What kind of yoga shapes the fastest?
Crane posture
Squat down, thighs close to ankles, hands on knees, elbows on the outside of legs, then stand on tiptoe, lift your body, then put your hands flat on the ground, bend your body forward slowly, keep your posture, keep breathing for 3-6 times, lower your thighs, put your calves on the ground, make fists with both hands, relax yourself, and hold on for 6-6544.
Eagle style
Stand up straight, straighten your back, look ahead, relax, put your hands on your sides, straighten your back, put your legs together and breathe naturally. Then put the right thigh in front of the left thigh to make it close to the lower leg of the left calf, hook the upper part of the left ankle with the right toe, bend the right arm upward, put the left arm under the right arm, keep the posture for about 20 seconds, and then rest 10-20 seconds.
Tiger style
Kneel on the yoga mat, keep your back straight, put your legs together, put your hands on your thighs, then put your hands on the ground, put your fingertips forward, look forward, lift your hips, put your feet together, take a deep breath, stretch your left leg back and forth, maintain your posture, adjust your breathing, hold on to 1-3 breaths, bend your left knee, hold your chest out and abdomen, lower your head, lower your head, and repeat exercises with your left and right legs.
What is the shaping effect of yoga?
Yoga shaping is not a matter of one or two days, and it needs long-term practice to get the corresponding effect. If you want to get better results right after yoga, it's impossible. When practicing, fishing for two days and drying the net for three days are not good. In addition, it is also important to choose the right posture.
If you want to solve the problem of obesity in the back and abdomen and shape a charming figure, you can practice those thin waist yoga moves, such as salute, fish change, spinal twist, bucket, crocodile, swing, abdomen tuck and leg lift. If you want to have a proud bust, you can practice camel, continuous, hold a hero, turn your shoulders and so on. If you want to have slender legs, you can practice half locust, one leg touching the shoulder, pigeon, lower body shaking and so on.
Only by choosing the right posture and mastering the right practice methods can we get the effect of shaping. When practicing, we should pay attention to practicing according to the essentials of action as far as possible, pay attention to adjusting breathing and cooperate with meditation. Don't force yourself when you encounter too difficult movements. After practice, we should improve our diet, eat more fresh fruits and vegetables, eat more foods that are good for our health, and eat less foods with high calorie and fat content.
Yoga introductory posture
Posture 1: Pray.
Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax all over. Take a good breath.
Benefits: establish a state of concentration and tranquility and prepare for the exercises to be done.
Posture 2: Arms extended (arms up)
Exercise: Raise your upper arm above your head, with your arms shoulder width apart. Lift your head and upper body slightly back.
Breathe: inhale when your arms are raised.
Benefits: Stretch abdominal organs, thereby eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen the spinal nerve and open the lung lobes.
Posture 3: Forward flexion (hands touching feet)
Exercise: Bend forward until your hand or finger touches either side of your foot or the ground in front of your foot. Touch your leg with your forehead, but don't pull it. Keep your knees straight.
Breathing: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale as much as possible.
Benefits: It helps to eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improve digestion. Helps to eliminate constipation, make the spine soft and strengthen the spinal nerves.
Posture 4: Riding style
Exercise: Stretch your right leg back as far as possible. Bend your left leg at the same time, but keep it still. Keep your arms straight and stay in the original position. 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.
Breathing: Breathe in when the right leg is extended backwards.
Benefits: Massage abdominal organs and improve their activity function. Strengthen the muscles of both legs and achieve nerve balance.
Posture 5: Yamanashi
Practice: straighten your legs, put your feet together, lie prone, 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.
Breathing: straighten your legs and exhale when bending your torso.
Benefits: strengthen the nerves and muscles of the arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood.
How do novices practice yoga well
emphasize
When I learn yoga for the first time, I feel that every movement of yoga is difficult to do and I often want to give up. At this time, you need to have a persistent belief. You must be sure that yoga will bring you a lot of gains and you must not give up.
Yoga is best practiced on an empty stomach.
When people are full, the effect of practicing yoga is far less than that of practicing on an empty stomach. So it is necessary to practice on an empty stomach.
Peace of mind
To practice yoga, the first thing to do is to get rid of your distractions, forget all the thoughts in your mind and do yoga wholeheartedly. At this time, all your thoughts are suitable for yoga movements, not the outside world.
This requires meditation before doing yoga, preferably guided meditation.
Do what you can.
For yoga, no one dares to say that their movements are standard, and no one can accuse others of nonstandard movements. Different people do the same action because their body flexibility is different.
Know the limits of your body, don't force yourself to reach any point, just try your best to reach your limits. Over time, you will do better and better.