The champion yoga master teaches three simple movements. Yoga is a sport that many friends like to do now. Yoga can exercise and maintain physical and mental health. So how much do you know about yoga? Let's learn three simple moves taught by the champion yoga master.

The champion yoga master personally taught three simple moves 1 hero first style.

1, starting from 【 Stand with legs open 】, hands akimbo, legs open, feet parallel, fingertips pointing forward. Turn your right foot 90 degrees, align the center of your knee with the second or third toe, turn your left foot 45 degrees, straighten your legs, keep your hip neutral and not inclined, and extend your spine and sides up and down.

2. Inhale, hold your arms high above your head in parallel, and sink your shoulder blades with your chest wide to avoid the tension of levator scapulae and pectoralis minor caused by shrugging or pinching your shoulders.

Exhale, fix your feet, twist your body 90 degrees clockwise, contract your abdomen to make your spine extend along the central axis of your body, bend your right knee at a right angle, make your right calf perpendicular to the ground, and keep your knee right above your ankle. Start your right hip flexor and left hip extensor, lengthen your left leg and heel down.

Straighten shoulders and pelvis to prevent overstretching of thoracic vertebrae or lumbar lordosis. The chest is directly above the hip, and the head, chest and pelvis are in the same vertical plane.

3. If it does not cause neck discomfort, look up at your hands, but avoid turning around and overlapping your neck. Stay, breathe naturally, and when you leave the action, perform the above steps in reverse until you return to 【 Stand with your legs open 】, then change sides to practice and stay for a long time. profit

Relieve muscle tension of shoulder, hip and spine.

Enlarge the chest, optimize the breathing quality, and eliminate wastes and toxins in the body.

Strengthen ankles, knees and shoulders, and beautify the lines behind hips and legs.

Improve kidney, liver, digestion and circulation functions.

taboo

People with high blood pressure, heart disease, knee injury and diarrhea are not suitable for this sport.

main points

Note that in lunge, the muscles of hips and legs must be properly started to avoid overloading the knees.

During the heroic series of postures and lunges, many people, especially female students with good spinal flexibility, tend to lean forward, causing excessive pressure on the lumbar spine. Practitioners should contract the core to keep the spine in a healthy position.

Hero 2

It can stretch hip joint and inner thigh, improve circulation of lower limbs, strengthen muscles of hip and leg, activate abdominal and pelvic organs, and strengthen the functions of digestive and reproductive systems.

1, stand with legs open, hands akimbo, legs open, feet parallel, fingertips pointing forward. Hands akimbo, inhale, raise your arms horizontally to shoulder height and parallel to the floor, shoulder blades sink, cervical vertebrae extend, and chest is wide, but avoid overstretching of thoracic vertebrae or lumbar lordosis, properly start core muscles to keep pelvis neutral, and give your body weight evenly to your legs.

Stand firm on your left leg, palm down on your left hand, turn your right foot 90 degrees, align the center of your knee with the second or third toe, keep your hips neutral and not inclined, and extend your spine and sides.

Step 2 exhale. The right knee is bent at a right angle, the right calf is perpendicular to the ground, and the knee is directly above the ankle. Start the legs and hips, reduce the weight of the front legs and knees, and stabilize the rear legs. The left leg is straight and the outer edge of the sole is pressed down. Look at your right hand, stop and take a deep breath.

When unlocking, inhale, straighten your right leg and return to the initial action; Then repeat the same exercise on different sides. After the end, resume standing posture, legs straight, big toes, heels and knees together, and feet firmly on the ground. Put your weight evenly on your legs and relax.

profit

There are all the advantages of "hero first style"

Enhance cardiopulmonary function, digestive system and metabolism.

Maintenance of pelvis, uterus, prostate and reproductive system; Relieve physical pain, menopausal discomfort and hernia.

Prevention of disc herniation

If pregnant women practice correctly and regularly, it will help them give birth smoothly.

taboo

People with high blood pressure, heart disease, knee injury and diarrhea are not suitable for this sport.

main points

Relax the muscles of the face, shoulders and neck and breathe easily and regularly.

Hero sitting posture twist

This action is literally translated as "side hero", that is, the hero sits and twists. This basic sitting posture gently massages the spine and softens its surrounding tissues, which is very suitable for warm-up.

1. The right knee is bent backward, the heel is close to the right hip, and the sole of the foot is upward. Make the right thigh and calf stick together, and don't press the knee joint. Then bend your left knee in the same way, sit your hips on the floor in the middle of your ankles, without pressing your ankles, and tie your ischium. The spine extends upward, the pelvis is neutral, and the chest is wide but the ribs are prevented from protruding. (If you can't keep your spine elongated, or your knees and back are uncomfortable, you can pad your hips with yoga bricks. )

2, inhale, lengthen the spine, the pelvis is neutral, and the hips are sitting upright; Exhale, twist the spine and body to the right, bring the left hand to the outside of the right knee, and touch the ground with the fingertip of the right hand behind the hip. Keep the ischium firmly tied, the pelvis not skewed, the shoulders relaxed at the same level, gently turn the neck clockwise and look to the right and rear. Keep moving, breathe naturally, then return to the hero sitting position, and then change sides; Put your left hand behind your hips and your right hand outside your left knee. Finally exhale and return to a spirited sitting position.

profit

Improve thigh muscle stiffness, varicose veins and knee arthritis.

Relieve gastrointestinal discomfort such as abdominal distension and stomachache, and strengthen digestive system.

Massage, soft spine and back

taboo

Knee and ankle injuries are not suitable.

The champion yoga master personally taught three simple movements: yoga abdominal movement 1: lower body shaking.

Action: Lie on your back, put your fingers under your head, put your elbows open and stick to the ground, inhale, bend your legs close to your chest, exhale, slowly swing your legs to the left, inhale, return your legs to the center, exhale, and slowly swing them to the right. Repeat it several times.

Function: Massage back and shoulders, promote blood circulation, strengthen thigh and abdominal organs, tighten abdomen and slim waist.

Yoga's "Abdominal Beauty Action II": Half Boat Style

Action: Sit up straight with your legs and hands at your sides. Breathe, lean back slightly, straighten your legs up, try to achieve the same height, control your body with the strength of your abdominal muscles, straighten your arms forward, breathe normally, and try to keep this posture for a long time.

Function: Strengthen the legs, abdomen and back, and also strengthen the nervous system, spleen, liver and gallbladder.

Yoga III's graceful abdominal movement: pedaling a bicycle.

Action: Lie on your back, lift your legs and pedal your bike. 1, push forward 12 times, 2, push backward 12 times, 3, push forward with legs together 12 times, 4, push backward with legs together 12 times.

Function: strengthen thighs and knees, promote blood circulation, massage abdominal organs and strengthen abdominal muscles.

Although these three basic yoga movements can achieve the effect of abdominal beauty, yoga, like other sports, is important to persist, so the effect of abdominal beauty will be reflected.