How to practice women's yoga in pairs? If you don't warm up well, you may pull a muscle. Exercise can improve the body's resistance. To arrange the exercise time reasonably, exercise can prevent the three highs. Let's take a look at how to practice women's double yoga and sports knowledge with me.
How to practice women's double yoga 1 1, half lotus twist
Stretch the flexibility of waist, legs, ankles and knees, and activate spinal nerves.
2, cobra pose+magic chair style
Cobra pose exercises men's back muscles, stimulates adrenal gland secretion and improves sexual ability. Nourish the spine and relieve constipation. When women practice, it is also very effective to correct menstrual disorders and other problems.
3. Abdominal back training
In pairs, stand back to back and get ready. Bend your knees, bend forward and grab your hand. According to the individual's softness, slowly stretch the muscles at the back of the thigh to make the leg as straight as possible. While stretching your legs, don't forget to extend your spine to the top of your head, so that your abdominal and back muscles can be fully stretched and your back won't arch.
4. Core strength
Stand back to back in pairs and bend your feet on different sides. If Miss A bends her right foot, Miss B bends her left foot. When she is stable, lift her other foot parallel to the floor. If the core is not strong enough to lift the feet parallel to the floor, you can support it with poles or walls and put your legs on it.
Step 5 stretch your shoulders and arms
Sit and breathe, while breathing to calm your body and mind, and thank each other for enjoying the beauty of yoga with you. Sitting posture, two people back to back, hands on both sides of the body, facing each other's palms, fingertips gently touching the ground. Inhale, slowly open your arms to your sides, then gently and slowly stretch up along your side, and finally point your fingertips at the sky. Exhale, let the straight arm slowly come down along the side to find the floor, and return to the preparatory action of touching the ground with your fingertips.
6. Camel style
Stretch and strengthen the spine. Promote blood circulation, especially the spinal nerves get extra blood nourishment. This posture has an excellent effect on correcting the bad posture of hunchback and drooping shoulders.
7. Fish style
Stretch the intestines and other internal organs, stimulate the pancreas and promote the digestive system. Chest enlargement is beneficial to eliminate bronchitis, promote deep breathing, expand back area, relax shoulder joint, and nourish spinal nerves with a stream of fresh blood. Inverted back helps to correct the back.
8. Train dogs
Back to back with your partner and prepare according to the table. Students in the back, lift one foot and put it on your partner's lower back. Students in front, slowly straighten your legs and raise your hips. Students in the back should also straighten their feet and stay stretched. The following students bend their knees slowly, return to the four-legged kneeling position, and exchange exercises after the end.
People who are not suitable for double yoga.
1, osteoporosis, be careful in practice. Some yoga moves must support the weight of the body with limbs such as hands or feet. If there is osteoporosis, it is likely that the strength of the core muscle is not well trained, so that it is accidentally broken when supporting the elbow.
2, spondylolisthesis, disc herniation, to avoid excessive bending of the waist. "Japanese worship" is one of the most basic movements of yoga. Practitioners must bend down. At this time, people with spondylolisthesis may cause the spine to slip again because of this action. Or there is disc herniation, or it may be that the nerve compression of the lower limbs is more serious because of careless bending.
3. People with blood coagulation diseases should avoid practicing yoga. Yoga requires posture and limb stretching and twisting, which may lead to decreased peripheral blood flow and more likely to lead to serious blood coagulation and cardiovascular diseases.
How to practice women's yoga in pairs? No.2 1 station supports:
Exhale and continue to stretch, lean down, use your waist strength, hold your chest out, raise your right leg as high as possible, and look forward ... The key is to let your close lover's little hand gently hold your waist. How's it going? Aren't you tired?
The second type of navigation:
Pull back your left shoulder and extend your left arm to the ceiling. See your thumb? Keep your left arm and right arm in a straight line 15 seconds, and put your right hand on the floor for support. Repeat the other side.
No.3 warrior style:
Put your right hand on the ground of your heel and lift your left hip. I hope you can keep it for a few more seconds. Count 10 together, okay? Then take a deep breath to strengthen the blood circulation of the body.
The love style of the fourth "tree":
The man raises his right foot, and the woman puts her right hand in the middle of his little foot to keep him balanced. The man protects the woman's navel with his right hand. Both of them should stand firm and stand closer, which is more stable.
No.5 pear style:
Inhale, lift the right leg into a straight line, pull down the left leg 15 seconds, switch to the other leg, and support with both hands to save some strength.
Six twisted waist to sit:
Bend the inner leg, put the foot of the inner leg in front of the bent outer knee, stretch and breathe as much as possible, count to 60, and then switch places.