Yoga asanas

Yoga's most basic postures

Yoga's most basic postures, yoga originated in India, the focus of the senses is the mind, by matching the senses, the body to realize the control of the body, if you do not know yoga's most basic postures, please continue to look down, I hope it will help you.

1, Triangle

Integrated development and hip hinge movement patterns

Enhance the swinging kettlebells, hard pulling, kettlebell windmill (kettlebell windmill) athletic ability.

2. Diagonal Extension

Increases flexibility in hip flexion, abduction, and external rotation

Lengthens the latissimus dorsi

Enhances all squatting movement patterns and pushing.

3. Downward Facing Dog

Lengthens and mobilizes the entire superficial line of the back and decompresses the DUI spine.

Increases ankle flexibility and stretches the Achilles tendon.

4. Low Pyramid

Great for the iliotibial bundle and posterior femoral group, try it and you'll see what I mean.

5. Warrior

Shoulder extension chest expansion and hip flexion

Increases front squat mobility

6. Lunge Variation

Lengthens the lateral lumbar and psoas major muscles

For People who sit for more than two pairs of hours a day are very suitable.

7. Low Lunge and Four Variations

Lengthens the quadriceps while assisting with the depth of knee flexion

Also improves chest rotation.

8, Pigeon Pose

Helps to open the hip joint more y

Helps to relieve low back pain in most cases

9, Shoelace

Stretches the hip muscles

Is a large number of hip joints hinge movement training followed by a great recovery pose.

10. Spinal Twist

A deep rotation of the chest has a calming effect on the central nervous system.

How to combine yoga with strength training.

Method 1: A week of strength-training oriented, do a simple workout on one day of the week, or schedule an active recovery workout on that day, add in a 15-minute yoga practice, and choose only 3-4 yoga poses at a time, and for now you just focus on the poses above.

Method 2: The 12-week workout scales back the intensity of your workouts, committing to only two strength training sessions per week, preferably choosing movements that train your entire body, such as kettlebell swings, pull-ups, front squats, overhead presses, shoulder presses, deadlifts, snatches, high rolls, or anything that maintains your overall goals.

By practicing just yoga 4-5 days a week and combining it with your strength training one day, you'll feel like you're losing overall strength for the first few weeks, and while the mood is a little bad, stick with it for 12 weeks and then switch back to Method 1 and you'll find that you're not only recovering faster overall, but you're also more efficient with your strength and training.

Try these exercises, I don't think fitness is a one or two day thing, in the long run, while it should make you stronger, it's more important that you put some time and effort into your sustainability.

Yoga's most basic asana 2

1, cat stretch (melting heart style)

Exercise method:

Quadrangular kneeling position on the mat with both arms forward, forehead or chin pointing to the ground to keep 1-2 minutes

To clear the meridians: spleen meridian, stomach meridian, pericardium meridian, Lung Meridian, Large Intestine Meridian, Small Intestine Meridian, etc.

Benefits: Effectively stretches and opens the shoulder joints and chest cavity, compresses the joints and connective tissues of the upper back.

2, ankle stretch

Exercise Methods:

Kneeling on the mat, feet together, buttocks sitting on the heels, the body slowly tilted backward with both hands on the back side of the body or hands together on the chest

To clear the meridians Spleen meridian, stomach meridian, heart and lung meridian

Benefits: Effectively opens and strengthens the insteps and ankles

3. Banana Pose

Exercises:

Lie on your back on a mat, bend the knees close to the hips and lift the hips up and to the left side, The left leg and torso are then shifted to the right, the left arm is stretched out and the right hand holds the left wrist for 1-2 minutes, and then the other side is shifted

To clear the meridian: the gallbladder meridian

Benefits: Effectively stretch the iliotibial bundle and the entire body's 'side', all-around stretching of the body, massage the spinal column, relieve lower back pain, and promote sleep.

4. Butterfly Pose

Exercise Methods:

Sitting on a mat, feet together or slightly apart, exhale, spine completely relaxed forward and downward, arms forward

To ease the meridians: liver meridian, kidney meridian

Benefits: effective stretching of the iliotibial bundle and the whole body 's side, all-round stretching body, massage spine, relieve low back pain, promote sleep.

Benefits: effectively stretch the inner legs, help open the hips, nourish the pelvis, relax the lower back

5, half butterfly

Exercise:

Sit up on the mat, straighten the legs and bend the left knee on the root of the right thigh to exhale.

Prayer Pose

Practice: Stand up straight, feet together. Put your hands together in front of your chest. Relax your whole body. Even out your breathing.

Benefits: establishes a state of concentration and tranquility, prepares the body for the exercise to be performed.

Spreading Arms Pose (Arms Up)

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

Breathe: Inhale as you raise your arms up.

Benefits: Stretches the abdominal organs, thus eliminating excess fat and improving digestion. Exercises the arm and shoulder muscles. Strengthens the spinal nerves and opens the lobes of the lungs.

Forward Bend Pose (Hands Touching Feet Pose)

Directions: Bend your body forward until your hands or fingers touch either side of your feet or the floor in front of your feet. Use your forehead to touch your legs without straining them. Keep your knees straight.

Breathing: Exhale as you bend forward. In the final position try to contract the abdomen and exhale as much as possible.

Benefits: Helps to eliminate or prevent stomach or abdominal disorders, reduces excess abdominal fat. Improves digestion. Helps to eliminate constipation, softens the spine and strengthens the spinal nerves.

Horseback Riding Pose

Directions: Stretch the right leg back as far as possible. Bend the left leg at the same time, but keep the left foot in place. Keep your arms straight and in place. At the end of the movement, the body weight should be supported by both hands, the left foot, the right knee and the right toe. In the final position, the head should be tilted back, the back arched, and the gaze upward.

Breathe: Inhale as you extend your right leg back.

Benefits: Massages the abdominal organs and improves their mobility. Strengthens the muscles of the legs and gets the nerve balance.

Mountain Pose

Directions: Straighten the legs, put the feet together, lie down with the body forward, the hips in the air, and lower the head so that it is between the arms. The body should become two sides of a triangle. In the final position the legs and arms should be straight, and in this position try to land on your heels.

Breathing: Exhale as you straighten your legs and bend your torso.

Benefits: Strengthens the nerves and muscles of the arms and legs. Bends the spine in the opposite direction of the previous pose, thus further contributing to the flexibility of the spine. Strengthens the spinal nerves and supplies them with fresh blood.