Nine yoga poses for perfect body
This is a very simple set of weight-loss exercises. You can usually practice on the floor at home. You can not lose weight and can bear the pressure brought by work.
Triangular method: · Start with the mountain posture, right foot Mike back; turn right foot and the outside of the leg at 90 degrees, left foot forward.
Use your legs as the center point and turn forward.
The right heel is aligned with the left instep.
Raise your arms and your palms down.
Straighten your legs (if you can’t, you can bend the implant 90 degrees) and stretch your torso and arms.
Place your other hand on a bone, ankle, or floor.
Keep your left and right arms in a straight line.
· Look up.
Hold for 5 breaths.
Return to the original position and start on the other side.
Efficacy: Tighten the side waist, reduce waist feces, stretch leg ligaments, beautify leg curves, promote facial blood circulation, and prevent skin diseases.
Hero cow face method: King Kong sits and adjusts his breath.
(··········· Inhale, stretch the right arm, elbow, exhale, pull the right elbow with your left hand, try to lower your right hand between the two shoulder blades.
· The left arm is bent backwards, with fingers facing each other.
Straighten your back, look straight up, hold for 20 seconds, and breathe naturally.
· Do it 3 times on each side.
Do it on the other side.
Efficacy: beautify the carbon dioxide curve, and have an adjuvant treatment effect on periarthritis of the shoulder.
Flexible knee and hip joints to improve the symptoms of arthritis pain.
Severe knee rheumatism, those with arthritis should avoid it.
Cobra-style method: · Prone, legs straight, noses on the ground, hands under shoulders, fingers separated, left and right middle fingers parallel.
· Keep your legs close together (you can separate your legs if there is an adjacent disease).
· Tighten both knee and hip muscles throughout the exercise, take a controlled breath, and breathe longer.
Inhale, slide your nose along the ground, slowly lift your head to look upwards, and lift it upwards, drive the tilt away from the ground, do not straighten your elbows, keep bent, close to the rib cage, and do not pull up to the earlobe.
? Hold this position for 6 breaths, then exhale and lower your body.
Efficacy: Flexible back waist, reducing abdominal stools, nourishing the kidneys, firming the hips, and muscle groups on the back of the legs.
Those with severe lumbar disc herniation should avoid it.
Sit well, straighten your legs together, put your hands on your knees; inhale, straighten your arms up, your spine extends upwards, and your body leans back slightly; exhale, gradually bend your upper body upwards from the lower tail,Grab your feet with both hands; Slowly lower the upper body weight and extend the elbows slightly to help the main shaft fall; Relax your body and soul, with your head hanging down naturally, close your eyes, focus on the eyebrows, and finally reach your head and knees, keeping 10-30Second, breathe normally; · Inhale, straighten your arms, lift your upper body, exhale and lower your hands.
Efficacy: Stretch the posterior ligament of the thigh to reduce your aunt.
The front of the fracture, the lumbar muscles, relieves sciatica.
Camel-style “Camel-style” is a reclining posture suitable for beginners and seniors. It not only makes the neighbors soft but also refreshing!
But it must be noted that when doing “camel style”, the thigh and buttock muscles must be forced, especially when bending backwards, the pelvis and thighs must be pushed forward.
Tighten your thigh and hip muscles so you don’t get hurt.
Methods: · Kneel down with your calf flat on the ground, aiming to open your hips wide and your feet facing the sky.
The thighs and the main shaft are aligned in a straight line at an angle of 90 degrees to the ground.Place your hands above the pelvis, bend your elbows, straighten your back, fracture your shoulders, and your elbows forward and backward.
Inhale, starting from your upper back, slowly bend your body backwards, tighten your quadriceps, hips and abdomen.
Face up to the ceiling, don’t over-coax the neck.
Exhale. Put your right hand on the right heel, palms down, fingers back, and then put your left hand on the left heel in the same way.
Inhale, press your hands toward the soles of your feet, and instantly use your strength to make your chest taller.
The pelvis and thighs are perpendicular to the ground.
Relax your head and keep breathing natural.
Hold this position for about 15 to 30 seconds.
Then put your hands back over the pelvis, slowly return to the original position, and then rest your feet on the heels.
Efficacy: Beautify the skull and waist curve.
Those with severe lumbar disc herniation are not allowed.
Tree-style method: · Stand with your feet close together, expand your chest and abdomen, knees, and your big toes to concentrate and stand, with your forehead slightly raised.
· After inhaling, align your right knee while exhaling, so that the instep is attached to the hip joint with the soles facing upward.
Use your left leg to support your body weight, tilt your hands up, palms folded, breathe slowly, and stand still for 20 seconds to 1 minute.
Do the same exercise with the other leg.
· After the movement is completed, stretch your body and relax fully.
Efficacy: Improve balance and concentration.
Strong leg strength, shrink the upper and lower tibia, and extend the length.
Riding method: ? Try to represent the left leg backwards.
Bend your right leg at the same time, but keep your right foot in place.
· Keep your arms straight and your palms closed.
At the end of the action, the body is heavy enough to be supported by the right foot, left knee and left toe.
· In the final position, your head should be tilted back, your back arched, and your gaze up.
Efficacy: Extend the patellar ligament, reduce the thigh area, the front aunt, flexible back waist.
Double lotus sitting method: · First do a sitting posture, legs straight forward.
· Grasp your left foot with both hands, place it on the right thigh, the heel under the belly button area, and the bottom of the left foot board facing the sky.
· Grasp your right foot with both hands, and pull it over the left calf and place it on the right thigh.
Place your right heel under the belly button area, and the bottom of the right foot is also facing the sky.
? Keep your spine straight, and try to keep your knees on the ground.
Keep this posture for a long time.
· Swap your legs and repeat this exercise.
· After each meditation, massage your knees, thighs, extremities and two calves.
Efficacy: Promote blood circulation in the legs, flexible toes, insteps, and greatly help meditation.
Breathe calmly, calm your heart.
Fish-style variants: ? Lie on your back ? Support the ground with two elbows, raise your chest, raise your chin, and arch adjacently.
Put your head on the ground.
· Arch your hips as high as possible, put your hands together on your chest, straighten them back, close to the ground, and keep breathing deeply.
· Slowly restore and rest.
Efficacy: Stimulate the Baihui acupoint above the head, prevent hair loss and white hair.Beautify the skull, waist, exercise legs, abdominal strength.