What are the simple yoga moves? It is the dream of all women to pursue the perfection of figure and have a pair of beautiful legs. So more and more people choose yoga to exercise themselves, but there are so many movements in yoga, which are the most effective and simple? Let's look at the simple movements of yoga.

Simple yoga moves 1 1, face-lifting lion style

Step 1: Sit with your hips on your heels, your hands on your thighs, your back straight and your eyes looking straight ahead.

Step 2: inhale, lean forward, support the ground with your knees and hands as the center of gravity, and straighten your calves and raise them close to your hips. Hold your head up and chest out at the same time, and look straight ahead.

Step 3: Open your mouth wide, stick out your tongue, open your eyes wide, and make a "ah-ah" sound similar to the roar of a lion. Hold 10 second.

Efficacy: Restore the muscle elasticity of face and neck, and reduce facial fat and wrinkles.

2. Bulldog style

Step 1: Stand with your feet about two shoulders apart, with your hands hanging to your sides naturally, straighten your spine, do two movements of raising your head and lowering your head, and relax your neck.

Step 2: Inhale, straighten your arms up in a straight line with your body and stretch your spine as much as possible.

Step 3: Exhale, take the waist as the axis, lean forward, let your palms support the ground, and put your head between your arms.

Step 4: Continue to bend down, straighten your legs until your head hits the ground, and keep your posture for 30 seconds.

Step 5: Exhale, slowly put down your arms, take back your upper body, gather your feet in the middle bit by bit, resume mountain standing, and massage your legs to rest.

Efficacy: promote facial blood circulation, reduce facial toxins, effectively relieve facial edema and tighten facial skin; It can also stretch leg muscles and beautify leg lines.

Step 3: Telescopic

Step 1: press your index finger above your eyebrows and put your thumb on your cheekbones. The posture of hands is like a telescope.

Step 2: Keep your hands telescope-shaped, and then narrow your eyes into a thin line by imitating the distance. Pay attention to using only the strength of orbicularis oculi muscle.

Step 3: Keep your hand posture and open your eyes instantly. Be careful not to wrinkle your forehead. You can practice in front of the mirror.

Efficacy: eliminate eyelid droop, avoid eye atrophy or wrinkles and swelling around the eyes.

4, thin-necked turtle style

Step 1: Sit with your knees bent, your legs slightly wider than your shoulders, your arms protruding from the inside of your legs, your elbows about the inside of your knees, and your palms touching the ground.

Step 2: Lean forward slightly, keep breathing evenly, and stretch your arms back.

Step 3: Touch your fingertips on your back, keep your upper body leaning forward, and lift your chin upward, so that the back neck is squeezed, and keep this posture 15 seconds.

Step 4: Keep your hands in the same posture, lean down as far as possible, put your forehead on the ground, and stretch your back neck.

Efficacy: Squeeze and stretch the neck, increase the flexibility of the neck joints and beautify the neck lines.

5. Fish style

The first step: take the lotus sitting position, put your hands on your sides naturally, and look straight ahead.

Step 2: Inhale, bend your elbows to support the ground, slowly lower your upper body backwards, and let your knees lie flat on the ground.

Step 3: Exhale, raise your neck and chest, arch your back, let your head and hips support the ground, grab your big toe with both hands, enhance the curvature of your back, breathe evenly, and keep this posture for 30 seconds.

Step 4: Exhale, the back of the head, neck and back slide back to the ground in turn, straighten your legs and relax.

Efficacy: Stretch neck, eliminate neck fatigue, exercise neck muscles and beautify neck lines.

Shoubei

1, cradle type

Step 1: Lie on your stomach with your legs together. Put your arms at your sides naturally, palms up, and chin pointing to the ground.

Step 2: Exhale, bend your knees, grab your right ankle with your right hand, grab your left ankle with your left hand, and take two deep breaths.

