The basic movements of fitness yoga, practicing yoga and choosing the right posture are very important. It is a means to regulate the body and breath. What about the basic movements of fitness yoga? If you are interested, let's take a look. I believe you will gain something!

Basic movements of fitness yoga 1 fitness yoga

Action one

Lie on your back on the yoga mat, separate your feet, put your hands on your sides naturally, keep your body straight, breathe naturally, and close your eyes for meditation.

Action 2

Twist your head to the right, then to the left, adjust your breathing, and repeat this action many times to relieve shoulder and neck fatigue.

Action 3

Lie flat, straighten your legs, relax your arms, make exaggerated expressions on your face, and relieve tense muscles on your face.

Action four

Raise your arms, open your hands, open your fingers, tighten them hard, raise your head and keep your body straight.

Action five

Lie on your back on the yoga mat, with your arms hanging to your sides naturally, chest out and abdomen in, take a deep breath and look forward.

Basic movements of fitness yoga

1. Lie on the yoga mat, bend your elbows and support the ground, look at your hands, straighten your feet backwards, stand on tiptoe, stretch your abdomen, and keep breathing for five times.

2. Sit on the yoga mat, bend your feet, put your feet together and cling to the perineum, then grab your toes with both hands, lean to the right, feel the stretching of your right waist muscles, and keep breathing for 5 times.

3. Lie on the yoga mat, put your hands behind your head, stretch your arms as far as possible, bend your feet, keep your heels close to your hips, and touch the ground with your instep. Then adjust your breathing and feel the stretching of your thigh muscles.

4. Kneel on the yoga mat, hold your knees on the ground, stick out your tongue, touch the ground with your hands, support your body, shout like a dog and keep breathing for five times.

5. Lie on the yoga mat, put your hands on your sides, adjust your breathing, lift your feet, stretch your feet upward with abdominal strength as much as possible, and make your body perpendicular to the ground, then bend your feet to make them form a 45-degree angle with the ground, then adjust your breathing and keep breathing for five times.

How to practice yoga in the office

1, meditation breathing yoga

The first step is to sit in a chair, put your feet together, hold your chest and abdomen, straighten your spine, put one hand on your thigh and touch your abdomen with the other.

The second step is to adjust breathing, inhale through the nose, relax the abdomen and let the gas fill the abdominal cavity for 3 seconds.

Step 3: Exhale, relax your chin, tighten your abdomen, then feel the gas slowly exhale from your nose and hold your breath for 2 seconds.

Efficacy: It can eliminate tension and fatigue. Pay attention to breathing evenly when practicing, and don't have too many distractions in your mind.

2. Spinal torsion yoga

The first step is to sit on the yoga mat, straighten your legs, bend your right leg, and put your right foot on the root of your left thigh.

Step 2: Adjust your breathing. When exhaling, the upper body is left, the left arm is retracted as far as possible, and the right hand grasps the right foot.

Step 3: Turn your head to the right, keep your eyes on your right shoulder, and keep breathing normally and evenly. Recover after 15 seconds, and exchange left and right 1 time.

Efficacy: It has the effect of eliminating shoulder and neck fatigue. Repeated exercise can also make the spine more flexible and help prevent low back pain. But it should be noted that you should practice in the order of neck-chest-waist, twisting from top to bottom.

How to practice yoga before going to bed?

Action one

Posture:

Lie on your back on the bed with a pillow behind your neck, then bend your legs, bend your arms and put your hands at your sides. Then slowly lift the abdomen, buttocks and back until the clavicle touches the chin, hold this position for a few seconds and take a deep breath for seven times. After a short rest, repeat 3 times.

Effect:

This action can accelerate the venous blood return to the heart, stimulate the heart and lungs, and relieve the fatigue of the feet and pelvis.

Action 2

Posture:

Bend your feet, sit up straight, keep your back straight, turn your upper body to the right, put your fingers on the right cross, and put your left hand on your right knee. Then adjust your breathing, inhale through your nose, open your chest when inhaling, relax your shoulders, twist your body when exhaling, and your chest is in a contracted state. Repeat the action many times.

Effect:

This action can help open the chest, exhaust the dirty air in the chest, and twist the body to drive the shoulders, arms and so on. And relieve fatigue.

Action 3

Posture:

Lie flat on the bed with your legs flat, put your hands on your chest and your right hand on your left and right, then adjust your breathing and take a deep breath for 7 times, then put your hands on your abdomen, adjust your breathing and take a deep breath for 7 times. Finally, in the same way, move your hand to your throat and take a deep breath.

Effect:

This action can regulate the heart and lungs and help to replenish the energy lost by the body, but be careful not to repeat it many times to avoid overstimulating the brain.

Matters needing attention in practicing yoga and fitness

1. Even if you are busy, you can take time to practice yoga. Under normal circumstances, 10 minutes of spare time can achieve good fitness effect.

It is better to practice yoga in the morning, so if you are not in a hurry to go to work, you might as well take time to practice 10 minutes to make the whole person refreshed.

3. When practicing, don't bend or stretch beyond your limit, and don't think that you can achieve the expected effect by barely completing the action.

4. During the practice, don't blindly imitate others, but choose the appropriate action according to your own situation.

5, practicing yoga fitness, you need to practice on an empty stomach, usually it is not appropriate to eat one hour before practice, and it is not appropriate to eat immediately after practice.

