Yoga classic action, practicing yoga can improve self-cultivation and help to lose weight. Yoga can help us stretch. For yogis, you will understand the importance of core strength for yoga practice from the beginning to the gradual in-depth practice. Here are some classic movements of yoga.

Yoga classic movements 1 Yoga type:

Hatha Yoga

Also known as traditional yoga. Ha, he represents two poles, such as the sun and the moon, men and women, blacks and whites, and so on. By polarity. Let the two sides give full play to their roles in a balanced situation and live in harmony.

Suitable for the crowd: hatha yoga is suitable for beginners. The purpose of training is achieved through the skills of movement, breathing and rhythm. It is of great benefit to the nervous system, various glands and internal organs. Thereby stimulating the potential of the body.

Classic action:

1. Prayer style

Practice: Keep your body straight and your feet together. Put your hands together on your chest. Relax and breathe.

2. Extension arm type (arm up)

Exercise: Raise your arms above your head. Open your arms shoulder-width apart. The head and upper body lean back slightly.

Breathe: inhale when your arms are raised.

3. Bend forward (hands touching feet)

Exercise: lean forward, lean forward, and reach the ground on your toes or feet with your hands. Touch your leg with your forehead, but don't pull it. Always keep your knees straight.

Breathing: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale a lot.

High temperature yoga

Literally, we can know that he needs to practice yoga at high temperature. The temperature is between 38℃ and 40℃. Bikram Yoga is a set of yoga moves. Test your flexibility.

Bikram yoga is a high-temperature training, and he will sweat a lot. Sweating can take away some toxins from our bodies and relieve stress. It has a great effect on losing weight. If you need to lose weight, you can choose Bikram Yoga for training.

Suitable for people: Bikram yoga is most suitable for sedentary people, such as office workers and students, who often need to sit at their desks to work. It is mainly aimed at the healthy exercise of your lumbar spine and spine.

Classic action:

1. Stand up and take a deep breath.

Function: It can expand our vital capacity and accelerate the respiratory cycle. Warm up for the following exercises!

2. Half-moon style

Function: Do stretching exercises and stretch the spine. Strengthen our waistline.

clumsy

Function: It can strengthen our leg muscles and has a good buffering effect on relieving spinal pain and lumbar disc herniation.

4. Stand with your head touching your knees

Function: It helps to improve our attention and concentration. Bend over to tighten the abdominal and thigh muscles. Good for sciatic nerve. Stretch our achilles tendon.

note:

Because Bikram yoga is carried out at high temperature, you must adjust your breathing state and exercise to the maximum extent. Practicing Bikram Yoga will make us sweat a lot.

In the process of training, we should replenish water in time and drink slowly in small sips. After training, you should supplement a lot of electrolyte water to maintain your body's function. Don't rush for success in the training process, do exercise slowly, stretch your body and prevent strain.

3. aerial yoga

It's called anti-gravity yoga. Unlike ordinary yoga, he needs the trainer to complete the movements in the yoga hammock. Aerial yoga is expressed by dancing. It combines traditional yoga, pilates, dancing and other projects, and is a brand-new and interesting yoga exercise method. Aerial yoga often brings us beautiful feelings, and its completion is more like a work for us to appreciate.

Yoga classic action 2 1, hero bends down

Kneel on the surface of the mat and put your feet together.

Sit still.

The knees are slightly larger than the hips.

Inhale and stretch your spine. Breathe back and forth.

Keep 5- 8 inspirations.

2. Locust type

Lie on your side on the surface of the mat with your hands crossed behind your back.

Breathe, lift your head and lift your legs back.

Straighten your arm.

Keep your legs together and tighten, and keep inhaling for 5- 8 times.

3. Small bridge type

Lie flat on the mat and bend your knees close to your ass.

Open your feet to hip width and keep your calves vertical.

Breathe, lift your hips and shake hands behind your back.

Lift and open the sternum, and keep inhaling for 5- 8 times.

Repeat training 2-3 groups

4. Inclined plate &; Silie

Lie on your side on the mat with your hands on both sides of the sternum.

Feet shoulder-width apart.

Inhale to stretch the spine and breathe to tighten the core.

Put your arm straight into the inclined plate.

Keep inhaling for 5-8 times and bend your elbows downward.

Keep your arms parallel to the ground and inhale for 5-8 times.

5. Down Dog Style

Gradually start from the inclined plate, and the hips are backward and upward.

Straighten your legs, arms and spine.

Step down on the heel and keep inhaling for 5-8 times.

6. Double angle type

Stand in a mountain style, with your feet slightly wider than one long leg.

Forefoot', inhale and stretch your spine.

Hold your hands behind your back and breathe forward and down.

Keep your arms back and up and inhale 5- 8 times.

Classic Yoga Movement 3 Healthy Yoga Movement

1: Stand up straight, put your legs together as far as possible, and raise your hands to your chest to pray. Standing 10 seconds to 20 seconds.

Tip: this action can correct people's bad standing posture and increase the balance of posture.

2. Inhale, keep your hands folded to pray before your chest, bend your right foot, and lift your foot to the inner thigh of your left foot, like a semi-lotus posture.

Tip: This action is of great benefit to some patients with knee joint diseases, and can also treat diseases caused by renal insufficiency.

3. Breathe in and out slowly, pay attention to the center of gravity with your left foot, keep your right foot in a semi-lotus shape, and slowly straighten your hands parallel with your palms facing each other.

Tip: For stretching the muscles of the arms and legs, so as to increase people's balance ability and form a good exercise effect on the spine and arms, it is recommended that you often do this action.

4. Raise your hands, try to keep them parallel, look at your fingertips, and put your feet together.

Tip: in this step, the main thing is to stretch your arms upward and open your body joints.

5. Take a deep breath, straighten your left arm up, stretch your right hand to the right, and put your right toe forward.

Tip: Keep this action 10 seconds to 20 seconds, mainly to strengthen the leg strength and balance ability, and protect the internal organs through gentle massage.

6. This action is called vulture style as a whole. First, the knees of both feet are slightly bent, the right knee is placed on the left knee, and the right calf bypasses the left calf backwards, and then the upper half of the left ankle hooks the big toe of the right foot.

Balance the whole body with your right foot, stretch your arms forward, line your left elbow with your right elbow, turn right with your right arm, put your hands on your chest and turn left as much as possible, and keep the whole movement 10 to 20 seconds.

It is suggested that this action can relieve stress, neuralgia and paralysis.

7: Bend your right foot upward, hold your right knee with both hands, and support your whole body with your left foot.

Tip: Keep this action 10 seconds to 20 seconds. Be careful not to bend your knees with your left foot and stand up straight. Actions mainly rely on the strength of leg muscles to maintain body balance, which can refresh the mind and refresh the spirit.