Yoga method of shaping perfect curve. A curvy figure is what many women dream of. In daily life, many people exercise for the curvy figure, but it is not so simple to shape the perfect figure. Let's share the yoga method of shaping the perfect curve.
The method of yoga to create a perfect curve 1 the method of yoga to create a perfect curve
Waist posture: curved twist
Stand, lift the left calf backward and bend, grab the left foot with your right hand, put your knees together, straighten your right arm, put your left hand on your right hip, twist it to the right when exhaling, feel the left waist stretch, and keep breathing for 6 to 10 times. Repeat in the opposite direction.
Coach's guidance: shape the waistline, reduce the excess fat in the waist and enhance the flexibility of the spine.
Beautiful buttock posture: locust style
Lie prone, hands down, arms close to your body, legs together, chin touching the ground. Inhale, lift your right leg straight up (or bend your leg when you are sleepy) to keep it stable, bend your left leg, and press your left heart against the front of your right knee or thigh to enhance the tension of your right hip. Put your consciousness on your hips and keep breathing for 8 to 10 times. Repeat in the opposite direction.
Coach's guidance: eliminate excess fat on the buttocks, prevent sagging on the buttocks, beautify the curve of the buttocks, and enhance the function of the waist and kidneys.
Leg posture: Leg posture
Bend your left leg, stretch your right leg backward, kneel on the mat, put your hands on both sides of your left foot, inhale and bend your right calf, grab your right foot with your left hand, exhale and stretch your right arm forward, keep your body stable and breathe naturally for 6 times. Relax your arm, put your right calf back on the mat, move your center of gravity back to your hips, sit up straight with your right foot, straighten your left leg forward and relax, exhale, and use your abdomen, chest and head to move closer to your left leg in turn to maintain natural breathing. Repeat in the opposite direction.
Yoga method of shaping perfect curve 2 How to exercise yoga to shape perfect figure
Fitness yoga posture
1, face down
Hands and feet flat on the floor, hands on shoulders: Nian's head, back and buttocks should be in a straight line, inhale and support the ground with both hands. Exhale, at the same time straighten your legs and lift your hips so that your body is in a triangle with the ground. The weight of your body should be evenly distributed on your hands and feet. Hold your hands on the ground, put your thighs back, raise your hips, keep your heels as close to the ground as possible, stretch your spine, keep this posture for 30 seconds, and pay attention to breathing.
2. Unilateral balance
Turn your body from the front to the right, inhale, lower your left hip and raise your right hip until your body is supported on the outside of your left hand and left foot (your body is in a straight line from head to toe and inclined to the ground). The right foot is stacked on the left foot, the legs are straight, the left shoulder is slightly forward, and the right arm is raised to be perpendicular to the body (so that the body crosses). Don't move the abdomen and pelvis; Hold 15 second. (Meditate, bend your left leg so that your knees touch the ground) Turn down, put your left hand on the ground and return to the first pose.
Repeat the unilateral balancing action in the opposite direction, and then return to the first formula again to prepare for the next action.
3. Support type
From the first style, straighten your legs and arms, lower your hips until your head, hips and legs form a straight line (a full support action), stand on tiptoe slightly, lean up a little, take a deep breath and hold for 10 second.
4. crank arm support
Start with the support, bend your arms and lower your body (keep your body straight). At this point, put your elbows tightly at your sides until your elbows are as 90 degrees as possible from your arms. Look forward, expand your chest, shoulder blades down, breathe evenly, and keep this posture 15 seconds. Straighten your arm and keep it supported 10 second. Then lift your hips and do the first pose.
5. Semi-ship type
Starting from the first style, stretch your legs forward so that they can sit cross-legged, then lie back and spread your legs. Bend your knees to your chest, put your hands behind your thighs, keep your spine parallel to the ground, and then straighten your legs 15 seconds. Lift your body slightly, open your arms to your feet, and hold for 5 seconds while breathing evenly. Repeat this action 1 to 3 times.
6, cicada style
Starting from the above formula, lie down and turn over, lie flat on the ground, straighten your legs, put your arms on your sides, palm down, forehead down, tighten your hips and fix them on the ground by your hipbones. Shrink the scapula, hold your head up and chest up, make it off the ground, and stretch your arms back; Lift your legs off the ground at the same time. At the highest point, you will be balanced by your abdomen and hip bones (the ends of your body stretch each other). Put it down slowly, then lift your hips back to the first position.
Tips:
Repeat the following actions in sequence at least three times a week before you start practicing yoga. Do the same number of times. When one side is finished, change to the other side, and each position should be done smoothly.
Breathe 2-3 times per movement in the first week. Keep it for 30 seconds for the first time and gradually increase it to 2 minutes after four weeks. Pay attention to breathing when doing movements: when inhaling, the abdomen slowly bulges and unfolds the ribs. When exhaling, let the abdomen deflate slowly, return to the natural state, breathe through the nose, not the mouth. Lie flat, arms at your sides, a few feet away from your body, palms up, end the action, legs relaxed, slightly apart. Pay attention to breathing slowly and steadily. When you move from one position to another, keep your balance and don't hold your breath. Exhale when you change your movements, and breathe in and take a deep breath when you stay relaxed.