Yoga is the most popular fitness exercise in recent years, which has the functions of shaping and concentration. Yoga requires a certain degree of flexibility. What if there is no elasticity? And then what? Here is how I organize yoga and practice flexibility for you.

Methods of practicing flexibility in beginners' yoga

Softness is a common misunderstanding in yoga practice. Not being soft enough is a psychological obstacle for many people who have not set foot on yoga. Because all the yoga postures they see are to show their soft bodies, they think that a soft body is a necessary prerequisite for practicing yoga, and God doomed their bodies to be inferior.

1, simple warm-up exercise

1. 1. Simply move your hands, feet, wrists, neck, knees and waist.

1.2, jogging and walking: focus on exercising knees and ankles.

1.3. Do some simple gymnastics: the training intensity of simple gymnastics is not strong, and there is not much sense of rhythm, but it can carry out all-round joint activities.

1.4, do some simple dance movements: dance movements can not only warm up, but also strengthen the practice of basic skills.

2, body flexibility exercises

Body softening exercises are mainly waist pressing and leg press. However, adult dance training suggests that there must be a teacher's guidance at the beginning of the exercise, because every movement in flexibility practice is very important, and it is easy to strain the ligament and hurt the body if you are not careful.

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2. 1.2, compression leg: When the waist bends to one side of the body, the lumbar and coccygeal vertebrae should stand upright, and the body bends at the upper lumbar and lower thoracic vertebrae. Remind everyone: Don't be eager for quick success and instant benefit when practicing leg press, but press down slowly according to your personal feelings.

2. 1.3, press the hind leg: the shoulder joint and hip joint should be on the same plane, the waist should be straight, the back leg must be straight, and then press it back slowly.

2.2. Lower fork: Reminder: The principle of the lower fork is similar to that of leg press, but the effect of the lower fork will be better for improving the softness of the body.

2.2. 1, transverse splitting: Before transverse splitting, we can practice leapfrog to relax our bodies.

2.2.2. Vertical split: Pay special attention to the fact that the hind legs must be straight when splitting vertically.

Yoga teaches you to increase flexibility.

1, head spacing

Lower your head to your chest, then lean back and stop for a while until your neck feels a little sore. If you put your hands behind your head and pull forward hard, the effect will be better.

Step 2 bend your head

Push your head to one side. When you feel a little sore, stop for a while, then bend to the other side and stop for a while.

3, head around the circle

Head along the front, right, back, left, and then along the front, left, back, right, hard and slowly around the ring. In practice, you can often hear the noise from the cervical vertebra. This action helps to strengthen the neck muscles.

Step 4 stir your shoulders

The shoulder is an important part connecting the head, but there are not many opportunities for shoulder activities. There are three kinds of shrugging activities: one is repeated with one shoulder high and the other shoulder low. Second, two shoulders stirred up at the same time. Third, the shoulders rotate around the neck one by one, forward and backward.

Step 5 turn sideways

Sit and turn your upper body slowly to the left or right in turn.

6. Stretch the front leg muscles

Sit down, straighten your calves and lift them forward, straighten your feet, pause for a moment, put them down and lift them again. If possible, you can also leave your hips and stretch your whole body as much as possible, pause for a moment, and then stretch after reduction.

Basic movements of yoga for beginners

1, bend forward * * * touch your feet * * *

First, bend forward until your hand or finger touches either side of your foot or the ground in front of your foot. Next, touch your legs with your forehead, but be careful not to strain them. Keep your knees straight. Exhale when you lean forward, close your abdomen to the last position, and exhale to the maximum. Forward flexion helps to eliminate or prevent stomach or abdominal diseases, reduce excess abdominal fat and improve digestion. It also helps to eliminate constipation, make the spine soft and strengthen the spinal nerves.

2. Mountain style

Asana, as a basic yoga movement, needs to straighten your legs, put your feet together, lie prone forward, raise your hips in the air and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position. Straighten your legs and bend your torso while exhaling. This helps to strengthen the nerves and muscles of the arms and legs from the left.

3. Prayer style

The specific way is to stand up straight, put your feet together and put your hands together on your chest. At the same time, relax and breathe evenly. This action can achieve a state of concentration and tranquility, and prepare for the next action.

4. Eight-body throwing style

Eight-body throw is one of the simple yoga exercises to lose weight. Lower your body to the ground so that only your feet and toes, knees, chest, hands and chin touch the ground in the final position of this posture. Hips and abdomen should be slightly lifted off the ground. When breathing, hold your breath after exhaling. It can strengthen the muscles of thighs and arms, achieve the purpose of slimming and develop the chest.

5. Riding style

Stretch your right leg backwards and bend your left leg at the same time, but keep your left foot still. Keep your arms straight and stay in place. At the end of the action, the body weight should be supported by hands, left foot, right knee and right toe. The last posture, head back, back arched, eyes up. Inhale when the right leg is extended backwards. This action can * * * abdominal organs, improve their activity function, strengthen the muscles of both legs, and obtain nerve balance.