1. Tree type

Beautify the leg curve and repair the injured pelvis. Action points: straighten your right knee, lift your left foot to the inside of your right knee, cross your hands on your chest, stagger your thumbs, and slowly lift it to the sky. Hold on for 40 seconds. Skilled people can raise their left foot below the lower abdomen and put their knees down outward. When the posture is correct, there will be tension in the inner thigh. Change your right leg after you finish.

2.？ half moon

Correct a bent leg. Exercise helps the whole body to form beautiful muscles, and exercise to the left can also * * * heart function. Prevent constipation and promote digestion. Action points: raise your hands to the sky and hold hands with each other. Put your arm close to your ear. With the strength of the back waist as the support, tilt the upper body backward by about 45 degrees. Inhale deeply, exhale and push your hips to the left for 30 seconds. Take another deep breath and push your hips to the right when you exhale, and hold for 30 seconds.

3.？ Chair style

Conducive to the elimination of hip, shoulder and thigh fat. Action points: The feet are slightly extended to accommodate two fists, and the soles of the feet should be kept straight before and after. Stretch your arms forward and push your back while inhaling. In this state, while exhaling, sit down, keep your knees at 90 degrees, and don't press your shoulders too hard. Just relax。 The neck and shoulders feel stretched and the toes are tilted. Hold on for 30 seconds. The center of gravity of the body is in the heel, and the hips and knees cannot droop. Tighten your abdomen when you are tired, but the distance between your knees must not be reduced. You must keep a straight posture.

4.？ Camel style

* * * Abdominal viscera, exercise the whole spine and shape a beautiful chest shape. Action points: kneel down, open your knees to about 15 cm, and press your instep completely to the ground at this distance. Put your hands on your hips first, so that you can start from your abdomen and slowly lean back. Then put your hand on your fist and your weight on your pelvis. Hold on for 25 seconds

5.？ Rabbit style

It can provide enough oxygen to the brain and fully activate brain cells. It will clear the mind and improve facial muscle sagging. Promote lymphatic detoxification. Action points: Hold the heel tightly with both hands, keep your chest and waist straight, and push your arms and shoulders back. The chin is close to the neck, the navel looks down, and the forehead is attached to the knee. The body is round. Hold on for 30 seconds. People who insist on focusing on the upper body and cannot put their foreheads on their knees. Put your forehead on the ground in front of your knees.

6.？ Cat style

Contraction of the lower abdomen, shaping a beautiful waist curve, but also internal organs, to prevent constipation. Increasing the elasticity of the spine is very beneficial to eliminate hip fatigue.

Action points: open your knees and hands, shoulder width apart, support the ground with your hands, press your waist down as far as possible, and raise your hips. The lower back will feel tight. Breathe in this state and inhale when pressing down. Exhale when lifting. Both pressing and lifting actions should be completed completely. Do it three times.

7.？ cobra pose

It is very effective for patients with low back pain to correct the forward bending of shoulders and back and beautify the curves of legs and hips.

Action points: Lie on your back, from heel to hip and abdomen, press hard, and put your hands slightly lower on your chest. Open your fingers, put your arms close to your sides, improve your upper body by using your waist and abdomen muscles, gradually straighten your arms, lift your upper body, and look at the front 45 degrees. Tighten your hips. Put your legs together and press your heels hard. Hold on for 25 seconds, don't push your shoulders up, don't bend your back, try to press your shoulders down and push your chest forward.

8.？ Pozitia Copirui

Relax the back tension caused by cobra action. Adjust the strength of the whole body flexibly to the maximum extent. Action points: Kneel and sit, bend your upper body and stick your forehead to the ground. Put your hands at your sides, palms up. Relax for 40 seconds.

9.？ Tightening pelvic type

It is very helpful for people and children with asymmetric legs and abduction of hips, and can shape tight hips and improve leg bending. Action points: Put the left leg below, bend the right leg above, and align the knees. Hold the middle part of your foot tightly with both hands and take a deep breath. While exhaling, bend over, keep your hands and arms at 90 degrees, and try to put your chin between your knees. Hold on for 30 seconds. Don't leave the ground on both sides of your hips. Focus on your pelvis. When finished, change direction and continue.

skill

Key points in the exercise

How to practice steady yoga breathing?

Sit on your knees and put your hands gently on your knees. Start breathing. The abdomen should be expanded to the maximum when inhaling, and the abdomen and back should be tightened to the maximum when exhaling. Ziyi inhales and exhales through her mouth, and breathing must be completely exhaled. Stand up and breathe 50 times. This can provide more oxygen to the brain, make the brain more awake, maintain the health of the lungs and help the intestinal function. After each group of movements, you should slowly recover and adjust your breathing three times before you can move on to the next movement. When there is movement change in the same posture, you should also pay attention to movement and breathing.

How to rest during yoga?

Lie on your back, put your hands on your sides, palms up, heels together, close your eyes and rest. Feel the warm air enter the body through the palm of your hand and breathe repeatedly until the body relaxes. This effectively relieves the muscle pressure caused by a series of previous actions.

Yoga knowledge literacy

Yoga can be practiced at any time of the day as long as an empty stomach is guaranteed. In the eyes of real yogis, 4-6 am is the best time to practice yoga, because at this time, everything around is quiet, the atmosphere is purest, the gastrointestinal activities basically stop, the brain is inactive, and it is easy to enter the deep practice state of yoga.

Common misunderstandings

Myth 1: Only people 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.

Myth 2: Yoga is a weight loss exercise.

The ultimate goal of yoga practice is to obtain physical health, mental health and instinctive development. The role of yoga also includes regulating endocrine, treating and assisting diseases, and relieving fatigue and stress.

Myth 3: Yoga is a female sport.

The original practitioners (or inventors) of yoga are all men, and many actions of yoga can confirm this. Besides, the famous yoga masters today are almost all men.

Myth 4: The harder the action, the better.

Generally speaking, practicing yoga should be based on the premise that the body can bear it. If you feel pain during the exercise, you should immediately reset and rest.