Light the spark of love.
boat form
Action process:
Sit up straight, inhale, straighten your feet together, keep your toes up, keep your feet together, and hold your arms tightly. Hold this position and take three deep breaths. When inhaling, the spine stretches upward, and when exhaling, the nose is pulled to the knees. boat form
Action tip: the spine extends upward and try not to fall backwards. If you feel tired, you can open the distance between the two people's ischium, but your knees should be tight and straight, and you can't bend.
Efficacy: Open the ligaments of hips and legs, and enhance the flexibility of the lower body.
Pisces style
Action process:
Let your body lie flat with your legs crossed. Elbows on the ground, chest out, head touching the ground, elbows on the ground again, chest as high as possible. Put your hands on your chest and keep breathing five times. Raise your head with your elbow and slowly lie back to the ground.
Action tip: If it is a male-female partner practice, women's legs are placed on men. Try to close the distance between the two sides of the ischium.
Efficacy: Open chest cavity, increase vital capacity, and develop deeper and longer breathing methods. At the same time gradually relax
I suggest:
Before doing yoga, it is best to do some warm-up, so that the body can be fully active to achieve better results, and it can also better wipe out the spark and tacit understanding of love belonging to two people. Of course, the most important thing for men is to pay attention to protecting girls.
Looking at love with eyes makes love letters, roses and candlelight romantic but fleeting; Cuo rice, bars and karaoke are all dull and uninspired. Let's design a unique Valentine's Day program-Jia, put aside worldly troubles, taste a pleasant physical and mental journey, see love with your eyes, and let your body! In the upsurge in the ascendant, Jia gradually received attention. Compared with individual practice, double yoga pays more attention to sharing, communication and mutual assistance, which increases the interest of yoga.
As the name implies, husband and wife can be husband and wife, parents and children, friends and so on. But because there are many intimate physical contacts, obviously, it is more suitable for couples to practice together!
Quotations from yoga lovers for two and the other half. The most exquisite thing about double yoga is that not everyone will practice with you, and no partner will be willing to practice with you. When your partner is willing to practice with you, it has proved your luck and happiness. Energy. We believe that yoga can create a magical energy; Similarly, we believe that love is also an energy. Therefore, in the practice of double yoga, you can feel strong energy convergence and accumulation, so as to achieve the best results.
Telepathy. When practicing yoga, you can concentrate and get rid of common things, and your mind feels the most keenly. There is no love story, but there is love in the eyes, and the "telepathy" in the love legend will also be displayed at this moment. It's beautiful. Pairing learning, with the help of other forces, can show beautiful or difficult yoga. Trust. One of the most basic conditions for practicing double yoga is mutual trust. Even between lovers, this is the most precious wealth in life. Harmony. The harmony and tacit understanding of limbs will certainly form the harmony and tacit understanding of daily life, which is the promise of yoga.
Attraction. Through trivial time and intimate physical contact, we can let each other know our body and mind again. Double yoga allows us to relive each other's warm enthusiasm when we are in love, and the attraction index soars. Help "sex". Double yoga is not an "auxiliary" yoga, but it does help the internal organs and improve the sensitivity of the body. As for increasing sexual charm and hormone secretion, let's make full use of it, on this beautiful lover's night in February 14!
Double half lotus twist stretches the softness of waist, legs, ankles and knees, and activates spinal nerves.
V-type can strengthen abdominal muscles, improve visceral ptosis, correct lumbar distortion and make hormones work normally. Eliminate abdominal fat and have the effect of binding buttocks. Promote blood circulation in the neck, and eliminate shoulder pain and migraine.
Double yoga health plus body shaping
Practicing yoga for two aims at improving endurance, energy and vitality. Through practice, we feel that two people are one, share deep stretching with each other, release all the tension of the body and build strength and endurance, at the same time improve the flexibility, balance and coordination of the body, and realize high-quality real life and spiritual life.
