First, one-legged dance stretching
One-legged hip yoga makes hips stronger and legs longer! Didn't you know how to stretch when you first practiced? It's time for the following little practice!
The following is the decomposition action:
1. Start from the mountain, take a few minutes to stand firm on the ground, and then find your center.
2. Find a focus. You can stare at the horizontal direction or the ground-find a focus that you are most comfortable with anyway.
3. Transfer your weight to one leg and inhale.
4 Bend the knee of the other leg, lift the foot and ankle backwards, grab the ankle with the same hand, move the center of gravity forward slightly, hold the yoga brick down with the left hand, stretch the leg muscles hard, and try to keep the two legs in a straight line.
One-legged dance can strengthen the muscles of gluteus medius, gluteus maximus, quadriceps femoris and other parts, and can also eliminate excess fat around the buttocks, making the buttocks more compact.
Let's start with one-legged dance, learn to stretch and make your legs longer!
Second, the warrior type
Warrior pose can be said to be a very tangled pose for beginners. It's not like doing it from the beginning. After practicing for a long time, I still think that the alignment of hip joint is a big problem and the stability of leg is also very important.
If this pose is done correctly, it will make people sweat 1 minute.
The following is the action decomposition:
1. Stand in a mountain way.
2. Inhale deeply and jump to separate your legs about 120- 135 cm.
3. Exhale and turn right. At the same time, right foot turns right 90, and left foot turns right slightly. Bend the right knee until the thigh is parallel to the ground and the right tibia is perpendicular to the floor, so that the right thigh is at right angles to the right calf. Do not bend your knees beyond your ankles, but keep them in line with your heels.
4. Fully extend your left leg and tighten your knees.
5. The chest and right knee face the same direction. Raise your head, stretch your spine from the coccyx, hold your right knee with your left hand, hold your right thigh with your left hand, and turn your head to look back.
7. Hold this pose for 20-30 seconds and breathe normally.
8. Finally restore the mountain wind.
In warrior pose, the chest is fully expanded, which will help to take a deep breath. This pose can also relieve the stiffness of shoulders and back, strengthen ankles and knees, treat neck stiffness and reduce hip fat. Is everyone clear to the novice?
Three, one leg side plate type
Beginners need to strengthen strength exercises, so do they often hesitate to do poses? Here is a little exercise to teach you a new posture. Be careful.
The following is the action decomposition:
1. Come straight to the inclined plate;
2. Hold the ground with your left hand and extend your right hand upward;
3. Grasp the right big toe with your right hand;
4. Straighten your right leg, keep your body straight, don't stand up and tuck in.
One-legged side panels need the strength of the core, arms, legs and back, as well as the openings of the hips and thighs. When the hips are open, some flexible postures are easy to do. Come on!
4. Warrior II (variant)
The same World War II was also a way to strengthen the legs. This little exercise brought about a small change in the arm and strengthened the torsion of the waist. Beginners should observe carefully!
Action decomposition:
1. Stand in a mountain style, with your feet open more than one leg, the outside of your feet parallel to the mat surface, your toes pointing straight ahead, and your hands raised horizontally.
2. Turn your left foot 90 degrees outward and your right foot 45 degrees inward. Align the heel of the left foot with the arch of the right foot, keep the pelvis forward and turn the thigh outward.
3. Step on the ground evenly on the inside and outside of the right foot, with the left knee bent downward, the left thigh parallel to the ground, the calf vertical to the ground, the left knee not exceeding the front toe, and the knee straight forward.
4. Keep the neck relaxed and stretched, the left arm is stretched upward against the left ear, the right hand is placed on the upper side of the left thigh from behind, and the eyes are looking straight up. Finally, return to the opposite practice.
Beginners may have been considering the degree of opening their feet outside, so they must do it according to the requirements of small practice! Oh, that is, your knees must not exceed your toes, and you must not put too much pressure on your knees! By practicing this pose, you can make your leg muscles more symmetrical and strong. At the same time, it also relieves the muscle spasm of the calf and thigh, enhances the muscle elasticity of the leg and back, and strengthens the abdominal organs at the same time, and prepares for the later more difficult poses through standing exercises.
V. Inclined plate (variant)
As a novice, do you also want to practice abdominal muscles, vest line and beautiful navel dress in summer? Then the question is coming, how to practice? Lian Xiao is going out again!
The following is the action decomposition:
1. Sit on the mat, legs together, hands behind hips, fingertips pointing straight ahead, fingers apart.
2. Lift your hips up, with your whole body, spine, pelvis and legs in a straight line, and your hands directly below your shoulders.
The variation of the anti-oblique layout can strengthen the wrist and ankle, shape the leg shape, improve the mobility of the shoulder joint, and help to improve the bad posture such as round shoulder hunchback. The posture you must practice when practicing the vest line, oh, you must stick to it to be effective!
Six, Marichyasana I (standing variant)
When you see this posture, do you feel that you have seen it somewhere? Hmm! It was Marichyasana I who stood up. Yoga posture has been changing. You will find it with your heart! As a novice, are you considering exercising your balance? This posture can teach you!
The following is teaching:
1. Stand on the mat with your legs straight, your left leg bent, your left foot as close to your hips as possible, inhale and lift your hands up.
2. Exhale, put your hands back and hold your head high.
3. Bend forward and keep your body parallel to the ground.
Seven, the goddess wind
Goddess pose, is really omnipotent pose! Novice, you know? It can not only burn leg fat, but also stretch our hip joint. Learn!
The following is the action decomposition:
1. Start with the five-pointed star pose, with your feet on the ground, knees bent, and squat down so that the quadriceps is parallel to the ground.
2. The coccyx is down and the shoulders are kept directly above the hips.
3. Raise your arms above your head, palms facing each other, and keep moving for 5 breaths.
Goddess exercises can consume a lot of calories and lose excess fat in the legs, especially the fat accumulated in the buttocks and thighs. In addition, when squatting, squeeze the abdomen to promote digestion. Now you can stretch your shoulders, breast enhancement, beautiful back and increase your self-confidence!
Finally, the small practice will share some points that beginners need to pay attention to when practicing yoga:
1. Insist
When I learn yoga for the first time, I feel that every movement of yoga is difficult to do and I often want to give up. At this time, you need to have a persistent belief. You must be sure that yoga will bring you a lot of gains and you must not give up.
Yoga is best practiced on an empty stomach.
When people are full, the effect of practicing yoga is far less than that of practicing on an empty stomach.
3. The environment should be quiet
The environment should be quiet and flat, with good air circulation.
Peace of mind
To practice yoga, the first thing to do is to get rid of your distractions, forget all the thoughts in your mind and do yoga wholeheartedly.
Do what you can.
Know the limits of your body, don't force yourself to reach any point, just try your best to reach your limits. Over time, you will do better and better.
You shouldn't feel uncomfortable pressure.
When practicing, your facial muscles, ears, eyes or breathing should not feel any uncomfortable pressure. If you feel stressed, you should stop at once.
breathe
In all asana exercises, you should only breathe through your nostrils, not through your mouth.
End and relax.
You must relax after exercise.
Insist on small practice courses to change you from a novice to an old yoga bird! You are the most beautiful when you practice yoga!