1, Eagle Yoga
Sitting posture: the left leg is bent, the heel of the left foot is close to the right hip, the right foot is placed outside the left hip across the left thigh, the back is straight, the chest is raised, the arms are placed on the chest, and the right arm bypasses the lower part of the left arm, so that the palms of the hands are close together and the eyes look up.
2. Warrior Yoga
Standing posture: support your left leg straight on the ground, lift your right leg backwards, bend your knees 90 degrees, point your toes to the sky, and straighten your right arm backwards until your right hand can hold the instep of your right foot, and your left arm points straight ahead and leans forward.
3.bow yoga
Feet naturally touch the ground separately, back leans backward, elbows bend 90 degrees until forearms touch the ground, stretching the body. This action is difficult, and it is recommended that novices don't try it.
4. Side leg press Yoga
Sitting posture, the left leg is bent, the left foot is close to the body, the right leg is straight forward to the right, the body leans to the right, the right arm is naturally placed on the left thigh, the right arm extends over the head, and the right hand holds the toe of the right foot.
5, cat arched back type
Exercise:
1. Kneel, sit on your heels with your hips, keep your upper body upright, put your hands on your legs naturally, and relax your shoulders and arms.
2. Lift your hips, kneel on your knees, and hold your hands shoulder-width apart.
3. Inhale, look up, tuck in, and tilt your hips up. Hold for 5 ~ 10 second.
4. Exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds.
Note: repeat 5 ~ 10 times to relax.
6. Fish style
Exercise:
1. Lie flat with your legs straight and together.
2. Inhale, arch your back, lift your trunk off the ground, put your chest on it, look up, and gently press your head against the ground.
3. Keep your arms straight and folded, and lift your feet off the ground.
First, yoga should be practiced on an empty stomach.
Unless otherwise specified in the exercise, it is best to practice three to four hours after meals and about half an hour after drinking liquids.
In addition to being full will cause abdominal pain during exercise, others will also cause abdominal pain if they are not fully prepared for activities. When the human body quickly changes from a quiet state to an active state, but no preparatory activities are done or insufficient, the gastrointestinal tract will vibrate due to running and jumping, and the peristalsis of the intestine will also change, leading to the accumulation of digested food and residues in the ileocecal part, which may cause pain under the stimulation of this expansion.
In other words, you only ate an apple for this meal. You just need to digest it and practice on an empty stomach. As long as your stomach is empty, and don't jump around immediately to cause gastroptosis, otherwise it will easily cause food to enter the non-digestive tract.
Do you have the feeling that after drinking water, whether you are ready to run or exercise, will you feel like a water bag? You will be embarrassed and uncomfortable, and your gastrointestinal tract will be uncomfortable, so let's not practice immediately after drinking water. If a friend is really thirsty, you can take a sip, preferably within 60 ml.
Then we will see that there are other rules in the exercise. What do you mean by not following this example? This is because of our clean work. For example, capra Shanlana, a businessman from Hatta Six Industries, needs to drink a lot of water in the practice of Shangka. It washes your intestines with the help of water and specific actions, so it is otherwise stipulated in practice, and this example is not followed. In addition, there are Bikram yoga exercises. During the whole practice, you sweated a lot and lost too much water. You can drink water in practice.
Second, when doing various yoga moves, you must gently stretch your body at your own extreme edge, and don't push and pull hard. If you exceed your limit, it is a wrong exercise.
There is a word here that may not be clear to everyone. What does it mean to be on the edge of the limit? A group of well-known lyrics say that it hurts and is happy. I stretched forward beyond endurance, but at the limit of stretching, I felt the joy of exercise, that's all. If it's painful, it won't work. I can't pull the teacher like that. If I pull hard, my muscles will tear and strain. Any further, it will hurt, it will hurt. Although I'm still a little short, I'm painful and happy. This is the edge of the limit.
Gentle, stretching and controlled exercise. Don't push and pull too much. For thousands of years, yoga has been regarded as a sport with little sports injury. However, more people are injured while practicing yoga. Is yoga not good? No, everyone didn't follow the rules of the game. Attention, be sure to pay attention to this one. When doing various yoga moves, you must gently stretch your body at the edge of your body limit, and don't push or pull hard.
If you feel tired or trembling during the practice, please take back your work immediately and don't insist too much.
You may have such a situation, for example, where you are on the boat, have you ever experienced muscle trembling? Yes, I did. Why do I tremble? It's muscle fatigue. For example, when you are extremely tired, if I ask you to do the sun ceremony 20 times, you may go on strike.
Muscles, too, can't keep shaking. Why did you push it? It will get hurt. So, when you are exhausted and can't do it, don't force yourself to do it. Don't be depressed about what you can't do. As long as you practice regularly, over time, your body's endurance will become stronger and stronger, and your physique will get better and better. ...
Fourthly, the physiological period of yoga.
Generally speaking, yoga can be practiced every day, so can the physiological period, but it is necessary to avoid handstand and waist and abdomen strength exercises to avoid menstrual blood reflux. Proper yoga is beneficial to relieve irregular menstruation.