How does yoga thin the waist?
It will make you look like a man from behind, which will not only affect your overall temperament, but also prevent you from enjoying the fun of showing off your body in summer. If you don't want to be called "squatting", do waist-thin yoga from now on.
1, locust style
Lie on the ground, legs straight, face down, hands crossed behind your back, waist strength, lift hands and feet, head and waist, and tighten hips and thighs. Support your body with your pelvis and abdomen, keep moving 10 seconds, then relax and repeat the exercise 10 times.
2. Cat stretching
Kneel on the ground, support your hands straight, relax your waist, and keep your knees shoulder-width apart. Keep your head up and your waist down. Inhale, arch your waist upward, lower your head, and keep your chin as close to your collarbone as possible. Hold your breath for three times and make a 10 round trip. Then sit down with your hips on your heels, your hands straight forward, your waist and head on the ground, and your back relaxed.
3. Half-moon style
Stand with your legs straight and your waist straight. Raise your hands from your sides and cross your head. Hands straight, pay attention to chest and abdomen. Inhale deeply, slowly bend your upper body and hands to the left, and turn your head to the right. Exhale, return to standing, and repeat the exercise on the other side for 10 times.
4. Half Lotus
Sit up straight, straighten your legs forward, bend your left leg on your right thigh, and put your feet up. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body right, put your right arm back, and hold your left waist with your right hand. Inhale, then exhale, at the same time, turn your head and upper body as far as possible to the right, keep breathing naturally for 20 seconds, and switch to the other side.
5, triangle rotation type
Stand with your feet naturally apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction. Efficacy: Enhance the extensibility of spine, relieve nerve depression and enhance digestive function.
6. Fish style
Lie flat with your legs straight and close together. Inhale, arch your back, lift your torso off the ground, put your chest on it, raise your head and gently press your head to the ground. Keep your arms straight and crossed, and lift your feet off the ground at the same time. Efficacy: relax hip joint and stimulate endocrine gland secretion; To get rid of abdominal diseases, constipation should be done after drinking three glasses of water; Regulate thyroid gland and pituitary gland, and promote the normal development of the body; Correct hunchback, irregular menstruation, hemorrhoids and eliminate tension.
7. Side angle extension type
Stand with your feet open for 90 cm and inhale. Stretch your hands to your sides and exhale. Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face up, left arm to the front of your head, upper arm to your temple. Hold for 30 ~ 60 seconds, breathe smoothly, inhale and get up, and repeat on the other side. Efficacy: supply and nourish the spine and spinal nerves, and increase the blood supply to the back and spinal nerves by twisting posture. It can also relieve arthritis pain and sciatica; Strengthen the nourishment of ankles, calves, knees and thighs; Reduce waist fat.
Matters needing attention in practicing yoga
1, adjust breathing
Yoga classes usually begin with breathing exercises and end with slow, deep breaths. When you don't know what to do, focus on exhaling and inhaling, which is the best way to stay calm and help yoga posture.
2. Baby style is a good partner for beginners.
In yoga class, the teacher may make everyone have different degrees of movements, so when some movements are really impossible, don't panic, you can try to make a more relaxed baby posture. When breathing is not smooth, you can also try to do the baby pose to adjust your breathing.
3. Take a bath at least 15 minutes after practicing yoga.
4. When doing handstand posture, it is not suitable for patients with high blood pressure and low blood pressure, those with head injuries, those with dizziness and heart failure, and menstrual women to avoid head congestion and danger.
5. Don't worry that your bones and muscles are hard and you can't bear the torture of various postures. In fact, as long as you follow the teacher's practice procedure and cooperate with the breathing and stretching skills guided by the teacher, let nature take its course and take it slowly.
5, practicing yoga should be as simple and loose as possible. It is best to practice barefoot and take off your watch, belt or other accessories.
6. It is very important to keep the air circulating during practice for pranayama practice.
7. The mat should be supportive. It is not good to be too soft or too hard. Don't let your feet slip.
The benefits of practicing yoga
1, flexibility
The first impression of yoga is to enhance flexibility, which is an important part of good health.
Yoga can help us relax our muscles. If your muscles are too stiff, it will increase the pressure on your joints.
2. Muscles and postures
Exercising muscles can not only make people have a better figure, but also prevent arthritis and back pain. The balance between strength and flexibility can be achieved through yoga practice.
Your head is like a bowling ball. It's big, round and heavy. If you move a few inches forward, the muscles in your shoulders, neck and back will be tense. After a long time, it will not only lead to muscle fatigue, but also cause bone and joint inflammation in the neck and back spine.
3, joints and spine
Your desire to exercise, they are like sponges. Only when you squeeze them will they absorb new nutrients.
Yoga can stretch and twist by practicing some movements, which can help us promote the movement of joints and spine.
4. Bones
Many studies have shown that weight-bearing exercise can increase bone strength and prevent osteoporosis. Many movements in yoga require you to support your weight.
For example, the upper dog type and the lower dog type strengthen the arm bones that are most prone to osteoporosis.
5, blood circulation and lymphatic system
Yoga can promote blood and lymphatic circulation. When twisting the body, venous blood is squeezed out from various organs; When relaxing, fresh arterial blood flows back to the organs.
Inverted posture promotes the blood return of lower limbs to the heart. When you contract and stretch your muscles and move your organs to pose in various yoga postures, lymphatic circulation is also promoted, which can improve people's immunity, resist inflammation and remove the garbage produced by cells.
6. Heart and blood pressure
Yoga can lower your heart rate at rest, increase your endurance and increase your maximum oxygen carrying capacity during exercise. A study published in the famous magazine "The Lancet" showed that after three months of persistent exercise in Savasana posture, the systolic blood pressure decreased by an average of 26 and the diastolic blood pressure decreased by an average of 15.
7. Cortisol
Yoga can lower cortisol levels in the body. Under normal circumstances, adrenal glands secrete cortisol to cope with emergencies and temporarily improve immune function. However, maintaining a high level of cortisol for a long time will affect memory and may lead to permanent degeneration of the brain.
In addition, excessive cortisol is considered to be related to depression, osteoporosis, hypertension and insulin resistance.
8. Emotion
Studies have shown that practicing yoga for a long time can resist depression, make people feel happier and improve their immunity.