Step 3: Put your legs away, keep your chest off the ground, keep your head as high as possible, and keep this posture 15 seconds.

Efficacy: Enhance the elasticity of the spine, tighten the muscles around the spine, and make the back lines more beautiful.

2. Snake King Style

Step 1: Lie prone, legs straight and close together, arms straight, palms up, and chin close to the ground.

Step 2: Inhale, bend your elbows below your chest, then straighten your arms, lift your upper body off the ground with the strength of your arms, and slowly tilt your head back.

Step 3: Exhale, bend your legs so that your calves are as close as possible to the back of your thighs, and your upper body continues to stretch backwards, with your fingertips touching the ground, your head leaning back, and your toes facing your head, and keep your posture for 20 seconds.

Efficacy: Correct the deformation of cervical vertebra and spine, make the lower back muscles more elastic and the back lines more slender.

3. Backward expansion

Step 1: Take a kneeling position, with your hips on your heels, your fingers crossed behind your back, and your arms straight.

Step 2: inhale, tilt your head backwards, touch the ground with your hands as much as possible, and keep your posture for 5 seconds.

Step 3: Exhale, lean forward, make your forehead touch the ground, straighten your arms in a reflexive state, and keep your posture for 5 seconds.

Step 4: Inhale, put down your arms, slowly straighten your upper body, and return to your kneeling position to rest.

Efficacy: Promote back blood circulation and burn back fat.

4, the thin-armed vulture variety

Step 1: Sit on your knees with your hips on your heels and your hands on your sides naturally.

Step 2: Bend your arms and cross them, with your right arm above and your left arm below. Your hands and elbows overlap and cross, and your hands are almost closed.

Step 3: Inhale, lean your head back as far as possible, and at the same time stretch your arms back, keep moving for 30 seconds, inhale slowly, and shake your arms to rest.

Efficacy: Eliminate upper arm fat, make it firm, and make arm lines more beautiful.

5, fixed shoulder type

Step 1: Sit on your knees, keep your back straight, put your hands on your sides naturally, and breathe evenly.

Step 2: Cross your hands and fingers, buckle the back of your head, stretch your arms backward, push your chest forward, and keep your posture 10 second.

Step 3: Pull your right hand to the left with your left hand so that your right elbow is up, and your left upper arm is parallel to the ground as much as possible, and keep your posture 15 second.

Step 4: Use the same square fara's right hand, make the left elbow up, keep the posture 15 seconds, release your hands and shake your arms.

Efficacy: Stretch ligaments, strengthen arm muscles and build slender arms.

Yoga simple action 2 stovepipe yoga

First, sit cross-legged.

Sitting posture, hips on the ground, legs bent, feet completely on the ground, arms behind your back, palms on the ground, back slightly tilted, left foot lifted off the ground, placed on the right knee, left leg as straight as possible, left knee as low as possible, and then repeated on the other side. Do it 30 times on each side and finish it in three groups.

Second, sit forward.

Sitting posture: the right leg is straight on the floor, the left leg is bent, the sole of the left foot is close to the inside of the right thigh, the back is straight, the body leans forward slightly, the right hand is firmly on the outside of the right calf, the left hand is firmly on the left foot, and the right leg is straight. 10 seconds later, you can repeat with your left leg. Do 30 times on each leg and finish in three groups.

Third, the warrior style.

Standing posture, take a big step forward with your right foot, bend your knees, put your left leg behind, keep your left calf close to the ground, and straighten your thigh. At the same time, press your hips down, keep your back straight, put your hands on your right knee, open your shoulders backwards, and keep your eyes on the front for 10 second. Do it 30 times on each side and finish it in three groups.

Fourth, supine one-legged lift

Lie on your back, land on your back, bend your left leg to support the ground, lift your right leg straight off the ground, hold your right leg with your hands and raise it as high as possible. 10 seconds later, you can switch to the other side and repeat. Do it 30 times on each side and finish it in three groups.