Elegant Chinese style burns more fat.
It is a very good way to lose weight, which can be effectively realized, help everyone achieve it in the process, and also achieve the goal of burning fat quickly to lose weight. What I want to introduce to you below is that Yin combines the thoughts of China Taoism to achieve the effect of body and mind integration. Let's take a look at how to practice it.
Noun explanation: Yin yoga
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 thinks that most people's legs are only used for walking, running or muscle training, and they are not stretched enough, so they should be stretched more. 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.
Develop treatment standards
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.
Couple yoga has increased interest and
Back-to-back flexion
This action can effectively help the back and help the spine. Remember to slow down when you do the action, and don't pull down your chin too hard, otherwise it will easily cause damage to the cervical spine.
Step 1
They sat on the bed back to back, with their legs shoulder-width apart, their feet hooked, their hands hanging at their sides, their jaws open, their fingers together, and their fingertips touching the ground gently. Hold your head high, straighten your back, and feel your spine stretch upward. Two people's hips are close together. Note that the upper body and legs are at 90 degrees.
Second step
Keep your hips and back bones close together, bend your upper body forward slowly until you reach the limit position, stop and keep breathing for 3-5 times. Pay attention to keep the distance between the chin and the neck about a small ball during flexion to avoid excessive strain on the cervical spine.
Rib extension type
This action can effectively stretch the lateral line of the body and promote digestion.
Step 1
Two people sit in a straight line, about two jaws apart. Legs outward, outer legs straight, instep straight; The inner leg bends the knee and the heel sticks to the root of the thigh. Between them, the arms are straight and the fingertips are on the ground; The outer arm extends upward, the elbow is slightly bent and the palm is forward.
Second step
Slowly raise your hands above your head and pull each other's hands outward. At this time, the force between the hands is opposite, and I feel that my side is stretched.
Back posture
By interlocking four fingers, two hands are pulled with opposite force at the same time, so that the two hands are at the fingertips of two people.
Torsion of sitting posture
Through the distortion of the body, it can effectively affect the muscles between the back and waist, which is conducive to shaping beautiful body lines.
Step 1
Sit with your legs back to back, with your legs shoulder width apart, your feet hooked, your back straight, your head held high, your hands folded, your elbows bent, and your hands clenched.
Second step
Slowly twist the upper body from left to right, paying attention to the back bones and keeping the hips from leaving the ground. At the same time, twisting is rhythmic breathing, don't hold your breath.
5 kinds of plastics are suitable for you.
Single lotus exercise
Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV, which can help move many ligaments and keep them.
A. 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.
B. After slowly recovering your left leg, put your hands on your knees and ankles.
C. Change the right leg, and gently press the right leg according to the left leg movement.
D, repeating the above actions for three to five times; Pay attention to leg press every time, and don't be too violent.
Semi-tillage against the wall
"Plowing" can be called a posture of staying young forever in yoga. We can make use of the walls and wardrobes at home and turn some parts of our bodies upside down properly every day, which can make our legs more beautiful.
A.put your hips close to the wall.
B.lean your leg against the wall.
C. naturally relax the upper body and lie on the ground for a period of time.
claviform
This posture can make the sleeping body wake up quickly, and the whole body is filled with sufficient and fresh oxygen. Long-term persistence can keep the abdomen flat.
A put your arms on both sides of your head, with your fingers crossed and your palms inward.
B. Take a deep breath, stretch your body in two directions as much as possible, and keep your muscles tight for a second or two.
C. Exhale and relax. Repeat two or three times.
Lizard style
This posture can wake up the spine, promote the blood circulation of the spine and nerves, and make all parts of the body start quickly.
After doing the stick pose, lie prone.
A. Support the mattress with your arms so that your hips are up and your legs are kept at about 90 degrees.
B. The chest and chin touch the ground, and the arms are straight forward. Take a few natural breaths.
C. then put your hips back on your heels and have a rest.
back of a chair
It can increase the elasticity of the spine, nourish the nervous system, improve blood circulation, promote digestion and help eliminate excess fat in the abdomen.
A. Hold the chair back with both hands and keep your legs together and straight.
B. Inhale, raise your head, and contract your back muscles, so that your back collapses as much as possible. Breathe naturally and hold for a few seconds.
C. Exhale, bow your head, arch your back upward, and tighten your abdominal muscles. Breathe naturally and hold for a few seconds.
D. repeat five or six times.
Tip: It can help you shape your body and contribute to your health. After watching the above yoga moves, do you want to try? What are you waiting for? Practice with us!
Yin yoga