July 24, 20 19? Wednesday? very good

High temperature yoga is also called Bikram yoga. It heats the external environment (38-42), stimulates the nerve and muscle system in the body through its own twisting and stretching, promotes the internal circulation of the body, and achieves the effect of sweating and detoxification.

In high temperature yoga practice, * * * has 26 fixed poses. Practitioners should practice in the order of poses every time, step by step ~ each pose stays for about 3-5 minutes (the author counts 10 abdominal breathing in practice), and the total duration should be controlled at about 70 minutes.

Asana 1: Stand and take a deep breath.

Stand on the mountain and adjust your breath.

Cross your fingers and hold your chin.

Take a deep breath, raise your head and stretch the front of your neck.

Exhale slowly, lower your head and stretch your back neck.

Slowly return to the correct position and stand in the mountain.

Asana 2: Standing for half a month (the wind blows the tree)

Stand on the mountain and adjust your breath.

Take a deep breath, raise your hand and fold.

When exhaling, the body slowly leans to the right and feels the stretching of the left waist.

(The eyes look up obliquely through the left arm, and the left shoulder is slightly backward)

Stay 10 breaths, slowly straighten out and do exercises on the other side.

/kloc-After 0/0 breaths, slowly straighten up and stand in Yamagata.

Pay attention to this pose: don't kick your hips, put your feet on the ground and put your navel forward.

Asana 3: Clumsy (the illusion of standing on tiptoe)

On the basis of the mountain posture, the legs are slightly separated and are the same width as the pelvis.

Inhale deeply, spread your chest and stretch your upper body.

As you exhale, kneel down so that your thighs are parallel to the ground, your heels are up, and your hands are raised horizontally in front.

After staying 10 breaths, slowly return to Yamagata.

Pay attention to this pose: don't collapse.

Asana 4: Bird Pill.

On the basis of standing on the mountain, the right hand is on the top and the left hand is on the bottom. The left elbow holds the right elbow, and the palms are opposite.

After controlling the balance, shift the center of gravity to the left leg, overlap the right leg from the front, and hook the instep of the right foot to the left calf.

Squat down slowly and keep 10 breaths.

Go back to the right, and after finishing the reverse side, go back to the Yamagata.

Pay attention to this pose: the chest is slightly forward, the hips are backward, the elbows are up, the hips are forward, and the coccyx is rolled inward.

Asana 5: Stand with your head touching your knees.

On the basis of standing in the mountains, shift the center of gravity to the left foot.

Bend your right knee and grasp the arch with both hands.

Stand up straight slowly and stretch your right leg so that it is parallel to the ground.

Keep your left knee, arms and upper body straight and take 10 breaths.

Go back to the right, and after finishing the reverse side, go back to the Yamagata.

Attention should be paid to this pose: during the practice, the arm holds the calf and the abdomen leans against the thigh to avoid hunchback; If you have difficulty, you can bend your knees slightly.

Asana 6: Dance Style

Stand on the mountain and shift your weight to your left foot.

Bend your right knee, grab the back of your right foot with your right hand, and extend your left hand forward.

At the same time, the right foot extends to the back of the body and the back of the leg is fully stretched.

Stay 10 breaths, return to the right side and do the opposite side.

When you are finished, go back to Yamagata.

Pay attention to this pose: knees should be facing down and hips should not be turned over.

Asana 7: Warrior 3

Stand like a mountain, with your hands folded up and attached to your ears.

Turn your center of gravity to your left foot, lift your right leg and lean forward.

Align the right leg, body and arm.

After staying 10 breaths, return to the right side and do the opposite side.

When you are finished, go back to Yamagata.

Asana 8: Standing with legs extended (double angle D)

Stand like a mountain, with one leg apart.

Hands akimbo, upper body bent slowly, legs motionless.

Keep your hands away from your waist, grab your big toes with your fingers, keep your head down, touch your forehead, and keep your legs stretched.

