Simple Yoga Breast Enhancement Action Teaching ① Lotus Style
Posture: Squat down, spread your legs as far as possible, inhale, lift your center of gravity, raise your arms, lift your heels off the ground, exhale, put down your arms, gently put your thumb and forefinger on your knees, tuck in your abdomen, and look straight ahead.
Efficacy: improve concentration, stimulate pelvic blood circulation and exercise pelvic floor muscles.
② Prayer mode
Posture: Stand with your feet parallel, first put away your right foot and press your heel against the perineum. When inhaling, put your arms together. When exhaling, put your palms on your chest and look down at your fingertips. Relax your shoulders, breathe naturally and stay focused. Then exhale and practice on the other side.
Efficacy: Nourish and strengthen leg muscles and enhance attention.
③ Posterior spine type
Posture: Stand with your feet parallel, shoulder-width apart, and put your hands at your sides naturally. When inhaling, the spine is raised, when exhaling, the pelvis is gently pushed forward, the body is slowly bent back, the head is naturally drooping, and the back of the leg is supported by both hands. Breathe naturally, then inhale and stand again.
Efficacy: Soften and strengthen the spine, make the spinal nerves get extra nourishment, expand the chest, and correct bad posture such as drooping shoulders.
Office yoga 1 action, sit forward.
This action, like hip pulling, is aimed at the submarine wheel, which helps to release the power of the hip. This is the most comfortable movement, with the chest and stomach gently resting on the thighs, the neck and neck can be completely relaxed, and the spine can also be completely relaxed.
① Starting from Yamagata, the upper body slowly bends forward.
(2) Place your chest and abdomen gently on your thighs, and hang your hands in a ring in front of your calves. You can imagine yourself as a doll, with its limbs hanging down flexibly.
③ If the chest and abdomen can't touch the thigh when leaning forward, you can put a pillow on the thigh. Keep breathing for 6- 10 times.
2, quite corpse type
This movement is not suitable for a small office crowd, because it needs a wider position to stretch, but it does not affect the consistency of the whole yoga movement. The corpse posture is generally the last movement of the whole set of yoga, aiming at relaxing muscles and quickly rejuvenating the body from practice. This set of office yoga doesn't require much muscle, and holding a corpse will add icing on the cake.
① Lie flat on the ground in front of the chair, bend your knees, put your feet on the chair, and keep your thighs perpendicular to the ground.
(2) Hands flat on the ground, palms up.
Inhale through your nose, then open your mouth and exhale two or three times, and then return to normal breathing.
④ Keep posture 1-3 minutes, and pay attention to breathing.
15 Minutes Easy Weight Loss and Body Building Yoga Steps 1
1. Stand, with your hands hanging naturally to your side, your legs slightly apart, your big toes slightly touching, your abdomen tucked in, your back straight, and your eyes looking forward.
2. Then open your shoulders downward and backward, bend your elbows on your chest, and retract your chin slightly.
Second step
1, stand, legs together, upper body straight, hands hanging naturally at your sides, eyes looking forward.
2. Then the upper body slowly leans forward, while the left leg is raised and straightened backwards, so that the upper body and the left leg are in a straight line as far as possible, keeping the body balanced, insisting on this posture for five natural breaths, returning to the starting position, and changing legs to do the same action.
Third step
1. Lie on your stomach, with your legs as wide as your hips and straight, with your toes on the ground, your hands bent on your chest and your back straight.
2. Then lift your body off the ground with your hands and your legs off the ground. At this time your upper body and legs are in a straight line. At the same time, tighten the abdomen, keep this posture for 5 breaths, slowly return to the original position and relax.
Fourth step
1. Stand with your legs shoulder-width apart, your upper body straight, your hands hanging down to your sides naturally, and your eyes looking forward.