Practice yoga to cultivate one's self-cultivation? Is yoga a very popular sport in today's society? As for its benefits, there are more than a dozen fingers to count, but many people simply don't know how to practice yoga. Let's take a look at practicing yoga for self-cultivation.
Practice yoga, cultivate one's morality and cultivate one's health 1 Yoga master said that life is cultivation, and eating and sleeping is also cultivation. If you want to cultivate a woman with temperament, it's no use just shouting. It is imperative to find a set of cultivation methods suitable for you, and yoga has such a powerful ability. How to cultivate temperament? Yoga can cultivate one's self-cultivation. Bring you some yoga moves before going to bed. Regular practice is also good for your health.
Baddha konasana effect: keep kidney, prostate and bladder healthy; At the same time, it is also very beneficial to women, which can regulate irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.
1: Sit on the bed with knees bent and feet facing each other. Grasp your feet with both hands, straighten your spine and keep your heels close to your perineum.
2. Inhale, raise your head and stretch your spine. Exhale, lean forward, keep your forehead as close to the bed as possible, and keep breathing normally for one minute. Try to keep your knees close to the bed. After the action, straighten your legs and shake to relax.
Spinal torsion effect: it can quickly eliminate backache and lumbocrural pain caused by sedentary; In torsion, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckle. Nourish the nervous system.
1: Put the left leg on the right hip, and cross the left knee with the right foot in front of the left knee; Stand up straight and sit on the bed.
2. Inhale, lift your arms horizontally and stretch your spine. Exhale, twist the abdomen, shoulders and head to the right, and put your hands together on your chest; Breathe normally and look to the right rear. Keep the spine straight and balanced when rotating.
Cat stretching effect: soft and elastic spine, reduce waist fat, beautify hip shape, strengthen abdominal blood circulation and relieve back pain. Treat dysmenorrhea and correct irregular menstruation.
1: Support the bed with both hands and knees, keep kneeling and relax your back.
2: Inhale, sink your back and look up at the ceiling.
3: Exhale, arch your back, push your spine up, look down at your abdomen, and put your chin against your collarbone. Repeat the whole set of movements for ten rounds. Pay attention to breathing, slow down, and the effect is more obvious.
Lizard effect: relieve physical fatigue and remove excess fat from shoulders. Correct hunchback, buckle shoulders and beautify shoulder line. Improve constipation.
1: Put your knees together, kneel on the bed, lean forward, put your chest and abdomen on your legs, and put your forehead on the bed.
2. Inhale, raise your head, slide your arms forward and straighten your arms.
3. Exhale, stick your chest and chin on the bed as much as possible, tilt your hips, and stick your armpits on the bed as much as possible.
4: Breathe gently and hold 10- 15 seconds. When moving the body, the arm muscles are always tight, the center of gravity moves to the chest, the shoulders are relaxed, and the chest is close to the ground; Always keep your thighs perpendicular to the ground.
Stretching effect on the back of legs: it is very beneficial to abdominal organs, strengthening the kidneys, activating the whole spine and improving digestive function. At the same time, it can massage the heart and promote blood circulation in the lower body. Nourish the reproductive system and improve sexual control.
1: Sit on the bed with your legs straight, your feet together, and your toes grasped with both hands.
2: Inhale and straighten your spine. Exhale, bend your elbows, stretch your upper body forward, and keep your chest and abdomen close to your legs. Breathe normally and keep it for at least one minute. Pay attention to keep your feet straight and your abdomen, chest and forehead as close as possible to your legs.
Effect of sitting posture angle: adjusting the skewed pelvis has obvious effect of slimming waist, which helps to open leg ligaments, tighten leg muscles and beautify leg shape. Change the symptoms of irregular menstruation. Long-term practice can also make the skin delicate, smooth and full of vitality.
1: Sit down, straighten your feet, slowly spread your legs to the limit, and straighten your knees as much as possible.
2: Inhale, stretch your arms up and stand up straight.
3. Exhale and slowly stretch your arms and upper body forward. Stick the abdomen, chest and chin on the bed surface in turn. Hold this position for about 4 to 12 breaths or more. During the whole process, the spine must be kept stretched.
There are several changes in the difficulty of "sitting in the corner". Beginners should do it according to their own abilities, and don't pull their legs.
A. put your legs together. Hold a dumbbell in each hand and squat back until your thighs are almost parallel to the ground. Beginners don't have to squat so low. ) Keep your back flat and keep your eyes on the ground 2 feet ahead. Palm up, press the ends of the two dumbbells together, and be careful not to let your arms touch your knees. Keep your left arm still, inhale, then bend your right elbow backwards and pull the dumbbell to your chest. Exhale, then lower, change your left arm, repeat.