After stopping for 10 breaths, hold your hips with your hands, bend over, and return to Yamagata.

Asana 9: Lateral extension

Stand like a mountain, with one leg apart and hands raised horizontally.

Bend your right knee slowly, put your right hand on the outside of your right foot, and naturally extend your left hand obliquely to the right.

After staying 10 breaths, return to the right side and do the opposite side.

When you are finished, go back to Yamagata.

Attention should be paid to this pose: the eyes look up obliquely through the upper arm, and the stretched shoulders above are slightly backward, opening the chest.

Asana 10: Stand with your legs apart and your head touching your knees (reinforced triangle)

Stand like a mountain, with one leg apart.

Upper body turns left, left palm turns left, and right palm slightly buckles.

Inhale, stretch

When exhaling, the upper body leans down, the head touches the left calf or knee, and the hands touch the floor in front of the left palm.

Stretch the back of your leg.

After staying 10 breaths, return to the right side and do the opposite side.

When you are finished, go back to Yamagata.

Pay attention to this pose: keep your hips straight

Asana 1 1: tree.

In the mountain posture, the center of gravity shifts to the left foot, the right knee bends, and the right palm steps on the inner side of the left thigh.

After keeping balance, put your hands together and keep your body upright.

After staying 10 breaths, return to the right side and do the opposite side.

When you are finished, go back to Yamagata.

Posture 12: toe posture

Stand on the mountain and turn your center of gravity to your left foot.

Bend your right knee, place your right ankle at the root of your left thigh and touch the ground with your hands.

Bend your knees, put your hips on your heels, stand up your heels, and cross your hands on your chest.

After staying 10 breaths, return to the right side and do the opposite side.

Then step on the ground with your feet and sit on the mat.

Spines fall back to the ground one by one, lying flat ~ into the next pose.

Pose 13: Lying corpse.

In this pose, the body is completely relaxed.

Pose 14: wind-driven type (single-leg locking type)

Lie flat on the yoga mat, bend your right knee and keep your left side straight.

Inhale, lift your upper body off the ground and touch your knees with the tip of your nose or chin.

Natural abdominal breathing, after stopping for 10 breaths, return to the right side and do the opposite side.

Pay attention to this pose: abdominal force, back roll up, head touch knee.

Asana 15: Sit with legs forward (back extended).

Sit on the yoga mat with crutches, inhale ~ raise your hands and stretch your sides.

Exhale, lean forward and down, grab your big toe with both hands, stretch your back and stretch your spine.

Pay attention to this pose: when squatting, the abdomen is close to the root of the thigh.

Pose: cobra pose.

Lie prone on the yoga mat with your feet together and your feet on your back.

Close your chin and let your forehead touch the ground.

Put your hands on your chest and adjust your breathing.

Inhale ~ chin up, head up and back.

The upper body slowly leaves the ground, the navel and abdomen land, and the eyes look forward.

Natural abdominal breathing, stay 10 breaths and then bend down.

Pay attention to this pose: don't shrug your shoulders.

Asana 17: grasshopper type (one-legged grasshopper type)

Lie prone on the yoga mat with your feet together, your feet on your back and your chin on the ground.

Put your hands straight at your sides, palms down, and put them at the root of your thighs.

Inhale ~ lift your right leg

After stopping 10 abdominal breathing, return to the right side and do the opposite side.

Pay attention to this pose: press your hips to the ground and straighten your instep.

Asana 18: full locust type

Put your feet together on the yoga mat, feet behind your back, hands behind your back.

Inhale ~ lift your hands and feet up at the same time, hold your head up and hold your chest high.

Natural abdominal breathing, stay 10 breaths and then bend down.

Pay attention to this pose: head forward and spine forward.

Asana 19: bow.

Lie prone on the yoga mat with your feet on your back and your chin on the ground.

Bend your legs and grab your ankles with both hands.

