Yoga 26 classic movement crosstalk

Yoga 26 classic movement crosstalk

Yoga 26 classic movement crosstalk, physical health is very important for us, of course, mental health is also the same, because only a healthy body can ensure normal work as well as learning, so that their efficiency doubled. The following share yoga 26 classic action crosstalk.

26 classic yoga moves 1

The first form: the breath series

Keep standing, close your mouth, inhale y through the nose, use the throat to breathe, slowly lift the elbow

as if the wings of the gulls, and eventually the forearms touch the ears, fingers bent in the opposite direction, the chin downward force, the arm more

More solid, be careful not to bend the arm forward, just the jaw inward.

Second style: half-moon style

Standing feet together, inhale, from the side of the body to straighten the arm upward, fingers crossed and clenched, index finger straight and merged, straighten the arm close to the ears, exhale, and keep this action to the front and back of the left and right different directions to practice.

Third style: awkward

Standing, feet shoulder-width apart, half squat at right angles, straight forward arms parallel to the ground, palms down, fingers together, heels flat on the floor, knees apart, exhale and sit down until the thighs are parallel to the ground,

Keep your arms parallel to the ground. Then keep your arm position still, lift your heels, knees together, center of gravity down, bend your knees, sit on your heels, straighten your spine, hold for 10-20 seconds.

Style 4: Bird King Pose

Stand with your feet together, place your right arm on your left arm, cross at the elbow joint, rotate your right hand towards your face and wrap your right forearm, touch your right and left hands together, point your thumbs together with the rest of your four fingers at a right angle to

Nose, keep the palms of your hands stretched out and flat, chin lifted and shoulders down. Pull the arm down, touching the chest as much as possible. Inhale to rise, exhale to relax the legs, arms, and then do the other side.

Style 5: Standing Head-Touching Knee Pose

Stand with your feet together, then lift your right knee upward, grab the collection, cross your fingers, and hold the palm of your foot. Attention

Always straighten the legs during the action, fix the knee joints, tighten the thigh muscles and keep breathing for 20-80 seconds. Exhale and relax the right leg, return to standing, then do the other side.

Sixth Pose: Standing Bow Pose

Stand with your feet together, inhale, grab the right ankle with your right hand from the back of your body, shift your center of gravity to your left leg,

lean forward, stretch your right hand to the right side, and at the same time lift your right leg upward, and pull your waist and abdomen towards your right leg

to draw it closer. Hold for 10 seconds, exhale and return the upper body to the standing position while returning the leg to the standing position. Switch to the other side of the leg.

Seventh Pose: Balance Tree Pose

Stand with your feet together and your arms extended as far as possible. Take a big step forward with your right leg, lift your left heel, look a little bit on the floor in front of your body and take a deep breath. Keep your hips level, tighten your muscles, and fix them into

a single unit from hand to foot, and try to lift your left leg upward so that your upper body, left leg, is parallel to the floor, and your right leg is straight at the knee, and hold for 10 seconds.

Style 8: Standing Split-Leg Stretch

Stand, legs two to three times shoulder-width apart, while your arms are lifted from both sides to be parallel to the ground, and your toes are pointing straight ahead, with your knees straight. Exhale, lower your upper body forward, grab your ankles with both hands, touch your forehead to the floor, focus on your heels, and let your back straighten as much as possible for 10 seconds. Then, inhale and lift your head, straighten your arms and straighten your upper body. Relax and rest.

Style 9: Triangle Pose

Keeping the leg position of the eighth pose unchanged, turn your left foot 90 degrees to the left, bend your left knee, and move your right foot outward from the phase so that your left thigh is level with the floor, and be careful that your left knee does not go beyond the tip of your left foot's toes. Inhale, raise your arms two

sides flat, breathe in and reverse your upper body to the left side of your body, gently point the fingertips of your left hand to the ground, extend your right hand upward as far as possible,

perpendicular to the ground, turn your head and look at the fingertips of your right hand, and hold it for 10 seconds. Inhale, return your upper body, straighten your left leg, and breathe into the other leg.