Sitting posture of double yoga: simply sit back to back, keep your legs relaxed, let your ischium support your body stably, open your shoulders, stretch your back, and straighten your spine as much as possible, so that you can concentrate and balance. Put your thumb and forefinger together to represent you, put them in your legs, close your eyes and breathe slowly through your nose, try to keep breathing in unison, stabilize your mind and make your body and mind quiet.
Effect: With the help of * * * deep breathing, energy is gathered, attention is highly concentrated, and the nervous system is relieved.
Two people stand sideways: two people stand side by side, with their feet shoulder-width apart, hands behind their outer arms, inhale, stretch their arms upward, open their shoulders, exhale, bend sideways, tighten their hips, focus on their feet, keep a straight line on both sides, and take a deep breath. Feel the stretching of the side abdomen and waist on one side of the body, and repeat on the other side.
Effect: Eliminate the fat in the lateral ribs, slim the waist, beautify the lateral back, and keep the abdominal muscles and organs in good condition.
Magnificent double movements: two people stand face to face in the mountains, grab their ankles, inhale, pull their legs forward as high as possible, hold each other's arms, move their upper bodies forward steadily, keep their legs extended upward, stare at their eyes, take a deep breath, keep balance and repeat doing the other side.
Results: Maintain balance, correct back distortion, strengthen internal organs, restore the original curve of spine, improve internal circulation and strengthen general function.
Double triangle action: two people back to back, feet shoulder width apart, inhale, raise arms horizontally, exhale sideways, hold each other's ankles, keep your eyes on the raised fingertips, take a slow deep breath, inhale, recover and exhale to each other.
Results: Deep lateral stretching can effectively improve the strength and flexibility of the body, enhance the function of the waist and legs, stretch the lateral abdominal muscles, eliminate waist fat and thin the waist circumference, which is helpful to treat sciatica, low back pain and low back pain.
Double lateral stretching action: this is a tree stretching, which is challenging. Two people stand side by side, holding each other's arms with both hands, inhaling, hooking their fingers on their toes, exhaling, stretching their legs sideways, straightening their spine and taking a deep breath. Focus on one point, eliminate distractions, and focus on the stretching, harmony and balance of both sides. Repeat the other side.
Effect: This is the most suitable posture to adjust the top-down movement of Qi, strengthen the flexibility and endurance of thighs, maintain mutual tacit understanding and stability, strengthen balance ability and enhance self-confidence.
Double tree action: two people stand side by side, respectively put the outer pedal on the inner thigh, open their knees to one side, inhale, extend the inner arm upward, palms facing each other, exhale, raise the outer arm horizontally, palms down, keep balance and breathe smoothly. Feel the strength from the heel, through the legs into the spine, until the arms and fingers. Get back to the other side.
Effect: It helps to maintain body balance and high concentration, improve the elasticity of buttocks and hamstrings, modify body lines and enhance self-confidence.
Camel action of two people: two people kneel back to back, straighten their spine, inhale, straighten their hips forward, expand their chest and throat, bend their backs backwards to the maximum extent, hold hands tightly and take a deep breath. Relax the face, neck and shoulders, focus on the stretching of abdominal muscles on the front of the body, recover, put your legs together, sit your hips on your heels, put your forehead on the mat, and put your palms up on both sides of your heels to relax the whole spine.
Results: Exercise every muscle of spine and whole body, strengthen the strength of lower back, relieve back pain, especially sciatica, stretch the skin of face and neck, accelerate blood circulation, effectively eliminate pigmentation and improve vitality.
Knee movement: two people kneel side by side facing forward, with their outer legs open and straight to the side, toes in a straight line with the body outward, inhale, straighten their inner hands upward, exhale, keep their front side bent and their pelvis straight, take a deep breath and do it on the other side.
Efficacy: It can adjust spinal deformity, improve poor blood circulation, secrete renal hormones, beautify skin, slim arms and waist, and beautify body lines. Is the best * * * in the whole body weight loss.
Vertical bending action: two people kneel side by side facing forward, with their outer legs open and straight to the side, toes in a straight line with the body outward, inhale, straighten their inner hands upward, exhale, keep the front side bent, the pelvis upright, take a deep breath and do it on the other side.
