Dear Jia people, it is the weekend again. Are you excited about yoga today?

Recently, a sister paper left a message backstage saying that she felt that many parts of her body were exhausted. What if the posture is not in place? Today Xiaoqi will introduce two tricks to you. Keep practicing and you will see the effect ~ ~

It's customary before practice. What will happen to your body after you keep practicing?

The first move: flat support

1, strengthen core muscle groups and improve sports ability.

Plate support mainly exercises core muscles, including transverse abdominis, oblique abdominis, rectus abdominis and gluteus.

By doing flat support, you can strengthen these muscles. When these muscles are strengthened, you will find that your athletic ability has been improved.

Strengthening the transverse abdominis allows you to lift more weight.

Strengthening rectus abdominis can make you jump higher.

Strengthening the abdominal oblique muscles can improve your ability to stabilize lateral bending and twisting.

Strengthening hip muscles can make your back stronger and your figure more symmetrical.

2. Reduce the risk of back and spine injuries.

Doing flat support can strengthen and consolidate your muscles and ensure that there is not too much pressure on your spine and back.

According to the American Sports Association, flat support can not only reduce back pain, but also provide strong support for your back, especially the upper back.

3. Improve the basal metabolic rate of the body.

Compared with other waist and abdomen exercises, flat support exercises can consume more calories. Such as sit-ups, sit-ups.

4. Improve your body posture

Plate support exercises will improve your core muscles, which can greatly improve your standing posture and your ability to stabilize your body.

5. You will become more flexible.

Flat support mainly exercises core muscles, but when you insist on doing this often, you will become more flexible. Because it will extend this advantage to other parts of the body, such as legs, hips, shoulders, back and so on. We must know that our bodies are a whole.

Step 6 adjust your mental state

When you take flat support exercise as a part of your life, it can calm you down and relieve your anxiety and depression.

Of course, only if you do it right. If it is the wrong posture, it is "tirelessly destroying people" ~ ~ Let me introduce the correct support posture again:

In addition to the standard elbow and palm support, those who have extra strength can continue to practice tricks!

Or something like that.

The second trick: sitting cross-legged in yoga.

If you practice cross-legged every day and stick to it, it will bring you the following benefits:

1. Yoga sitting cross-legged exercises not only the bones and muscles, but also all the meridians and stiff crotch, thus making the blood circulation smoother.

2, cross-legged, can exercise your waist and leg strength, relieve sciatica caused by sedentary and long-term accumulated low back pain, and help prevent the occurrence of spinal diseases.

3. When you cross your legs when your work pressure is too high and your brain fails, the blood circulation in your legs can promote blood supply to your brain. After you finish your work, your thoughts will be clear immediately, and you will be able to return to yourself outside your chart and worry about your work in a few minutes!

4, cross-legged exercises can also open the blood vessels in the legs, improve women's irregular menstruation, relieve dysmenorrhea and too little menstrual flow, you know, menstruation is well regulated, and endocrine problems will be solved!

Therefore, legs are good for women! Know the benefits of yoga sitting cross-legged, move ~ ~

0 1

simple schizophrenia

Sit on the ground, straighten your legs forward, bend your right calf and put it under your left thigh.

Bend the left calf and put the left foot under the right thigh; You can put your hands on your knees.

The head, neck and trunk are all in a straight line.

02

Semi-lotus style

Sit on the ground, straighten your legs forward, and try to touch the ground on both sides of your body with your hands.

Bend the left calf upward so that the bottom of the left pedal is pressed against the inner side of the right thigh, close to the groin.

Bend the right calf, put the right foot under the left thigh, and keep the head, neck and trunk in a straight line.

03

Lotus style

Sit on the ground with your legs straight forward and your hands at your sides.

Bend your right leg, put your right foot on the left thigh, as close as possible to the root of the left thigh, and make your right heel close to the navel.

Bend your left leg and put it on your right thigh, with your heel close to your navel and your sole facing up.

04

Perfect style

Sit on the ground with your legs together and stretch forward at the same time.

Bend the left calf, grasp the left foot with both hands, and press the heel of the left foot tightly on the perineum.

Then bend your right calf and put your right foot on your left ankle.

Place the heel of the right foot close to the pubic bone, and place the sole of the right foot between the thigh and calf of the left leg.

Ok, that's all for today ~ ~ Have a nice weekend and love you ~ ~

Namaste ~

Daily yoga, your guide to yoga life