Style 10: Standing Split-Leg Head-To-Knee Pose

Build on the foundation of the ninth pose by recycling the legs slightly inward, roughly shoulder-width apart. Inhale, straighten your arms up

up above your head, turn your left foot 90 degrees to the left, turn your upper body to the left, exhale, go forward and down, place the outside of your arms on the ground and touch your knees with the top of your head, hold for 10 seconds. Inhale, arms drive upper body back. Then do the other side of the leg.

Eleventh Pose: Tree Pose

Feet together, gaze at a point in front of the body, focus on the left foot, slowly lift the right foot, grab the right foot with both hands

and place it on the left thigh, with the palm of the foot facing outward, and bring the heel close to the hips. Straighten your spine, tighten

your hips, straighten your left knee, and bring your hands together in front of your chest, holding for 10 seconds.

Twelfth Pose: Toe Tip Pose

Begin in Tree Pose, then look at a point on the floor, bend your left knee and lower your center of gravity, starting from the lower back

Bend forward, touching the fingertips of your hands to the floor, and lower your hips afterward, lifting your left heel up, and sitting with your hips on your left heel.

Shift your hands to your sides, feeling balanced. When you feel balanced, take your hands off the ground and close your palms in front of your chest, hold for 10 seconds.

13th Pose: Supine Pose

Lying on the mat, hands on both sides, palms up, feet relaxed, eyes open, normal breathing, complete relaxation

two minutes. The blood circulation is normalized and the body is completely relaxed. For the next asana exercise, do this after each

movement.

Pose 14: Wind Removal

Lie on your back, bend your right knee close to your chest, cross your fingers and hold your right knee two inches below your right knee, pull your elbows close to your

body, feel the squeeze in your chest and abdomen, then hold your breath and bring your chin close to your knee, straighten your left leg and place it on the floor, and hold for 10 seconds. Inhale back to the original and switch to the other leg.

Pose 15: Supine Raise

Lie on your back, straighten your arms, inhale, keep your legs straight and your heels on the floor. Use your arms to drive your body

forward and upward so that your upper body is perpendicular to the floor, then exhale and bend your body forward, grabbing your toes with your hands and touching your head to your knees

Elbows resting on the floor on either side of your legs. Hold for 10-20 seconds.

Pose 16: Cobra Pose

Lie down on your stomach with your legs naturally straight back and your hands on your chest, perpendicular to the floor. Slowly straighten your arms,

supporting your body so that your spine is back and your neck is relaxed.

Poses 17 and 18: Locust Pose & Full Locust Pose

Lie on your stomach, chin on the floor, arms straight, palms down, under the body, pinkies touching, chin stays on the mat, feet together. Lift the right leg reproductively upward at a 45-degree angle to the floor, don't rotate the leg to lift it, keep the right hip touching the right forearm, tighten the right leg muscles, straighten the knee, hold for 10 seconds, breathe normally. After exchanging left and right, lift both legs at the same time i.e. full locust pose.

19th Style: Bow Pose

Lie on your stomach, inhale, bend both knees, feet to the hips, arms from the outside to grab the feet, insteps, fingers closed, knees slightly apart, deep inhalation, eyes looking at the ceiling, at the same time, let the thighs of the upper body to leave the ground, the fingers

force, drive the body up, as far as possible off the ground, and eventually use the abdomen to maintain balance. Ultimately, use your abdomen to maintain balance. Hold for 20 seconds.

Style 20: Reclining Hero

Begin by kneeling on the floor, knees together, feet apart, toes pointing backward, hips on the ground between the two feet

Do not sit on top of the two feet, and the outer side of the thighs should be in contact with the inner side of their corresponding calves. Then press your elbows against the floor and slowly lean back, finally lying on the mat behind your legs. Hold

10-20 seconds.

Yoga 26 Classic Moves Crosstalk 2

26 Yoga Classic Moves

First Standing Deep Breathing

Function: to expand the lung capacity, enhance the circulation, and to prepare for the following exercises!

Second Half-Moon Pose

Function: invigorate the spirit, stretch the spine, correct the wrong posture, strengthen the waistline, hips, thighs, and enhance the function of the kidneys.