Efficacy: It can adjust spinal deformity, improve poor blood circulation, secrete renal hormones, beautify skin, slim arms and waist, and beautify body lines. Is the best * * * in the whole body weight loss.
Action of double boat: two people sit opposite each other, with their legs together, knees bent, toes butted, hands clasped, inhaling, one leg lifted and straightened, exhaling, and then the other leg lifted and straightened together, stretching the chest, vertically lifting the spine, keeping the trunk upright, tightening the abdomen, staring at the eyes, feeling the connection of hands, feet and heart, and maintaining balance.
Results: The muscles controlling the center of gravity in all parts of the body were uniformly strengthened and consumed more energy, especially in the hips, abdomen, arms and legs, which had a significant effect on eliminating obesity.
Matsyendrasana action: Two people sit in back-to-back yoga posture with their backs straight. Put your right hand on your left knee and your left hand on your opponent's right knee after turning around. Hold them on your chest, inhale, turn left and look back, focus on the harmony of deep breathing, and gradually deepen the twisting range as you breathe, and do the other side in the opposite direction.
Results: The lumbar spine was strengthened, the elasticity of the spine and the blood supply of spinal nerves were increased, the visceral function was promoted, the toxins in the body were eliminated, the waist and abdomen were tightened, and the waist was twisted to make it slim.
Mermaid action: sitting back to back, legs straight forward and close together, elbows locked. One person bends his knees, leans his back against another person, pushes his hips up, straightens his legs, and puts his feet on the other person's spine, so that the other person can naturally stretch his upper body forward. Try to touch his knees with your head, keep breathing smoothly, and slowly recover and exchange postures.
Effect: Strengthen the strength of legs and back, stretch the chest and exercise internal organs, activate the energy field hidden between the waist, promote the secretion of body hormones, and keep the two sides in energy harmony.
Double waist-twisting squat: two people squat back to back, put their hands together, inhale and turn to one side of their body, put their elbows on the outside of their knees, twist their upper body as much as possible, exhale, stop taking a deep breath and do it on the other side. Focus on the tight waist.
Effect: Enhance the strength and elasticity of ankle, effectively relieve backache, headache, stiff shoulder and neck, eliminate accumulated pressure and fatigue in the body by twisting abdominal organs, reduce abdominal fat, slow down mental malaise and release energy in the body.
Double tillage: lie flat in the opposite direction, with legs straight and close together, shoulders leaning against each other, palms down on one side of your body, inhale, lift your legs vertically to the ground, exhale, lift your hips until your toes touch the ground, keep breathing deeply, recover and lie flat and relax. (Not suitable for pregnancy and menstrual period)
Results: It can improve the elasticity of spine and the toughness of back bones, relieve the tension and pain of shoulder and neck, let blood return to viscera, prevent viscera from sagging, clean intestines, promote hormone secretion and activate metabolic function in the body, which is very effective for losing weight.
Double-head handstand action: Compared with King Kong sitting, the head slowly touches the ground, the palms of two arms extend down to the side of the body or the hands are clenched in front of the head, the waist is raised as much as possible, the feet are close to the face, the knees naturally bend off the ground, the elbows are balanced with the first three points, and the knees are slowly extended, so that the body stands vertically on the ground, forming an handstand posture, and breathing remains calm. Restore, sit your hips on your heels, put your forehead on the ground, and put your palms up on both sides of your heels to relax.
Results: It can coordinate the most suitable posture of qi and blood circulation, relieve insomnia and stress, and prevent and relieve premature baldness and gray hair. (Seriously unsuitable, the movement difficulty coefficient is high, and it needs to be practiced under the guidance of a professional coach.
Note: 1. Warm up on an empty stomach for 3 hours before practice. 2. Yoga is non-competitive. 3. Keep breathing and concentrate when doing the action. 4. The two have balanced strength and balanced energy. 5. Relax and rest afterwards.
Summary: The practice of double yoga should pay attention to mutual cooperation, complete yoga movements together, and more importantly, pay attention to adjusting your breathing. Then, let's try the double yoga for you.
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