Advanced Yoga Style: Yoga is popular among many people now, and relatively speaking, yoga is a popular sport, and many people like to practice yoga. Keep practicing every day, you look really different! Let's take a look at the advanced yoga pose.
Advanced yoga pose 1 1, stand and grab your big toe.
Stand on the mat, shift the center of gravity to your right foot, bend your left knee and left foot upward, grab the big toe of your left foot with your left hand, hold your hips with your right hand, inhale and stretch your spine, exhale and straighten your left leg forward, and then open your left foot sideways. Pay attention to waist-length on both sides, keep your hips straight, relax your toes, look forward, keep breathing for 5~8 times, and practice on the opposite side.
2, the whole lotus
Sit on the mat, sit in a simple posture, put your right foot on the right groin, then put your left foot on the left groin, enter the full lotus pose, put your hands together on your chest, touch your thumb on your chest, bow your head slightly, and pay attention to the downward relaxation of your knees. Students who have difficulties can do the semi-lotus pose first, stay for 5~8 breaths, and practice on the opposite side.
3. Pigeon style
Sit on the mat, bend your right knee, with the heel of your right foot close to the perineum, straighten your left leg backward, and touch the ground with your knees. Bend your left knee and left calf upward, so that your right arm can be lifted, your elbow joint can be bent backward, and your big arm is perpendicular to the ground. Fasten your left arm with your right hand, lean your left foot on your left elbow, and look up obliquely. Your hips sink, your shoulders relax, and stay for 5-8 breaths.
4, tiptoe type
Stand on the mat, shift the center of gravity to your left foot, bend your right knee, put your right foot back on your left groin, inhale, exhale, kneel down, stand on tiptoe, raise your heel to keep your body stable, then put your hands together on your chest, look forward, stay for 5-8 breaths, and practice on the opposite side.
5. One-leg extension of the side inclined plate
Starting from the ramp, turn right, hold your right hand on the ground, put your right foot on the ground, bend your left knee, hold your left big toe with your left hand, exhale, straighten your left leg upward, pay attention to lifting your side waist upward, relax your shoulders, keep your body stable, stay for 5~8 breaths, and change sides to practice.
6, wheeled
Lie on your back on the mat, bend your knees, keep your heels close to your hips, support your palms above your shoulders, with your palms facing outward, your fingertips facing your shoulders and your thumbs facing inward. Pay attention to the elbow tilt to the center line, get ready to inhale, exhale and push your hands to the ground, and your hips are off the ground. Raise your chest as high as possible, spread your armpits, stretch your lumbar spine and stay for 5-8 breaths.
7.monkey style
Straighten your left leg forward, straighten your right leg backward, put your right foot back on the ground, open your hips, extend your feet as far as possible to both ends, sink your hips, lift your chest upward, put your hands together, look forward and enter the monkey pose.
8. Crane Zen Style
Squat on the yoga mat, put your hands on the ground in front of your body, shoulder width apart, press the ground with your forearms perpendicular to the ground, move your center of gravity forward, and put your knees under your armpits. Slowly try to lift your feet off the ground, keep your hips up, keep your body stable, and stay for 5~8 breaths.
Advanced yoga pose 2 1, Hanumanasana.
We also call it a word horse; In posture, the thighs are flat on the floor, the arms are raised and extended to the top of the head, and the back is slightly bent. Be careful when practicing, know their stretching and flexibility limits, and avoid pulling hamstring muscles.
Detailed explanation of posture: Stand in front of the mat in Yamagata style, stride backwards with your right leg touching the ground, keep your toes straight, bend your left knee, put your hands on your sides, stretch your right leg backwards as far as possible, slowly approach the ground with your right calf thigh, lift your left foot, and slowly straighten your left leg forward until both the rear side of your left leg and the front side of your right leg are attached to the mat, then slowly lift up upright, exhale, lift your arms from your side, and close your head.
When you can keep it stable and comfortable in the monkey style, you can continue to explore its various variants.
2. Twist the half moon (Parivrtta Ardha Chandrasana)
The last posture of this advanced standing posture includes laying the left palm and right foot flat on the floor, lifting the left leg so that the legs form a 90-degree angle, turning the trunk to the right and raising the right arm to the ceiling perpendicular to the floor. This pose combines torsion and balance. It is considered as an advanced standing posture.
From Warrior III to Warrior III, put your hands down, extend your left hand upward, and twist from your abdomen. Keep your pelvis stable and upright, keep your left leg straight and strong, and keep breathing for 8- 10 times.
3. Little Thunderbolt (Lagu King Kong)
This is an advanced backward bending posture.
Kneel down, keep your torso upright, and then bend back slowly. Hold your thighs tightly with your hands, keep your balance and help you slowly relax to the back bend position, and keep your head down until your head hits the ground. This pose is only suitable for advanced yoga practitioners. A flexible person can put his head between his feet. You can also practice with AIDS at first.
4. Pincha Mayurasana
Forearm handstand is a handstand posture, which requires excellent balance and upper body strength. When the rest of the body is lifted from the floor and stands upside down, all the weight will fall on and be supported by the arm.
Beginners can practice against the wall first, and then try to practice in the middle of the room with their progress and habits.
At the beginning of the dolphin pose, the legs are straight, the hips are up, and the feet are slowly moving towards the body.
When you feel your body has upward strength, exhale, swing your legs backwards and upwards, enter the pose, keep your body balanced, hold your chest vertically, tighten your core, stretch your legs upwards and tighten your thighs.
Advanced Yoga Pose 3 Pose 1: Prayer
Practice: stand up straight and put your feet together. Put your hands together on your chest. Relax all over. Take a good breath.
Benefits: establish a state of concentration and tranquility and prepare for the exercises to be done.
Posture 2: Arms extended (arms up)
Exercise: Raise your upper arm upward, and keep your arms shoulder width apart. Lift your head and upper body slightly back.
Breathe: inhale when your arms are raised.
Benefits: Stretch abdominal organs, thereby eliminating excess fat and improving digestion. Exercise arm and shoulder muscles. Strengthen spinal nerve and widen lung lobe.
Precautions for getting started with yoga:
1, don't do yoga on an empty stomach.
It is best to finish eating one hour before yoga, but if you are too late to eat an hour ago but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.
Don't be shy to show off your figure.
People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.
3, don't have to pursue the ultimate
You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.