don't think, keep a certain consciousness, let the cerebral cortex relax and rest, stabilize blood pressure, feel peaceful and quiet, and eliminate physical and psychological heat. 10 minutes of yoga rest is equivalent to two hours of sleep.
4. Baby style
Function: Relax, especially when you feel tired. Relax your muscles, breathe smoothly and calm your mind. Reduce excess abdominal fat and eliminate "lifebuoy".
Sit on your knees with your spine straight and your arms hanging at your sides. Try to keep your hips from leaving your heels, lean forward until your forehead touches the ground, and relax your hands at your sides.
5. Fish style
Function: increase lung activity and make breathing deeper and longer. Regulate thyroid secretion, promote blood circulation of nerves around the back and spine, and feel refreshed. Keep your back and chest straight, correct your chin contour and beautify your face.
Posture: Sit on the lotus seat with your legs. When exhaling, the body slowly leans back and elbows support the ground. When your body is completely down, hold your chest out, put your head on the ground, and grab your toes with both hands. Keep breathing naturally.
Step 6 stretch in sitting position
Function: Lotus sitting can slow down the blood flow in the legs and promote the blood flow in the trunk. Ensure adequate blood and oxygen supply and eliminate dizziness caused by excessive temperature. The action of lateral bending can eliminate the excess fat on the side waist.
The posture is simple. Sit on the lotus, put your arms at your sides, leave your left hand to the left, inhale, and slowly raise your right arm to your ear. Exhale, slowly bend your body to the left to your limit, keep breathing naturally, then slowly recover and repeat the other side.
What are the benefits of outdoor yoga?
Yoga can improve mental health.
If you insist on practicing yoga for a long time, it will be good for your mental health.
Yoga has been proved to help reduce anxiety and depression and improve your overall mental state. Yoga provides these benefits in several ways.
Practicing yoga requires strong attention to breathing and body, which means that unhealthy thinking patterns are stopping or reorienting in yoga. Therefore, missing and worrying is reassuring and comforting.
Because yoga movements and breathing can help us relax and evolve our thinking.
Help us relax and develop our thoughts.
Yoga can also help your mental state by regulating the stress response system or how you deal with mental and physical stress.
Yoga can lower your blood pressure, heart rate and improve your breathing when your body is affected by stress.
So if you always feel stressed and nervous, with the help of yoga, you can definitely finish it and reduce those unhealthy feelings.
2. Yoga can improve memory and attention.
Many studies show that if you insist on practicing yoga, your memory will be much better than that of people who don't exercise.
If you find that your memory is better, focus on yoga, because yoga can improve your memory and attention.
Practicing yoga through central yoga can improve concentration, which is an exercise of mental attention, and Drishti, let your eyes focus on one point.
Concentrate on practice and Drishti to eliminate external interference. You can better recall things at work and concentrate.
Yoga teaches us to be patient.
We live in such a world that if things don't happen soon or immediately, we will become depressed and discouraged. Yoga tells us that everything is constantly changing.
We may have been able to touch our toes last week, but today it feels impossible. We can experience amazing changes in our bodies in a short time, and only feel that we are making progress slowly.
In yoga and life, things rarely happen soon. Usually, you must be patient.
Yoga tells us that nothing is static, and there is no need to be depressed or aggravated, because things always change with time.