What makes yoga different from other sports is that it will gradually affect something in your heart and make you more optimistic about positive energy. So practicing yoga will bring a state of lightness of body and mind.
Therefore, practicing yoga can not only lose weight, but also make the overall temperament of the body more optimistic and positive. Study! !
1. Ride laterally.
Riding a horse, the 4th and 9th yoga poses in the classic Japanese worship, can effectively stretch leg muscles, strengthen leg ligaments, beautify the leg shape, move the hip joint and nourish the urogenital system!
A. Starting from the mountain stance, step forward with your left foot, bend forward with your body, bend your knees with your left foot, and get ready for flying.
B Inhale, raise your head, stretch your spine, and be careful that your left knee does not exceed the toe of your left foot, so as not to hurt the meniscus.
C. Inhale and stand up, put your right hand on the inside of your left leg, keep your calf vertical to the ground, and the thigh muscles are pronated and sunk.
D Exhale, sink your hip, put your hips at the center of gravity, open your chest, stretch your neck upward, look obliquely upward, and relax your shoulders.
E. Stretch your right hand upward for 30 seconds and practice on the other side!
Note: If the knee joint discomfort stops immediately, adjust the center of gravity between the legs, and check whether the heel and toe are in a straight line, and whether the buttocks are kept on the same plane, not one after the other.
2. Side plate type
Side panels can strengthen the strength of arms, abdomen and legs, stretch and strengthen wrists, stretch the back of legs and improve the sense of balance.
A. The side plate is deepened into a complete version. On the basis of the side plate, the upper leg is raised and perpendicular to the floor.
B. Entry mode: exhale, bend your thighs and knees, grasp your big toe with your index finger, middle finger and thumb, and straighten your legs to the ceiling when inhaling.
C. Hold 15 to 30 seconds, and then go back to the side plate to change sides.
Taboos and precautions: People with severe wrist, elbow or shoulder injuries should avoid this pose.
3. Eight-body throwing variant
A. Enter the yoga kneeling position, breathe naturally, and touch the ground with knees, chest and chin.
B.put your hands behind your back. Bend your knees and keep your feet straight.
C. The final posture is: hips, arms, hips, elbows and calves leave the ground. Support your body with knees, lower bars and chest.
Note: Don't stick your elbows to the ground during the whole process, and keep your hips up.