As a very popular yoga exercise, we need to practice Huilan yoga from local movements, so that we can practice it after laying a good foundation. Start with leg lifts!
How to practice orchid yoga
1, leg lifts
Weight loss focus: abdomen and buttocks
behaviour
Sit on the stairs (bed edge, hard chair edge), put your feet flat on the ground separately, grab the edge of the stairs, and lift your legs to hip height. Keep your posture and keep your feet together. Put your feet down and return to the starting position. Repeat 5 ~ 10 times.
2. Arch bridge
Focus on weight loss: arms, abdomen, back and legs.
Action a
Lie prone with your back straight, support your body with your forearms and toes, and keep your neck and back in a straight line.
Action b
Slowly lift your hips, let your body form a word as much as possible, keep your head between your arms, keep moving for a few seconds, return to Action A, and practice several times.
Step 3 press
Weight loss focus: waist and abdomen
behaviour
Face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulders, stretch your right leg backwards, hold your chest out, and support your body with your hands.
Step 4 twist
Weight loss focus: abdomen and back
behaviour
Sitting posture. Lift the jaw, stretch the neck and twist it to the left and right respectively. 2 minutes for each group. You can also stand with your feet shoulder-width apart, with your arms extended upward, your back crossed, your right hand touching your left shoulder, your left hand touching your right shoulder, and you can tuck in your abdomen. Your torso will twist to the left, stand still for 5 seconds, return to the center position and twist to the other side. Do 5- 10 times.
Huilan yoga classic movements
1, single-arm wind blowing tree work
Feet apart, one arm upright, bent to both sides.
2, shoulder rotation work
Put your feet together, lift sideways, bend upward, put your fingers on your shoulders, and turn your shoulders back and forth from small to large.
3. Simple double-angle work
Spread your legs, put your hands together, lean forward and touch your legs with your head.
4, waist rotation work
Keep your feet apart, first straighten your arms, then put your left hand on your right shoulder and your right hand on your back, and use your eyes to drive your head and neck to twist your waist.
5. Diving skills
Separate your feet, put your hands first and then make a fist, bend your legs slightly, bend forward as far as possible, and extend your arms forward again.
6. Kirkhner posture
T-foot, flute playing posture, horizontal foot sliding upwards, and doing movements in two directions.
7, grinding beans
Sit down, straighten your legs together, stretch your hands together, turn around, exhale forward, inhale backward, and pull your body back and forth.
8. Half-arrow skill
Hold your left foot with your left hand, grab your right foot with your right hand, lean back, keep your feet off the ground and keep your back straight.