Related actions of introductory yoga
Magic yoga 1: kowtow style
The efficacy of practice
It allows blood to flow back to the head. Has the effects of improving skin color and preventing dizziness and insomnia. Maintain skin elasticity and fade fine lines. Beginners can support their bodies with their hands so that their heads don't touch the ground.
Action decomposition
1, knees together, hips sitting on heels, upper body straight.
2. Exhale, gently press down on our upper body and try to make our foreheads touch the ground. Pay attention to keep the breathing rhythm even.
3. Relax and take a deep breath. Slowly push your hips off your heels. Until the thighs are at 90 degrees to the ground. At the same time, the head slides forward until the top of the head touches the ground, and finally the head is supported by both hands.
Hold this position for 3 minutes and breathe slowly.
Magic Yoga II: Lifting the waist
The efficacy of practice
This is a classic posture to relieve constipation. It can also relieve shoulder pain and enhance lung activity. Open your legs wide. Keep your feet as close to your hands as possible.
Action decomposition
1, prone position, face up. Gently put our feet together and put our hands on our sides.
2. Bend your knees and open your feet to the maximum. The soles of your feet touch the ground, your toes are facing outward, your elbows are bent outward, your palms touch the ground, and your fingertips face your thighs.
3, inhale, straighten your arms, lift your waist, and raise your waist as high as possible.
Magic Yoga III: Half matsyendrasana
Action decomposition
1, sitting posture, legs straight in front. Bend your right leg and step on the outside of your left knee. Adjust the posture of the right foot so that the sole of the foot is flat on the ground, the right ankle touches the side of the left knee, and the right foot and toes face forward.
Please put our left hand on the left side of the torso. When leaning on the left arm, fold the left leg back to the right. The left heel touches the right hip. Twist your body slowly and gently to the right, put your hands on the right and straighten your arms.
3. Grasp the right ankle with your left hand, and adjust the left arm to be straight, so that the rear side of the left arm contacts the right knee and calf, and the right knee should be close to the left armpit.
4. After doing the above posture, twist your body slightly to the right and push your right thigh to your abdomen. If the position of the left arm is accurate, you can feel that the left arm acts as a lever to the right leg, and you can further automatically twist the body to the right.
5. Put your right arm behind your back, either toward the top of your spine or toward the outside of your left thigh.
Magic Yoga IV: Stand forward and bend over.
Action decomposition
1. Increase blood flow to the face under the action of anti-gravity pose. When new blood flows into the face, it provides oxygen and counteracts the nutrients that cause aging.
Don't worry, you don't have to be able to reach your toes to get the benefits. You just need to relax, keep your head down, close your eyes and take a deep breath.
2. Stand on the mat, with your feet hip-width apart and your toes forward. Put your head towards the floor. Grab your calf and hug, or just let your arms fall to the floor.
3. Close your eyes and take a deep breath through your nose. Start by holding this position for 5 minutes.
Magic yoga 5: handstand
Action decomposition
1. Sit on the yoga mat in kneeling position and bend down normally.
2. Put your arms in front of your knees, hold each other's forearms and determine the position of your arms. On this basis, the forearm is straight forward, the hands are crossed, the body is slightly raised, the head is placed on the inside of the hands, the head is on the ground, and the head rests on the inside of the hands.
3. The forearm is close to the ground, the hips are lifted up to the highest point, so that the legs are straight, the heels are lifted, the toes touch the ground, and the feet slowly move forward to the position close to the head until the back is vertical to the ground to tighten the lower abdomen.
Misunderstanding of introductory yoga
1. Yoga is a female sport.
Although yoga has been greatly welcomed by women, it is not a patent for women. Because the original founders and practitioners of yoga are all men, this can be confirmed by many actions of yoga. Besides, the famous yoga masters today are almost all men. In some countries in Europe and America, the popularity of men practicing yoga is even higher than that of women.
Only those who are soft are suitable for practicing yoga.
Because of practicing yoga, the body becomes soft, and people who are not soft are suitable for practicing yoga. This is the misunderstanding of yoga by most people. In addition, yoga emphasizes moderation and does not pursue the range of action completion. As long as practitioners do their best, they can get ideal results.
3. Yoga is a fat-reducing exercise.
The ultimate goal of yoga practice is to balance body, mind, mood, inspiration and instinct, so practitioners not only get physical health, but also get mental health and instinctive development. As far as fitness is concerned, the role of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on. Therefore, it is incomplete to regard yoga as a fat-reducing exercise, and fat-reducing is only one of the benefits of practicing yoga.
Yoga is like jujitsu or dancing.
Yoga is completely different from jujitsu and dance in practice. The main purpose of jujitsu and dance is performance, while the purpose of yoga practice is to practice comprehensively from three aspects: body, mind and spirit. In this process, it is necessary to cooperate with various skills such as * * *, breathing, meditation and relaxation, with the aim of completely healthy self-cultivation. Therefore, although yoga is similar to jujitsu and dance, it is far from perfect.
5. Yoga needs collective practice to have an atmosphere.
Although group practice has its atmosphere, yoga is essentially a way of self-practice, which makes it easier to devote yourself to self-practice and get twice the result with half the effort.