The third awkward pose

Function: strengthen the thighs, calves, buttocks muscles, stretching the hip joints, and is helpful in easing lower back pain and herniated discs.

Fourth Bird King Pose

Function: Improve body balance, coordination and concentration. Eliminate the lower limbs more than fat, prevent and eliminate calf muscle spasms.

Fifth Standing Head-Touching Knee Pose

Function: Improve concentration, patience, decisiveness, tighten the abdominal and thigh muscles, beneficial to the sciatic nerve, stretching the Achilles tendon, shoulder blades.

Sixth Pose Standing Bow Pose

Effects: Promotes blood circulation, improves cardiopulmonary function, allows the blood to flow to the internal organs and glands, and promotes good health; improves concentration, patience, and the ability to make decisions. Strengthens the abdomen and thighs. Tightens upper arm, hip and buttock muscles. Improves flexibility and strength of most muscles in the northern part of the summer and throughout the body.

Seventh Warrior Third Stance

Effects: Improves balance.

Eighth Standing Split-Leg Stretch

Function: stretch the muscles of the back of the thigh and the ligaments of the Achilles tendon. It promotes the function of abdominal organs and glands, improves constipation and sciatica, and makes the spine more flexible

Ninth Triangle Pose

Effects: Benefits every muscle, joint, gland, and internal organ in the body. This is one of the most important poses for strengthening hip and side lumbar extension and strength. It reduces the waistline and strengthens the triceps, obliques, and pectoralis major.

10th Pose Standing Split-Leg Head-Touching Knee Pose

Function: reduces excess fat in the abdomen, waist, hips, buttocks and thighs. Stretch the ligaments of the back of the thighs.

Eleventh Tree Pose

Function: Strengthens the legs, back and chest muscles. Improves balance and concentration, corrects bad posture and prevents hernia.

Twelfth Toe Tip Pose

Effects: This pose makes you more patient. Physically, it can treat gout and rheumatism in the knees, ankles and feet, and is also good for hemorrhoids.

The thirteenth type of supine

Function: the blood circulation back to normal, the body completely relaxed. Do this pose after each of the next movements.

14th Pose Removing Wind

Effects: Massage the abdominal viscera, strengthen the abdominal muscles, improve constipation, and remove flatulence from the stomach.

15th Sit-ups Dynamic Back Extension

Function: tighten the abdomen, stretch the leg ligaments and spine.

16th Cobra Pose

Function: To keep the spine in a healthy state of elasticity, improve all kinds of back pain and relatively minor spinal injuries. The pose is also good for the reproductive organs. It also adjusts menstrual disorders and various female dysfunctions. Strengthens the deltoids, obliques, and biceps.

Seventeenth Locust Pose

Effects: increases blood flow to the spinal region, nourishes the spinal nerves and strengthens the lower back and lumbar muscles. It is also beneficial for the digestive system down to the bladder and prostate.

18th Full Locust Pose

Effect: Same effect as Cobra Pose and Bow Pose, strengthens the muscles of the lower back, abdomen, upper arms and thighs. The Full Locust Pose also relieves and even eliminates insomnia, and is good for asthma, bronchitis and kidney dysfunction.

19th Bow Pose

Function: To strengthen the muscles of the whole body, the Bow Pose is an excellent posture. It strengthens the back, chest and abdominal muscles, relaxes the hips, shoulders and joints, and stretches and strengthens all the muscles of the legs, arms, throat, neck and jawline. The strengthening of the back muscles eliminates pain and stiffness due to fatigue.

Twentieth Reclining Hero Pose

Effects: It has a certain effect on sciatica, gout, rheumatism, eliminates excess fat in the thighs, strengthens the calf muscles, and stretches and pulls the lower back, knee joints, and ankles.

Style 21 Half Tortoise

Effects: allows the body to fully relax, improves the symptoms of indigestion, is beneficial to the lungs, so that more blood flow to the brain, so that the mind is more agile.

