Yoga's classic moves

The classic moves of yoga

The classic moves of yoga, practicing yoga can be very good to cultivate the body and mind can also help to lose weight, yoga can help us stretch our body, for yoga people, from the beginning of the yoga whites to the gradual in-depth practice, you will understand the importance of the core strength of the practice of yoga, the following share of the classic moves of yoga.

Classical movements of yoga 1

Types of yoga:

Hatha Yoga

Also known as traditional yoga. Hatha stands for polarities, such as sun and moon, man and woman, black and white, and so on. Through bipolarity. Let both sides in a balanced situation to fully play their role in harmony.

Suitable for people: Hatha Yoga is suitable for beginners. Through the skills of movement, breathing, rhythm to achieve the purpose of training. It is beneficial to the nervous system, various glands and internal organs. This will stimulate the body's potential.

Classic movements:

1. Prayer pose

Practice: Straighten your body, feet together. Bring your hands together in front of your chest. Relax and breathe.

2. Spreading Arms Pose (Arms Up)

Directions: Raise your arms above your head. Spread your arms shoulder-width apart. Tilt your head and upper body slightly back.

Breathe: Inhale as you raise your arms up.

3. Forward Bend (Hands Touching Feet Pose)

How to do it: sit with your body bent forward, and reach for your toes, or the ground in front of your feet, with your hands. Use your forehead to touch your legs, but don't strain them. Keep your knees in stirrups straight at all times.

Breathing: Exhale as you bend your body forward. In the final position try to contract the abdomen and exhale heavily.

Hot Yoga

From the literal meaning we can learn that he is required to train yoga poses in high temperatures. The temperature is carried out in 38 ° C to 40 ° C. Hot yoga is a set of yoga poses. It is more of a test of your flexibility.

Hot yoga is training in high temperatures, there will be a lot of sweat, through sweating can take away some of the toxins in our body, reduce stress. It has a greater effect on weight loss, so if you have a greater need to lose weight, you can choose hot yoga for training.

Suitable for people: hot yoga is most suitable for sedentary, like office workers, students, a class of people who often need to sit at the desk to work. It is mainly for your lumbar spine, spinal health exercises.

Classic action:

1. Standing deep breathing

Effect: can expand our lung capacity, accelerate the respiratory cycle. Warm up for the following exercises!

2. Half Moon Pose

Function: do a good job of stretching and stretching the spine. Strengthen our waistline

3. Clumsy

Role: can strengthen our leg muscles, for the relief of spinal pain, lumbar disc herniation has a good cushioning effect.

4. Standing Head-Touching Knee Pose

Role: It helps to improve our concentration, focus. Bend downward and tighten the abdominal thigh muscles. Beneficial to the sciatic nerve. Extends our Achilles tendon.

Note:

Because hot yoga is performed in high temperatures, we must regulate our own respiratory state and a maximum of their physical capacity. Practicing hot yoga will cause us to sweat a lot

During the training process, we should replenish water in a timely manner and drink it slowly in small sips, and at the end of the training, we should replenish a large amount of electrolyte water to maintain the function of our body. Don't be in a hurry during training, do your exercises slowly and stretch your body out to prevent strains.

3. Aerial Yoga

Known as anti-gravity yoga. Unlike regular yoga, it requires trainers to complete movements in a yoga hammock. Aerial yoga by is expressed by dance. It combines traditional yoga, Pilates, dance, and other various programs, is a new and interesting way of yoga exercise. Aerial yoga often brings us a very beautiful feeling, and its completion is more like a piece of work for us to enjoy.

Yoga's classic moves 2

1, hero forward bend

Kneeling on the surface of the mat, feet closed

buttocks sitting on the heels

knees open slightly larger than the hips

Inhale to extend the spine, breathing the torso forward and downward

Maintained 5-8 inhalation

2, locust style

Lying sideways on the surface of the cushion, the two hands behind the body interlocked

Breathe, head up and legs back up

Both arms straight backward extension

Legs together and tighten, maintain 5-8 inhalation

3, the small bridge

Lie flat on the mat, bend your knees close to your buttocks

Open your feet hip-width apart, and keep your calves upright on the mat

Breathe to lift your hips upward, and hold your hands behind your body

Lift your sternum up and open it, and keep it at 5-8 inhalations

Repeat the exercise for 2-3 groups

4. amp; Four Pillar Pose

Lie on your side on the surface of the mat, put your hands on either side of your sternum

Open your feet shoulder-width apart

Inhale to extend your spine, and breathe to tighten your core

Straighten your arms and go into Slanting Plank Pose

Maintain 5-8 inhalations, bend your elbows down

Keep your arms parallel to the floor, and maintain 5-8 inhalations. 5-8 inhalations

5. Downward Facing Dog

Gradually move from Slanting Plank Pose, with your buttocks backward and upward

Straighten your legs and arms, and extend your spine

Stomp down on your heels, and maintain 5-8 inhalations

6. Double Angle Pose

Mountain standing, two feet open slightly larger than a large long legs

feet over the front of the ', inhale to extend the spine

two hands behind the body interlocked, breathing the torso forward and down

arms backward and upward, maintain 5-8 inhalation

yoga's classic action 3

health care yoga poses

1: The body stands upright, legs together as much as possible, hands together in a prayer-like lift to the chest. Hold the standing position for 10 to 20 seconds.

Tips: This action can correct the person's bad standing posture, increase the balance of the body.

2: Inhale, hold your hands together in a prayerful position in front of your chest, bend your right foot and lift your foot to the inside of your left thigh, as if in a half-lotus position.

Tips: This action is very beneficial to some knee patients, and this action can also treat diseases caused by kidney dysfunction.

3: Slowly inhale, exhale, the left foot to pay attention to the center of gravity, the right foot to maintain a half-lotus shape, hands slowly upward parallel straight, palms facing each other.

Tips: for the arm and leg muscles stretching, thereby increasing the person's ability to balance, the formation of a good exercise effect on the spine and arm parts, it is recommended that we often do this action.

4: hands up, try to keep parallel, eyes to the fingertips, feet together.

Tip: This step, mainly to stretch the arms upward, so that the body joints pull apart.

5: Take a deep breath, straighten your left arm upward, stretch your right hand to the right side to open it, and point your right foot forward on your toes.

Tips: this off action pay attention to keep 10 seconds to 20 seconds, mainly to strengthen the leg strength and balance, the internal organs have a soft massage of the protective effect.

6: This action as a whole is called buzzard style, first of all, the knees of both feet are slightly bent, the back of the knee of the right foot rests on the knee of the left foot, the calf of the right foot backward around the calf of the left foot, and then use the big toe of the right foot to hook the upper part of the left ankle.

Balance your entire body on your right foot, extend your arms forward, lining your left elbow with your right elbow, turn your right arm to the right, turn your left arm to the left, and keep your hands as close to your chest as possible, and hold the entire movement for 10 to 20 seconds.

Tips: This action is effective for stress relief, neuralgia and paralysis.

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

Tips: this action to keep 10 seconds to 20 seconds, pay attention to the left foot standing knee can not bend, the whole body straight, the action is mainly with the help of the leg muscles to maintain body balance, can make a person's mind refreshing, invigorating.