Body yoga 1, how to do tree posture

Feet together, start with a mountain posture, toes fully open and stretch, and use your front thigh muscles to drive the muscles near the knee joint. Straighten your spine, chest out and shoulders out.

Put your hands together in a prayer position, with your thumb close to your chest and your elbow bent close to your body. Then lift your left foot and stick it tightly on the inside of your right leg (help with your hand if necessary) to keep balance. You must keep your right leg upright and take five breaths.

2. Crescent shape

Starting from the posture of the tree, take a big step backward with your left foot, lift your heel, straighten your legs, bend your right leg and knees into a straight line, lift your arms up, put your hands together, press your shoulders and back, and keep breathing for 5 times.

3. Samurai shape

Starting from the crescent, put your left foot flat, turn your toes 30 degrees, straighten your legs and turn your hips 90 degrees. Keep the heel of your right foot in a straight line with the back of your left foot, keep your knees at 90 degrees, relax your hips, body and shoulders, center them, stretch your arms horizontally, shoulder height, and palm down. Stretch your fingertips as if to touch the wall. Focus on the middle finger of the right hand and keep breathing for 5 times.

Step 4: t-shape

Starting from the samurai posture, hands akimbo, upper body straight and lean forward, lift left foot to find balance, then upper body lean forward completely and lift left leg until the body is parallel to left leg. Extend your left leg completely from hip to toe. Keep your hips straight and your face facing the floor. Keep your arms straight at your sides, palms inward, and keep breathing for 5 times.

5. Half a moon

Starting from the T-shape, the fingertips of the right hand touch the ground (if you can't touch the ground, you can pad some books and things like that. ) and transfer the weight to the right hand and right leg.

Leave your left foot off the ground, turn your left shoulder, and keep your hips and left leg parallel to the ground. To keep balance, hold your head up and breathe five times. At the end, the torso and hips turn forward and return to the mountain posture.

6, single lotus

Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground.

What yoga moves can beautify the body 1? Touching meditation.

Function: Warm joints and muscles.

A. Stand with your feet together, with your toes forward and your knees slightly bent. The arms droop naturally and the palms are inward. Hold your chest and move your shoulders back and forth. Look straight ahead and take a deep breath for a minute.

B. Inhale, raise your arms and palms above your head. Exhale, bend forward, open your arms and touch your calves, feet or floor. Hold on 15 second. Inhale, lift your body up and raise your arms above your head; Exhale and return your arms to your sides. Repeat action b three times.

2. Warrior II

Function: strengthen and stretch legs, hips, abdomen and arms.

Feet apart, right foot pointing to one side, left foot forward, slightly inward hook. Keep your body forward. Exhale and bend your right knee. Inhale and raise your arms to your sides. Turn your head to the right and hold 15 to 30 seconds.

3. Warrior's Second Style and Side Corner Style

Function: strengthen and stretch legs, hips, abdomen and arms.

Starting from the second pose of the soldier, exhale, put the right forearm on the right thigh and raise the left arm above the head. Keep your head in the air for 15 to 30 seconds. Inhale and return to the second pose of the soldier. Exhale, change the left leg below, and repeat the warrior 2 and side angle pose on the left side.

Step 4: Tree shape

Function: improve balance ability; Strong feet, legs, hips and abdomen.

Stand with your feet together and your toes forward. The sole of the right foot is placed on the inner side of the thigh, calf or ankle of the left leg, and the toe of the right foot is gently placed on the floor. Put your hands together, put them on your chest, and then raise them straight up. Hold on 15 second.

When your arms are raised above your head, inhale and exhale evenly, and keep your palms closed (or put your hands on your chest). Hold on 15 to 30 seconds. Balance your right leg. Repeat.

5. Sphinx and Children's Style

Function: improve posture. Strengthen and stretch the curves of the back, chest and arms.

A. Sphinx: Lying on the yoga mat, legs together, elbows bent at both sides of the body, forearms forward, fingers forward. Inhale, palms down, forearms down, and hold your head up and chest out. Keep your neck straight and your elbows directly below your shoulders. Hold on 15 to 30 seconds. Exhale to relax and restore posture. Say it again.

B. children's posture: put your hands under your shoulders. Up, bend your knees, sit back with your heels, lower your chest to your thighs, and head forward toward the ground. Keep your arms stretched forward. Hold for 30 to 60 seconds.