Inhale ~ Lift your hands and feet upward, exert strength on your back muscles, and try to raise your chest.

Natural abdominal breathing, after stopping for 10 breaths, untie your hands and feet and lean down.

Pay attention to this pose: only the abdomen can be attached to the ground, and the eyes can look straight ahead.

Asana 20: Lying Hero Style

King Kong knelt on the yoga mat, his feet slightly apart and hip-width apart.

Touch your feet and let your hips sit on the soles of your feet.

As you breathe, bend your elbows and lie back slowly, leaving your back tribe on the yoga mat.

After abdominal breathing 10, bend your elbow again as a support and go back to King Kong and kneel down.

Asana 2 1: Half Tortoise (Dabai)

King Kong knelt on the yoga mat.

Inhale, raise your hand and stretch.

Exhale and lean forward and down against the ground.

After abdominal breathing 10, return to King Kong and kneel down.

Pay attention to this pose: keep your hips sitting on your heels.

Asana 22: Camel pose

King Kong knelt on the yoga mat, his feet slightly apart and hip-width apart.

The thighs and torso are in a straight line, at right angles to the ground.

Inhale ~ lean up and stretch your spine.

Exhale ~ start from the upper back and bend back.

Put your right hand on your right foot and your left hand on your left foot.

After abdominal breathing 10, slowly return to King Kong and kneel down.

Pay attention to this pose: tighten your thighs, hips and abdomen and keep your chest forward and upward.

Asana 23: Rabbit pose

King Kong knelt on the yoga mat to adjust his breathing.

Put your hands next to your ankles, palms up.

Inhale, bend forward slowly and touch the ground with your forehead.

Exhale, hook your toes, hold your heels with both hands, and straighten your hips.

Push your back forward until your arms are straight.

After abdominal breathing 10, slowly return to King Kong and kneel down.

Pay attention to this pose: the forehead is close to the knee.

Asana 24: Sitting with one leg bent and back extended.

Adjust King Kong's kneeling posture to rattan and sit on the yoga mat.

Bend your right foot and step on the inside of your left foot.

Inhale ~ Put your hands up and stretch your spine.

Exhale ~ lean forward and down, grab the sole of your left foot with both hands and stretch your back.

After stopping 10 abdominal breathing, return to the right side and do the opposite side.

Pay attention to this pose: when squatting, the abdomen is close to the root of the thigh.

Asana 25: matsyendrasana

Sitting on a yoga mat with crutches

The left foot bends inward and the right foot steps on the outside of the left knee.

Inhale ~ raise your left hand and stretch your left waist.

As you exhale, your left elbow is close to your right knee, your body is twisted backwards, and your right hand is naturally placed behind your hip.

After abdominal breathing 10 times, switch to the other side.

Go back to King Kong and kneel down.

Asana 26: King Kong kneeling

Adjust your breathing and adopt the method of abdominal breathing.

Relax internal organs and promote internal circulation.

Inner joy and peace

From my personal practice and class experience ~

There are 26 fixed postures in high-temperature yoga, of which the front 12 is standing posture, which requires high physical strength. The last 65,438+03 postures are supine, prone and kneeling. Abdominal breathing is better for the whole high temperature exercise. It can not only exercise the deep muscles of the body through abdominal breathing, but also expel the turbid gas in the body through breathing at high temperature, so as to achieve the effect of cleaning and strengthening the body.

Before King Kong kneels down and enters the rest room, the coach can turn off the high-temperature facilities and slightly open the window to let the natural wind flow into the room. On the one hand, let students adapt to the natural temperature and prepare for class; On the other hand, after a hearty experience, students' physical and mental feelings are more sensitive, and they can tap their own potential happiness, which is conducive to yoga practice.

I am a yoga enthusiast and have a yoga instructor certificate.

"Yoga" is only the integration and induction of knowledge, which is convenient for individuals to practice and share more beneficial yoga styles.

The materials are all from Baidu and personal experience.

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