1, forward bending
Exercise: Bend forward until your hand or finger touches either side of your foot or the ground in front of your foot. Touch your leg with your forehead, but don't pull it. Keep your knees straight.
Note: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale as much as possible.
Effect: It helps to eliminate or prevent stomach or abdominal diseases and reduce excess abdominal fat. Improve digestion. Helps to eliminate constipation, make the spine soft and strengthen the spinal nerves.
2. Lateral bending
Practice: Lie on your back on the floor, put your legs together, lift your calves and feet, put them on a chair, put your arms together and lift them to your chest. Slowly lift your upper body until your elbow touches your knee, keep your posture for 2 seconds, and then lie on your back on the floor. Repeat the action 20 times.
Effect: effectively burn abdominal fat.
3. Mountain style
Practice: straighten your legs, put your feet together, lie prone, raise your hips in the air, and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position.
Note: straighten your legs and exhale when bending your torso.
Effect: Strengthen the nerves and muscles of arms and legs. Bend the spine in the direction opposite to the previous posture, thus further contributing to the softness of the spine. Strengthen spinal nerves and supply fresh blood.
4. Camel style
Practice;
Step 1, kneeling on the floor, knees slightly apart. Hands and hips naturally hang down beside your body and straighten your spine;
Step2, hold your hips with your hands, inhale, gently push your pelvis forward and tighten your hip muscles;
Step3, the upper body slowly bends backwards. First, touch the heel on the same side with one hand. If beginners can't touch their heels, they can stand up their heels and control the ground with their toes.
Step4, exhale, keep up with the other hand on the same side of the foot, relax the head backwards, try to push the waist and chest up to the maximum, and keep breathing evenly;
Step5, inhale, hold the lower back with both hands in turn, and get up slowly;
Step6, exhale, sit your hips on your heels, stretch your body and arms forward on the floor, and touch your forehead with the ground.
Precautions for getting started with yoga:
Do not do yoga on an empty stomach. It is best to eat it one hour before yoga, but if you can't eat anything one hour before yoga but you are hungry, you can eat a banana 20 minutes before yoga to resist hunger and avoid indigestion. Take a shower at least 15 minutes after yoga. When practicing yoga, dress as simply and loosely as possible. It is best to practice barefoot and take off your watch, belt or other accessories.
Yoga can't be practiced indiscriminately.
Myth 1: Practice yoga at a fixed time every day.
I remember someone said: Yoga is not a sport, but a way of life. It is better to integrate yoga into life instead of practicing yoga several times a week.
Myth 2: Yoga requires vegetarianism, and it must be on an empty stomach before practice.
Yoga never forces practitioners to be vegetarian, but with practice, you will gradually find that your body and mind are developing in a good direction, and you like a light and healthy diet.
It is best to have an empty stomach before yoga practice, but if you feel hungry, it doesn't matter to eat some fruit or drink a glass of milk, especially for practitioners with hypoglycemia, who need to add a little sugar before practice. You'd better wait for 30 minutes before eating after practice.
Myth 3: Only people with soft bodies are suitable for practicing yoga.
Because of practicing yoga, the body becomes soft, and people who are not soft are suitable for practicing yoga. This is the misunderstanding of yoga by most people. Yoga emphasizes moderation and does not pursue the range of action completion. As long as the practitioner tries his best, he can get the ideal effect.
Myth 4: Yoga is a weight loss exercise.
The ultimate goal of yoga practice is to balance the body (body) and mind (thinking, emotion, etc.). ) and spirit (instinct to perceive things), so practitioners not only get physical health, but also get psychological health and instinctive development. As far as fitness is concerned, the role of yoga also includes regulating endocrine, treating and assisting diseases, relieving fatigue and stress, and so on. Therefore, it is incomplete to regard yoga as a weight loss exercise, and weight loss is only one of the purposes of practicing yoga.