In the burgeoning yoga craze, double yoga has gradually attracted attention. Compared with individual practice, double yoga pays more attention to sharing, communication and mutual assistance, which increases the interest of yoga and improves the spirit of love, friendship, trust and cooperation among practitioners. The following is a classic double yoga action tutorial, hoping to help everyone.

First, the double yoga posture-warrior II

Two people separate their legs, shoulder width, straight waist, hand in hand, inhale.

Exhale, lunge in opposite directions, straighten your arms and pull each other.

Heels exert force on each other, and keep this position for 3 breaths.

Inhale, reduce, and change in the opposite direction.

Efficacy: Strengthen back muscle strength, feel energy transfer and improve alertness.

Second, dual yoga postures-standing and stretching backwards.

Two people stand opposite each other, with their feet shoulder-width apart, holding each other's shoulders and inhaling.

Exhale, press your back forward, tilt your hips, lift your chin, focus on your waist and abdomen, and press your shoulders down.

Inhale, twist, exhale slowly, twist in the opposite direction, and recover after three breaths.

Efficacy: Stretch backward, stimulate sciatic nerve, and strongly stretch knee ligament.

Third, the double yoga posture-tree

The two men stood back to back, with their right heel in the left groin and their knees pointing to the outside of their bodies.

The right hands are locked behind their bodies.

Raise your left hand and cross your fingers.

Pay attention to breathing evenly and keep your body balanced.

Efficacy: it can strengthen the muscles of legs, knees, ankles and feet; Promote the stretching of spine and the balanced development of trunk, abdomen and back muscles.

Fourth, double yoga posture-stretching backwards

Two people face each other in a basic standing position.

The two raised their arms, inhaled, and pressed their palms together to support each other.

Exhale, slowly stretch your back into a backward posture, keep breathing for 5 times and repeat the action for 3 times.

Efficacy: Correct the problems of thoracic vertebrae and scapula.

Five, double yoga posture-stand forward.

They stood back to back with their feet shoulder-width apart.

The two shook hands from the crotch, inhaled, looked up and stretched back.

Exhale, chest out at the same time, and keep breathing for 20 seconds.

Inhale, two people recover at the same time, repeat 3 times.

Efficacy: Stretch the spine, strengthen the back and move the shoulders.

Six, double yoga posture-standing chest-expanding arm-pulling.

Back to back, they started with the mountain style.

Their heels touch, their toes are facing outward, and their hands are clenched.

Inhale at the same time, expand your shoulders, expand your chest and pull your arms.

Exhale and lean back.

Pay attention to the same breathing, switch positions and repeat the action.

Efficacy: Make people happy, stimulate shoulders and ribs, and treat hunchback.

Seven, double yoga posture-mutual back type

The two men stood back to back in a basic standing posture, with their feet shoulder-width apart and elbows crossed.

Inhale, stretch your back and exhale. One person squats slightly, so that the two people's backs are close, and the other person bends forward.

Pay attention to the other person's relaxation, switch places and repeat the action.

Efficacy: Promote the peripheral nervous system, strengthen the joints of limbs, and prevent backache.

Eight, double yoga posture-prone supine posture

One person lies on his stomach with his arms stretched forward, and the other person stands with his legs crossed.

Both hands hold each other and inhale, and the upper one will gradually cause the limit.

The top person leans back, pays attention to the waist, and breathes slowly for 5 times.

Two people exchange places to practice.

Efficacy: strengthen the muscle strength of waist, shoulders and abdomen, soften the body and strengthen mutual tacit communication.

Nine, double yoga posture-double plow

Two people were lying back to back.

Inhale and lift your legs 90 degrees.

Exhale, chin against sternum, feet down, toes on the ground.

Keep your hind legs straight and your back in line.

Center of gravity between shoulder and neck, breathe slowly.

Efficacy: relax shoulder and neck muscles, improve spine elasticity, let blood return to internal organs and massage thyroid gland.

Ten, double yoga posture-two wheels

Two people bend their knees and lie on their backs on the mat.

Bend your elbows and put your hands under your shoulders. When inhaling, support your body and relax your head naturally.

After breathing evenly, the center of gravity moves to the left leg, and the right leg is lifted perpendicular to the ground.

After 3-5 breaths, practice on the other side.

Finally, relax.

Efficacy: increase the flexibility of the body, strengthen the strength of legs and arms, and tap their own potential.

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