In order to create a balanced yoga practice, balance is a vital feeling for each of us, and practicing yoga sutras often helps to improve our balance. So what kind of movements can create balance? If you want to know, then keep reading ~

Create a balanced yoga practice with one-legged swan balance.

Function: improve concentration and strengthen leg balance. Posture: Stand with your hands folded behind your back and slowly raise your right leg as far back as possible. Keep your posture and breathe 6 ~ 8 times. Switch sides. Say it again.

Torsion magic chair type

Function: Strengthen and balance the functions of legs and spine. Posture: stand, inhale, and cross your hands over your head; Exhale, bend your knees, twist your body to the right, touch the ground with your left finger, and extend your right arm upward. Hold the posture and take a deep breath for 6 ~ 8 times, and repeat on the other side.

Stand, split and bend forward

Function: Strengthen the sense of body balance. Posture: Stand well, bend forward, support the ground with both hands, lift and extend your right leg as far as possible, and keep your head close to your left leg. If possible, hold your left leg with your left hand. Keep your posture and breathe 6 ~ 8 times. Switch sides. Say it again.

Dance style

Function: Strengthen joints and sense of balance in all parts of the body. Posture: Stand, grab your right foot with your right hand, lift your right leg backward, and stretch it upward as far as possible. Then grab your right foot with both hands and take a deep breath for 6 ~ 8 times, and repeat on the other side.

Cat stretch variant

Function: strengthen joints and increase body balance. Posture: kneel down, land on all fours, lift your left leg backward, grab your left foot with your right hand, and take a deep breath for 6 ~ 8 times. Switch sides. Say it again.

Side plate type

Function: strengthen the function of shoulders and wrists, and enhance the balance ability of the body. Posture: kneel down, touch the ground on all fours, then straighten your legs, slowly lift your right arm upward, and keep your body on the same plane. Keep your posture and breathe 6 ~ 8 times. Switch sides and repeat.

The basic movement of yoga is 1, and the wind blows the trees.

Action essentials: stand up straight, put your feet together, put your left hand on the back of the chair, and put your right hand over your head and stick it to your ear. The inspiratory spine extends upward, and the expiratory upper body bends from the waist, inclines to the left, and bends to the maximum. Imagine yourself as a tree swaying in the wind. Hold 10-20 seconds, and repeat the action in the opposite direction.

Efficacy: Enlarge chest, relax shoulder joint, improve posture, enhance flexibility, improve balance, eliminate excess fat in waist and abdomen, and strengthen ankle.

2, cow face

Action essentials: stand or sit in a chair, keep your back upright, raise your right arm over your head, bend your right elbow, and put your right hand between your shoulder blades as much as possible. Put down the left arm, bend the left elbow, and retract the left forearm to the back until the right finger can be locked with the left finger. Breathe normally, hold your posture for 5-20 seconds, and then repeat in the opposite direction. It's simple, but it's hard to do!

Efficacy: Stretch arm joints, treat arthritis, enhance lung function, and improve human posture and balance. Reduce the excess fat on the back of the big arm, especially the big arm, so that the chest can be developed. Eliminate back pain, shoulder stiffness, cervical spondylosis and other diseases.

3. Fish style

Action essentials: sit in a chair, bend your hands backwards and hold the back of the chair. Keep your body upright, stretch your shoulders backwards, open your abdomen, exhale and lean back, lean your chest forward as far as possible, relax your head and lean back on the chair, keep your eyes on the ceiling or close your eyes, and keep this posture 10 second.

Efficacy: Eliminate congestion caused by long-term forward bending of the body, promote blood circulation in the lungs and heart, stimulate hormone organs near the neck, and promote hormone secretion around the neck.

4. Triangle stretching type

Action essentials: spread your feet to 2-3 times your shoulders, spread your arms at your sides, parallel to the ground, palms down, exhale, and slowly bend over to the right. The right hand can be placed on the right calf or ankle, the left arm is extended upward, the arms are kept in a straight line, and the eyes look up at the left hand. Adjust the interest rate 15-20 times and repeat the action in the opposite direction.

Efficacy: eliminate waist fat, strengthen hip muscles, regulate mood, stimulate the whole body nervous system, stretch and massage abdominal organs, improve digestive system, coordinate thigh muscles, eliminate stiffness, and strengthen spine, hips and ankles.

5. Double angle type

Action essentials: Before standing up in the chair, separate your feet with two shoulder widths, buckle your hands behind your back, inhale and stretch your spine upward, exhale and bend your upper body forward as far as possible from your waist, and stretch your arms forward and downward until your hands are placed on the chair, your legs are straight, and you can feel the intense stretching of your leg ligaments and the stretching of your spine, and your neck is relaxed. Hanging down naturally. Breathe normally and hold for 20 seconds. When you get up, look up first and slowly return to the basic standing position.

Efficacy: Stretch calf muscles, ligaments, thighs and arm muscles, nourish and strengthen upper back and shoulder muscles, promote digestive function, eliminate flatulence and gastrointestinal discomfort, nourish the brain with blood flowing back, make the face rosy and shiny, exercise the neck and eliminate neck discomfort.

6. Right angle type

Action essentials: stand on the floor, put your feet together, inhale and lift your arms above your head, exhale and bend forward. Hands can be placed on the windowsill or table until the back, arms and thighs are at right angles. Hold 15-20 seconds. Inhale and go back the same way.

Efficacy: correct hunchback, spinal curvature and drooping shoulders; Eliminate neck, shoulder and back tension and strengthen shoulder strength; Stretch leg muscles, strengthen lower limb strength, stretch waist curve and slim waist.

7. Simple shooter style

Action essentials: Sit in a chair, put your legs together, straighten your left leg forward, put your right hand on the chair, straighten your left hand, grab your left toe, push your heel forward, and look forward. Thought is an extension of the body. Breathe normally, hold 15-20 seconds, change feet and repeat.

Efficacy: It can strengthen the hip joint, strengthen the arm strength, relieve the muscle tension in the neck and back, and strengthen the function of abdominal organs. Slim waist, prevent barrel waist, massage internal organs and enhance liver and kidney function.

8. Go to the dog.

Action essentials: stand in front of the window sill or table, hold your hands on the window sill, inhale and stretch your spine upward, exhale and open your chest, push your hips and pubic bone upward, tighten your legs, visually stretch your upper body, neck and spine as much as possible, breathe normally, and keep your posture 10-20 seconds, then lift your hips first, and move your feet forward and slowly retract.

Efficacy: eliminate the stiffness of back, legs and shoulders. Regulate blood circulation in pelvic region, enlarge chest, stretch and strengthen lung, and enhance immunity.