B. Repeat the above actions with both arms at the same time, keep this action, and then do static contraction. Lower, then stand up straight.
Three weight-bearing rotations (tightening legs, hips, abdomen and shoulders)
A. The right foot supports the body, and the left foot is placed on the inner side of the right thigh. Beginners can put their feet on the inside of the right calf, or just touch the ground gently with their toes. ) Lift the dumbbell over your shoulders with your palms inward.
B Inhale, then raise the dumbbell over your head with your right hand and keep your arm close to your ear. Then exhale and pull your arms back. Repeat with your left arm, then do it with your arm. At the same time, raise your arm above your head, keep this action, do a static contraction, lower your arm, and then support your body with your other foot.
C. Support the body with your left foot, lift the dumbbell so that the upper arm is parallel to the ground, and the forearm hangs down at right angles to the upper arm.
D, inhale, then rotate the left shoulder and lift the dumbbell forward and upward until the forearm is up and at right angles to the upper arm. Exhale and then lower. Change your right arm and do it again. Then both arms rotate upward at the same time, and the forearm stops when it is upward, keeping this action as a static contraction action. Put down the dumbbell, put down your right leg at the same time, and let your feet land at the same time.
Combat style 2 (tightening legs, hips, abdomen, shoulders and biceps)
A. Withdraw your right foot about 4 feet, turn your left foot outwards, and then turn your whole body to the left. Keep your right foot forward and your head forward. Bend your right knee above your ankle until your thigh is almost parallel to the ground. Raise your left arm behind your back so that it is flush with your shoulders and your palms are facing up. Keep your right arm higher than your right knee and palm down.
B. Inhale and lift your right arm straight ahead in front of your body to shoulder height. Exhale and then put down the dumbbell. Just do it once. Hold your right arm still, inhale, then bend your left elbow, bend the dumbbell to your shoulder, exhale, and then put the dumbbell back in place. Do it once.
C. Lift the right arm and bend the left arm at the same time. Keep this action and do static contraction. Return to the original position and repeat with the opposite legs and arms. Finally stand with your feet together.
Combat Mode 3 (Tighten the legs, hips, abdomen and triceps)
Step back about 3 feet with your left foot. Tilt forward from your hip joint, put the dumbbell of your right hand under the armpit of your right hand, and lift your elbow at the same time. Keep your left arm straight forward, level with your shoulders, and put your palms inward. Lift your left foot off the ground, straighten it backwards, and tighten your toes so that your left arm and toes form a straight line.
Combat Mode 3 (Tighten the legs, hips, abdomen and triceps)
Step back about 3 feet with your left foot. Tilt forward from your hip joint, put the dumbbell of your right hand under the armpit of your right hand, and lift your elbow at the same time. Keep your left arm straight forward, level with your shoulders, and put your palms inward. Lift your left foot off the ground, straighten it backwards, and tighten your toes so that your left arm and toes form a straight line.
The physical potential of the double-faced lion in practicing yoga for self-cultivation is explained in detail.
1, the first step is relatively simple, completely relax yourself on the ground, then calm down and adjust your breathing, exhale first, and then exhale slowly until your breathing is stable.
2. The second step is to lift the upper body slightly by using the strength of the arm, and then the elbow and the part below the elbow are completely attached to the ground, and the face is slightly twisted to one side. Remember to smile at the camera.
3. Hold the posture for about 5 seconds, and then tilt the calf.
4. Adjust breathing again and keep the overall posture for 20- 15 seconds. The effect is better.
If the crescent moon is the pre-upgraded version of 1.0, then this gesture is the upgraded version of 2.0. Bend your left leg in front of your body, straighten your right leg on your back, and press your right ankle tightly with your right hand. Tilt your upper body back as far as possible and pass it to the rear wheel without touching your hands.
Dance king style can be said to be an upgraded version of dance style. After standing on the ground with one leg, lift the other leg high behind you until it is perpendicular to the horizontal plane. Hold your ankles with both hands and look straight ahead.
Before you know it, today is over. Nicole took the time to introduce the last pose to everyone. One leg bends in front of you, the other leg is straight behind you, and the upper body leans back to the maximum extent until both hands can grasp the ankle at the back. In the process of turning over, use strong waist strength to control the balance of the body. But Nicole wants to remind you, don't be impatient in the process of turning over the upper body. Remember to take your time.
If you need anything, you can leave a message for Nicole. Connie may change the posture of 108. I don't believe that there is no posture that you like.