Seven measures to relieve muscle fatigue of mountaineers-Key points of yoga stretching inspection! The duration of the course is 30 minutes. It is recommended to equip with yoga mats, yoga bricks and yoga ropes. Any time is the best time to practice. All the movements are really stretching the spine. Precautions for abdominal exertion. If every movement is kept or bent, you can stretch the thigh muscles, strengthen the back muscles and increase the flexibility of the spine to an acceptable level.
1 cats and cows breathe. This action can be used as a warm-up posture. When the upper back bends forward, you feel that you are slowly stretching from the coccyx, lumbar vertebrae, thoracic vertebrae, cervical vertebrae and spine to avoid injuries caused by rapid movements. Step 1: Put your knees together, put your hands on your knees, hold your chest out and straighten your spine. Step 2: kneel on all fours, exhale, lean forward, straighten your hands and support for a long time. Step 3: Inhale and raise your head. From the coccyx to the lumbar vertebrae, thoracic vertebrae and cervical vertebrae, the spine slowly extends upward, staying for 10 breaths and slowly returning to the starting position.
2 Extension of the front side of the thigh When performing this action, the knees should not exceed the toes. If you feel that the front side of the thigh is too tight, you can stay for 2-3 breaths and exert slight pressure on the abdomen until the muscles and ligaments are fully stretched. Step 1: Inhale, bend your right foot slowly, straighten your left foot backwards, land your left knee and feet, and gently put your hands on both sides of the yoga brick to make your body stable and not shake. Step 2: Inhale the upper body, stretch the spine upward, and stay for 10 breaths. If possible, slowly bend the upper body slightly backwards. Tips for back bending: Tighten the abdomen, find the strength of the upper back, and push the chest forward to avoid pressing the lumbar spine, otherwise it is very easy to get hurt.
3 When stretching the back of the thigh for this action, it is recommended that beginners use bricks as an aid, because the lumbar spine needs to be pulled slowly, not for a while, and when the upper back leans forward (don't arch the back), it will not be uncomfortable. You can take off the bricks and do it directly on the yoga mat. Step 65438 +0: Bend the right foot, with the heel of the right foot close to the body and the sole of the foot close to the inner side of the left thigh. Keep your left leg straight and your toes up. Step 2: The yoga rope bypasses the left foot board, grab both ends of the rope with both hands, inhale and abdomen, and extend the spine upward to deepen the stretching feeling of the hind legs, and stay for 10 breaths and change sides.
4 Stretch the inner thigh When doing this action, the body surface should be on the same plane as the inner thigh. When twisting, the direction of the cervical vertebra should keep the same straight line and direction with the body. Step 1: The feet are in the shape of Zhang Kaicheng, the right foot is bent, the heel is close to the body, the sole is close to the inner side of the left thigh, the left leg is straight, and the toes are facing up to prepare. Step 2: The yoga rope bypasses the right foot board, the right hand grasps both ends of the rope, and the body slowly rotates to the left, then the left hand bypasses the waist and back, and stays for 10 breaths. Slowly return to the starting position and change sides.
5 sitting posture twisting this action can strengthen the back muscles, improve the flexibility of the spine, and also stretch the outside of the thigh. Step 1: Bend the right leg, with the right hand on the left knee and the left hand on the yoga brick. Step 2: wrap your left knee with your right hand, and the left knee is close to your abdomen. Inhale, turn left on your upper body, breathe for 10 times, slowly return to the starting position and change sides.
6 arm back extension This action can extend the arm back, shoulder back and back extension. ? Please lengthen your spine when you do this. If the body is excessively relaxed, the weight will press on the spine, making it easier to get hurt. Steps: Inhale, lengthen the spine, bend the right hand, put the left hand on the right arm, and press the left arm with the right hand. Stay for 10 second and change sides.
7 Stretching the inside of the arm can completely open the serratus anterior muscle. When the serratus anterior muscle is pulled apart, you will feel that your chest and back are completely pulled apart. Step 1: find a wall, stick the palm of your right hand directly on the wall and fix it, turn your head right, turn your feet left, turn your body, and stay for 10 second. Step 2: Stick the palm of your left hand straight on the wall and fix it. Turn your head to the left, your feet to the right, and turn your body around. Stay 10 second.
Product supply/? Agoy comes from Agoy in London, England, and was founded in 2000. The founder is Howard Napper, a talented model of London fashion show, and he himself is a photographer. Now he is not only the creative director of agoy, but also teaches yoga in London. Agoy is written in reverse from yoga. From the choice of materials, aesthetic design style, to recycling, requirements for functional quality, respect and protection of the environment, every detail has a story that agoy wants to tell. Related products agoy earth yoga mat agoy treasure yoga brick agoy non-slip yoga rope Taiwan Province agent //JaJaJam venue provided /PaceFitness?
Lydia's teaching license: International Yoga Alliance E-Ryt 500 (registration number: 173992) International Yoga Alliance YACEP (registration number: 173992) Universal Yoga 300-hour Yoga Alliance Ryt 500 Australian KNoff Yoga School: Basic Certificate of Teaching 2 1 2 hours Australian Knoff Yoga School: Intermediate Certificate of Teaching 165 Hours Experience Taipei * * * Yoga Club (June 2005 to present Yuan Da Jin Kang Yoga Club (Yuan Da Jin Kang Yoga Club) 2065438-March 2007) Rita Yoga Classroom (2005-2009) Tokyo Club (2005-2007).