Basic movements of fitness yoga 2 full set of yoga

After thousands of years of development and evolution, yoga has evolved into many schools, and different people are suitable for practicing different schools of yoga styles. For example, smart people are suitable for practicing wisdom yoga, because this kind of yoga can cultivate a wise and insightful mind; Active people are suitable for practicing yoga, because this kind of yoga is a kind of exercise without selfish motives; Emotional people need to practice Tao yoga and turn themselves into completely unselfish and devoted people.

It is very important to choose the correct pose when practicing yoga. If the average person can't choose asana, it's best to find a professional yoga teacher for guidance, especially beginners. If the foundation is not firm, it will be difficult to practice some difficult moves later.

When practicing, you can't be too reluctant. If you encounter a difficult pose, it is best not to practice forcibly. You should wait for your body to get used to it before practicing. If you encounter difficulties, don't give up easily, but learn to stick to it, because practicing yoga is not a day or two, and you need unremitting faith to motivate yourself to keep practicing and master more action essentials.

Yoga breathing

Yoga, physical adjustment and pranayama are all means of mental adjustment. Among them, breathing is particularly important for regulating the heart, and the two are closely related and inseparable. As the saying goes, when the mind is shaken, the breathing will be chaotic and the mind will not be calm. Therefore, you need to manage your breathing to control your thoughts.

There are no strict restrictions on sitting and posture when practicing yoga breathing, but you need to keep your back straight. Before practice, it is best not to eat, but to take a bath, rinse your mouth and wash your nostrils, and then practice in the right way.

There are three kinds of yoga breathing. The first is complete breathing. When practicing, you need to close your abdomen and exhale as much as possible, then relax your abdomen and let the gas inhale through your nostrils. After the abdomen expands naturally, expand the chest to fill the lower part of the chest with air, and finally hold your breath and exhale slowly. The second method is to hold your breath. When practicing, put your right index finger between your eyebrows, block your right nostril with your thumb, and then inhale through your left nostril. When you are full of air, block your left nostril with your middle finger, let the air stay in your chest, then slowly let go of your thumb and let the air flow out of your nostril. The third is vocal breathing. When practicing, you need to keep your back straight, then close your abdomen and exhale all the gas, then slowly inhale deeply, let the gas stay in the abdominal cavity, and then make a sound gently.

Yoga sitting posture

Lotus constellation

Sit with your legs straight forward, your right leg bent, your right leg wrapped around your left thigh, then your left leg bent and wrapped around your thigh, then keep your back straight, sit up straight, put your hands on your knees, and lean your neck forward slightly.

Daren building

Sit with your legs stretched forward, with your left leg bent, your left foot moved to the side, your heel close to the perineum, your foot touching your right thigh, and then bend your right leg, with your right heel on your left ankle and the tip of your right foot inserted between your thigh and calf. Arms straight, fists on knees. Keep your eyes closed and keep your posture.

Kneel down and sit down

Keep your legs kneeling, put your hands on your knees, look forward, put your chin away and keep your posture. It should be noted that the change of kneeling is supine kneeling, which needs to be supported by both hands on the basis of the original posture, and slowly leaned back to make the back and head stick to the mat.

Basic skills of yoga

Serpentine works

Lie on your back with your forehead on the bed, legs straight, feet up, then bend your arms and put your hands on the bed near your shoulders. When inhaling, slowly raise your head, hold your chest and abdomen, and keep your posture for 5- 10 seconds.

Spiral works

Lie prone, legs straight, feet up, arms at your sides, palms up, hold your breath, legs alternately raised as far as possible, and knees not bent. It should be noted that each leg lift takes 20-30 seconds.

Torsional back work

Stretch your legs forward, keep your upper body upright, sit up straight, bend your knees with your left leg, hold your left ankle with your hands, move your left foot forward, keep your heel close to the perineum, then move your left foot to the outside of your left knee and put your right foot on the bed. It should be noted that your left hand should hold the outside of your right leg straight.

Forward bending work

Put your hands behind your back, hold your left wrist with your right hand, keep your body upright, inhale, lean forward, put your head on the bed, hold your breath, keep your posture for 3-6 seconds, inhale and lift your upper body for 3 minutes.

Balanced work

Lotus sitting, hands elbows on the back of the body, hands folded, pad under the hips, then adjust breathing, inhale, lift your legs, abdomen and jaw, exhale, and slowly return to the original position.

Matters needing attention in yoga practice

1. You can practice at any time of the day except within 2 hours after meals and before taking a bath. It is best to set aside some time for practice every day. The most suitable time for practice is after getting up in the morning and before going to bed at night.

2. To practice yoga, the room should be well ventilated, but there should be no cold air or through flow. If the weather is fine, you can also choose to practice outdoors.

3. In the process of practice, there is no need to pursue the ultimate, because different people have different flexibility. If you force yourself, it will only bring bad influence.

4. If you are in poor shape, you will feel shy during practice and dare not do actions for other practitioners. This practice is inappropriate and needs to be corrected and put into practice.

5, yoga practice, you don't need to wear socks and gloves, otherwise you will bind your hands and feet and fail to achieve the effect of practice.

6. In the process of practice, you can't just do simple movements, you need to cooperate with breathing and meditation to stimulate your potential.