22nd Camel Pose

Effects: Benefits digestion, excretion, reproductive system, stretches and strengthens the spine. Relieves and eliminates constipation, back pain, lumbago, corrects hunchback and shoulder droop. Stretches the abdominal organs, throat, thyroid, parathyroid glands, expands the chest, benefits the lungs, reduces excess fat in the waist and abdomen.

Twenty-three Rabbit Pose

Function: Maximize the stretching of the spine, nourish the spinal nerves, maintain the flexibility and elasticity of the spine, promote digestion, and treat colds.

Twenty-fourth Single Leg and Double Leg Head Touching Knee Pose

Function: Stretches the sciatic nerve, ankle, knee, and hip joints, promotes digestion, and improves the function of the kidneys.

Twenty-five Spinal Twist

Effects: Stretch and relax the spine. Relaxes the muscle groups in various parts of the waist, back, shoulders and neck, preventing lumbar and back pain. Promote intestinal peristalsis, favoring excretion and absorption.

Twenty-sixth type of thunderbolt sitting inhalation

Role: lower the body temperature, stretching, relaxation of the abdominal organs, promote circulation, strong abdominal muscles, reduce waist circumference.

Yoga Category Introduction

Hatha Yoga

Hatha Yoga consists of the words "ha" and "tha". Hatha Yoga

Hatha Yoga consists of the roots "ha" and "tha", which refer to "sun" and "moon" respectively, representing the balance between day and night, yin and yang, cold and heat, any two complementary opposites. Hatha Yoga combines the four methods of yoga physical training, namely, asana, pranayama, kirtan and kirtan, into one body

By exercising the body's two extremes of flexibility and strength, the body achieves a state of equilibrium and coordination. In the program arrangement Hatha Yoga advocates physical training and correct relaxation complement each other, in the form, Hatha Yoga is manifested as gentle, elegant, rigid and flexible.

Iyengar Yoga

Founded by Indian master K.B.S Iyengar. Iyengar Yoga advocates practicing asanas in the correct placement and functioning of the body, and is a multi-level, precise and rigorous training system, with precise, detailed and clear explanations and systematic connections for each asana

and can borrow a variety of tools to assist in the completion of the corresponding exercises, focusing on the physiological structure of the human body, the coordination of bone, armour and muscle function, etc., because of its scientific rigor and thus has the ability to correct, treat and restore the body. Body. It is suitable for beginners, weak beginners and stiff people, as well as for practitioners who need to improve the quality of their postures.

Ashtanga Yoga

Ashtanga Yoga is a rigorous exercise designed to enhance the strength and stability of the limbs, the movement arrangement is basically fixed and rarely change, to worship A, B, interspersed with a large number of strong continuous tandem asana practice, the form The movements are basically fixed with few variations, starting with the worship style A and B, and interspersed with a lot of powerful and continuous tandem exercises.

The use of throat breathing, the constriction method, the point of gaze to synchronize the movement and breathing, so that the practitioner's senses inward, so as to obtain the effect of "movement meditation". Ashtanga Yoga, also known as "energy yoga", consumes a lot of calories, purifies the body, and balances strength, flexibility, and endurance.

Flow Yoga

Flow Yoga is characterized by its fluidity, softness, and continuity, with long pauses between asanas, and then clever postures connecting to the next asana, with endless combinations of sequences, and a combination of static and movement.

In the arrangement of asanas, we pay attention to the fluidity, the rise and fall of the transition in a coherent and orderly manner. In the breathing, you can choose abdominal breathing or throat breathing, so there is more room for flexibility.

Hot Yoga

Hot Yoga, also known as Bikram Yoga or Hot Yoga, is based on Hatha Yoga and is practiced with breath and rhythm in a constant high temperature environment. The hot yoga is based on Hatha yoga, in a constant high-temperature environment, with the rhythm of the breath, a set of body stretching training. Hot yoga is performed in an environment slightly warmer than the body temperature, providing a gentle warming effect from the surface skin to the deeper muscles to achieve a soothing effect

Improve the flexibility of the joints and muscles to avoid injuries. At the same time, sweat is discharged, toxins are detoxified, so that the soreness or stiffness of the muscles can be improved, and the state of mind and body will feel more comfortable, and the effect of weight loss is also very significant.