Depending on the buoyancy, resistance and pressure of water, you can easily straighten your posture and stretch your leg tendons as much as possible without feeling sore. It can also consume more fat through the resistance of water, especially for eliminating fat in the waist and lower limbs. Suitable for men and women of any age to practice.
In the embrace of deep water, watch the clear pool water, listen to the gurgling sound of running water, breathe fresh and moist air, stretch your limbs, forget all unpleasantness, release pressure and troubles, and enjoy the fun of yoga easily.
Semi-deep water area
Qiyang style in the water
Action: Stand in the water with your legs shoulder-width apart, inhale, put your hands together on your chest, and then stretch upward; Exhale and keep breathing 1 ~ 2 minutes; Slowly return to the original.
Function: * * lateral ribs and gallbladder channels, promote fat decomposition, effectively eliminate excess fat on both sides of the body and back, and beautify the waist curve. The action is simple and the effect is very remarkable.
Face the sky and enter the water
Action: open your feet shoulder width, stand firm in the pool, inhale, put your hands together, and slowly tilt your upper back (or put your hands behind your hips); Exhale, take a deep breath and slowly return to the original. Pay attention to the smooth breathing, focus on the chest, and try to clip the scapula back. Feel the comfort of breast enhancement.
Function: Body-building, preventing chest sagging, correcting hunchback, improving bad posture, effectively restoring energy and softening spine.
Fish hook type in water
Action: spread your legs slightly wider than your shoulders, stand firmly in the water, inhale, put your ears on one arm and exhale; Inhale, bend the upper body slowly and actively, exhale, breathe steadily and return to the other side. Focus on the tension in the side waist and experience the tension of muscle stretching.
Function: eliminate fat in waist, abdomen and arms, make waist slim and show the beauty of body curve; * * * Neck and throat, enhance thyroid hormone secretion, promote calcium metabolism, and shape tight, elastic, tender and beautiful skin.
Swan style in water
Action: Stand with your feet together (beginners are advised to hold the edge of the pool or the side of the arm for better balance), with your left hand akimbo, inhale and hook your big toe with your right hand, exhale and straighten forward, then slowly open to the side, pay attention to keeping your limbs straight, control your body balance and take a deep breath; Go back to the original place and switch to the other side.
Function: * * Meridian related to the leg, eliminating the fat in the leg, waist and buttocks, and achieving excellent results in improving the shape of the leg.
Qiyang style in the water
Action: Stand in the water with your legs shoulder-width apart, inhale, put your hands together on your chest, and then stretch upward; Exhale and keep breathing 1 ~ 2 minutes; Slowly return to the original.
Function: * * lateral ribs and gallbladder channels, promote fat decomposition, effectively eliminate excess fat on both sides of the body and back, and beautify the waist curve. The action is simple and the effect is very remarkable.
Shallow water yoga
Underwater gliding
Action: sit in the water, knees together, waist straight; Inhale, put your hands in the knee socket, exhale, lift your feet separately, keep your calves parallel, and stretch your toes (if you don't control your balance well, you can keep this posture); Inhale, lift your arms horizontally to the side, exhale, and focus your thoughts on the abdomen or buttocks that are exerting strength. Take a deep breath and recover slowly.
Function: enhance waist strength, train endurance and sense of balance, effectively burn waist fat, reduce, improve physique and eliminate.
Aquarius type
Action: Sit up straight in the water, bend your knees with your legs together, put your hands together on your chest, inhale and turn your upper body to the left, press your right elbow against your left thigh, exhale and turn to the left as far as possible, take a deep breath and slowly recover. On the other side, my thoughts are concentrated on my tight waist, and I feel my waist is very thin.
Function: strengthen waist and abdomen, effectively eliminate belly and waist fat, get rid of fat bucket waist and shape exquisite waist curve.
Types of reeds in water
Action: open your feet shoulder width, put your left hand on the back of your leg, inhale, put your right hand against your ear, and slowly lean back; Exhale, gaze into the distance through your fingertips, breathe naturally, return to the original, and change to the other side.
Function: Soften the muscles of the whole body, strengthen the bones and muscles of the back, eliminate the fat on the back, promote the breath of dantian through the strong waist, effectively correct the bad posture such as leaning forward and hunchback with the lower body as the center, and make the mood more positive.
Camel in water
Action: Kneel in the water, legs open, shoulder width. Inhale, push your waist and hips forward, put your right hand in the center of your left foot, slowly lean back your left arm, and straighten your hands backwards from your waist and abdomen to achieve the effect of actively stretching your abdominal muscles. Take a deep breath (easy for beginners), recover and practice on the other side. Consciousness is placed on the stretched abdomen, and the stomach feels flat.
Function: effectively reduce excess fat in abdomen and spine, beautify body lines, prevent lower body obesity, correct hunchback and eliminate it.
Egret style in water
Action: Sit up straight, inhale, grab your right foot with both hands and straighten your legs up, exhale and pull your knees vertically, pull your waist and back as far as possible to your face and chest, and tighten your inner thigh muscles. Don't force yourself, slowly recover and switch legs to the other side.
Function: eliminate the fat in the inner thigh, make the leg thinner, outline the perfect curve of the thigh, correct pelvic deviation, correct X-shaped leg and O-shaped leg.
Underwater triangle
Action: open your feet shoulder width, inhale, raise your arms horizontally and straighten them, and the strength reaches your fingertips; Exhale scoliosis. Look through your fingertips, keep breathing, inhale and exhale; Switch to the other side.
Function: Adjust the waist deflection to make the waist stress balanced. At the same time, deep cells and the inner side of the lower abdomen can burn fat muscles, accelerate fat burning, reduce fat, and have a small waist.
Anaconda type
Action: Lie on your stomach and lift your head off the water. Open your feet, hook them, put your hands on both sides of your chest, inhale and stretch your knees, hold up your upper body by your wrists (if not, put your legs on the ground), exhale and lean back, lean forward your lower back, stretch your neck as much as possible, stare back and keep breathing.
Function: promote the secretion of anti-fatigue hormone, forge anti-fatigue physique, relieve fatigue, stretch the whole back, tighten the abdomen, and achieve the effect of reducing fat.
Fly in the water
Action: Sit on your knees, raise your arms horizontally, inhale, spread your chest and lean back, open your hands as far as possible, take a deep breath and restore. Focus on the chest and feel the comfort of chest expansion.
Function: Beautify chest lines, prevent chest sagging, correct hunchback and enhance vitality.
Water dance style
Action: stand in the water, inhale, grab your right ankle with your right hand and raise your right leg as high as possible; Exhale, lift your left arm forward and keep your posture balanced (beginners are recommended to help practice in the pool). Take a deep breath and feel the feeling that your left arm stretches forward and your right arm stretches backward when your right leg stretches backward. Go back to the original position and switch to the other side.
Function: Enhance the sense of body balance, improve the function and flexibility of all joints of the whole body, improve the internal circulation, restore the original curve of the spine and improve the energy level.
Waist twisting in water
Action: the right leg is backward, the center of gravity of the left foot is placed on the inner side of the right thigh, forming a triangle posture to sit down, the right hand grasps the ankle and the left hand is placed on the side. Inhale, turn left, keep breathing deeply, and practice alternately with your legs.
Function: Correct the arrangement of spine, enhance the metabolism of stressed parts, accelerate the decomposition of body fat, and shape beautiful lateral body lines.
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