In the training process, primary yoga mainly focuses on stretching, which can help the human body to adjust breathing and relax.
China Yoga Alliance recommends the following 7 yoga stretching exercises suitable for newcomers!
1, greetings.
Training muscle parts: trapezius and latissimus dorsi.
Steps:
1. Stand with your feet together and your hands crossed on your chest.
2. The upper body leans forward and the body is 90 degrees vertical.
Step 2 stand on your side
Training muscle parts: teres major, rib muscle, serratus anterior muscle, external oblique muscle and rectus abdominis.
Steps:
1. Stand with your feet open more than your shoulders.
2. Put your right hand up to the right, close to your ear, and then change hands.
3. Bridge type
Training muscle parts: quadriceps femoris, biceps femoris, gastrocnemius, gluteus maximus and rectus abdominis.
Steps:
1. Lie prone with knees bent and hands at your sides.
2. After tightening the abdomen, use the strength of the hips, core and thighs to arch up.
4. Simple sitting posture
Training muscle parts: quadriceps femoris, biceps femoris, gastrocnemius, gluteus maximus and tibialis anterior.
Steps:
1. The right foot straddles the left foot and the legs are crossed.
Put your hands on your chest and straighten your back.
5, lightning sitting posture
Training muscle parts: quadriceps femoris, biceps femoris, gastrocnemius, tibialis anterior.
Steps:
1. Kneel with your feet and put your hands on the ground.
2. Kneel on the ground, move your legs outward close to your thighs, and put your hands on your thighs.
Step 6 stand and bend forward
Training muscle parts: gluteus maximus, peroneal longus, deltoid, biceps femoris and latissimus dorsi.
Steps:
1. Stand with your feet together.
2. Lower your upper body slowly. If you can't bend down, bend your knees slightly and put your hands behind your legs.
Step 7 twist your sitting position
Training muscle parts: external oblique muscle, rectus abdominis muscle, rib muscle and serratus anterior muscle.
Steps:
1. Sitting posture, with left knee bent, right foot straight and hands behind.
2. Turn the upper body to the right, gently press the left elbow on the right knee, tighten the abdomen and keep breathing evenly.
End—
Practicing the above yoga movements can also calm the mind and make the spirit more concentrated.