Benefits and functions of parent -child yoga

1, Promote the baby's development

In the mother's uterus, the mother can promote the baby's brain, bones and muscles through parent -child yoga. Although the baby is small, it can still develop the baby's intelligence and lay a good foundation for the baby in the future.

2, Improve the functions of all organs of the whole body

Pass through"exercise" can improve sleep quality, enhance appetite, and improve immunity.Although parent -child yoga does not have a large amount of exercise for infants and young children, it is always healthy than lying on the day.

3Help to build a good mother -child relationship

Parent -child yoga is a good way to communicate. Facing the baby through the mother (dad),"Practice", speaks while the baby praises, encourages, or shows joyful expressions after the baby completes a movement, or the baby will have the same reaction.Good parent -child emotional communication is conducive to the formation of good personality and the establishment of interpersonal relationships.

4, exercise children's flexibility

Practicing parent -child yoga can make children's flexibility better, can achieve stretching bones and systemic muscles, so that walking posture, sleeping posture and sitting position are better corrected.You can get some improvement through the practice of yoga.

Parent -child yoga precautions

1Safety problems during exercise: When practicing parent -child yoga, the ground should also use Yoga mats in addition to soft carpets. Mom moves softly to ensure the safety of the baby.

2During the illness, babies should not participate in exercise; babies with incomplete neck development should not participate in exercise.

3Dietary requirements: yoga is an empty stomach practice, and the mother should3-4Eat hours in hours, if you are a little hungry, you can do before practicing2Drink some liquid or eat some fruits in the hour, after the practice is completed40It can be eaten in minutes.

4, Each action is generally done2-3all over.Mom can choose according to the baby's cooperation, don't be too reluctant.

5Do not ask your baby to do it in place: let your baby imitate yoga posture like walking.Don't teach your baby's "yoga breathing" method, just breathe freely.Happiness and safety of babies are the most important.

6It is critical to choose the music and place of practicing parent -child yoga. You can choose the music that your baby likes and familiar with and the place where you and your baby can be relaxed quietly.

What are the parent -child yoga movements

1Parent -child glossy style

Practice: Mom and baby are contracting10Cm, stand back to the back and breathe evenly.When inhaling, the mother and the baby bend forward at the same time, straighten their legs as much as possible, wear their hands through the middle of the legs, hold hands with each other, and stay10-20In seconds.Slowly restore and adjust your breathing.

Efficacy: The lines of long legs can be cultivated, blood circulation is promoted, and metabolism can be strengthened. Moms can beauty and beauty, and help the baby's good memory.

2, Back -back

Method: Mom knees kneels and sits, and the baby stands back to the back of the mother.Mom hooked her baby's hands, inhaled her back and placed her baby on her back, exhaling.After you are stable, you can let go of your hands, straighten your hands on your side, and stay10-20In seconds.Slowly restore, adjust your breathing.

Efficacy: Massage the mother's back and abdomen, relieve back pain, abdominal distension, constipation and other phenomena. At the same time, it can promote parent -child relationships, make the baby cheerful, more confident and security.

3, Cross -siter

Method: Mom lay flat on the ground, the baby stands.Mom bent her knees, hold her baby with both hands, vomit, the baby slowly sit on the abdomen of the mother.10-20In seconds.Slowly restore, adjust your breathing.

Efficacy: Massage the abdomen, promote gastrointestinal peristalsis, help digestion, prevent constipation and bloating.Lie when the baby is easy to sit firmly. Due to the contact of the mother's body, it can make the baby feel security and enhance the sense of self -confidence and security.

4, Parent -child competition

Method: Baby , inhale, the baby holds his body with both hands and exhale. The mother lifts the baby's leg and stays.5-10In seconds, the baby can go forward or retreat with his hands at this time, but it must not be performed.Restore, adjust your breathing.

Efficacy: It can make the baby flexible, increase physical strength, endurance, strong body, promote the tacit understanding between parent -child to feel, and prevent the baby's unity.

5.

Method: Mom lay flat on the ground, hold the baby with both hands, so that the baby's body is on both legs.Twist, your legs drop, inhale, your two legs are raised, and several times back and forth until your legs feel sore.Slowly restore, adjust your breathing.

Efficacy: Strengthen mothers' knee joints, leg strength and physical strength, flexible baby's hands and feet, enhance parent -child relationships and feelings, and make life more happy.

6Parent -child Dog

Method: Mom is flat on the ground, and her legs are opened with the same width as the shoulders.Inhale, the mother holds up her upper body with her hands, the baby holds her mother's shoulders with both hands, exhales her back, and looks up at her eyes.Stay5-10In seconds.Slowly restore, adjust your breathing.

Efficacy: The baby's physical center of gravity to massage the mother's hips and abdomen, which can promote the mother's digestion, relieve flatulence of the abdomen, and constipation. This posture is like playing with the mother to cultivate the feelings and tacit understanding of parent -child, making life full of funWith health.

7, Parent -child cheating

Method: Mom and the baby are sitting face to face, and the legs are opened left and right.Inhale, grip your hands with your hands, lean your head, stay5-10In seconds.Slowly restore, adjust your breathing.

Efficacy: It can stretch the muscles on the inside of the mother's thighs to prevent the accumulation of fat and beautify the leg curve.When the upper body is leaning, because the mother and the baby are pulling each other, they can rest assured to lean back to enhance trust and parental feelings and tacit understanding.

8, Horse riding

Method: Mom is on his knees, placed on the floor in front, and breathe evenly.The baby sits across her mother's waist and sits firmly. When inhaling, the mother can slowly push up the waist upwards. When the waist is exhaled, the waist can be recessed.

Efficacy: Because the mother's waist bears the physical gravity of the baby, it can achieve the effect of massage the waist and prevent back pain. The baby moves up and down with the mother's waist, which can train a sense of balance, increase the self -confidence and cheerful personality, so that the mother and the cheerful personality can make the mother and the heart and the cheerful personality.The baby's limb language is richer.

9, Jin Gang sitting style

Method: Mom takes a King Kong sitting style, holding her baby with both hands.Inhale, the baby steps his legs on his mother's thigh and breathe evenly.Exhale, mother and baby lean back at the same time, stay at the same time, stay5-10In seconds.Slowly restore, adjust your breathing.

Efficacy: This posture can use the baby's physical strength to massage the mother's thighs and calves, and promote the blood circulation of the leg.When you tilt behind your body, you can strengthen the trachea, prevent colds, and strengthen resistance.

10Tiger

Method: Kneeling on your knees, vertical thighs and ground, supporting the ground with both hands, preparing with four corners, the baby climb out of the mother's body; inhale, raise your head up, stretch your right leg back, try to lift your legs upwards upward, and lift your legs upwards.From the beginning, the baby is lying under the mother's body, the mother holds the baby with her hand and keeps her posture38Breathe; exhale, bow your head with chest arches, bend your right leg with your knees, contact the tip of the nose with your knees, the baby is sitting opposite the mother, the mother and the baby do the head of the head, keep the posture38Breathe; repeat this action, do each leg6Second-rate.

Efficacy: It helps to stretch the spine, strengthen the spinal nerve and sciatic nerve, and reduce the fat in the hip, hip and thigh area.

11, Twisting

Method: Take the sitting position, stretch your legs forward; bend your right leg, support the ground with your right hand, right foot on the ground, try to get close to the hips, let the baby sit opposite the mother, the mother turns on the right side, let the left upper arm tighten the outside of the right leg;The baby is sitting on the mother's left leg, the mother stretchs her left arm to hold her baby, inhale, try to twist the upper body at the right and rear, and stare at the right rear; keep38Restore after breathing, change the left side to practice, and do each on the left and right sides3Second-rate.

Efficacy: Stimulate the spine nerves, relax the spine, massage the internal organs, strong internal organs, tighten the waist and abdomen lines, and reduce the accumulation of back fat on the back.

12, Stretch the leg

Method: Lie on your back, inhale, stretch your arms over his head, the baby is lying on the mother's body; exhaling, the baby is sitting on the mother's belly, the mother slowly raises her legs, and she is about to show about the ground.25, breathe steadily, keep the posture20About seconds; exhale, continue to lift your legs up until the ground is about45, breathe steadily, keep the posture20About seconds; exhale, lift your legs up until you are vertical as the ground and breathe smoothly. The baby is lying on the mother to do the same actions.40About seconds; exhale, slowly let the legs fall to the ground with control, and the legs are required to keep stretching; after relaxation, repeat three times.

Efficacy: Tighten the abdomen and reduce the waist and thigh fat.

13Mountain style

Method: The two sitting cross their legs, raised their arms as well as their arms, their hands were intertwined, their palms were up, allowing the whole body to relax naturally; slowly exhaling, inhaling.When you exhale, let your body sink naturally, close your eyes, take a deep breath, let consciousness stay in all parts of the body and relax your body from your feet to head in turn; when you inhale, let your abdomen breathe; repeat breathing repeatedly until your body is completely relaxed;Keep4~11Breathing.

Efficacy: This posture is relatively static, which can inspire the baby's meditation. When the baby gets up in the morning, you can also use this posture to reflect the spirit.

14, Happy Baby Style

Method: Mom lying on his back, bending his legs, the baby stands between the mother's knees first, and the two are opposite; the mother holds her baby's hand, straighten her, holds her baby's hip, and holds up.Keep3~5Breathing.If the baby is flexible enough, you can open the word "one" in the air.

Efficacy: Funny, and the strength of the mother's waist, arms, and legs is also very good.

15Warrior

Method: Mom's legs are separated, exhaled, bent on the right leg; the baby is sitting above the thigh, you can hold your baby with both hands, or straighten your left arm as the side; the opposite side is also the same;And note that the knee should not exceed the toes.Straighten the right leg, firmly stick the outside of the right foot, sink the tail Bone, close it inward, do not collapse; keep4~11Breathing.

Efficacy: Let the baby feel the glory and pride of the soldiers who are like victory.

1. yoga ball inflation method

1,First, we pulled out the sales of the newly bought yoga inflatable mouth.

2,When pulling off the sales, find the pipe for inflatable. The yoga ball has a special inflatable pipe. Do not confuse and insert the small mouth of the inflatable pipe into the inflatable mouth of the yoga ball.

3,The other end of the Tube is connected to the inflatable port of the inflatable pump.

4,Finally, press the inflatable pump to inflation, press the inflatable pump to the end, and then let go of the inflation. After filling the air, pull out the Tube and block the sales of the air inlet.

Note:

During the inflatable process, the sphere should be measured at all times to prevent excessive expansion.Too much expansion can easily damage the ball.If it is inflatable in cold Outdoor in winter, it is 15%to 20%less than usual, because once you enter the warm indoor, the yoga ball will be in danger of blasting.It should also be noted that the heater, heating, etc. will weakly alolk the surface strength of the sphere, so do not approach.

two,yoga ball Moving Method

1. When buying yoga balls, there is a special plug that is equipped.

2. After getting the yoga ball, you must put the ball open, find the "white gas" on the ball and pull it off.

3. When the gas is fast, you can use the air pump to draw the air.

4. Then put it away and wait for the next use.

Is there really nude yoga? What is the effect of naked yoga?

Naked yoga can allow people to experience a kind of movement without restraint and obstacles; it can also make people breathe freely, improve physical balance and function, and allow people to produce separated, open, liberated, essential, popular, popular, popular, popular, popular, and popular.Feeling."

On the road of probe: The purpose of naked yoga is to remove the restraint on the body, and through the intimate contact between the human body and nature to achieve a realm of integration, this is the purest way of sports.

Promote blood circulation

When doing yoga, we can accelerate our heartbeat and strengthen our blood circulation.Although yoga is a moderate difficulty, it looks gentle and it will make you sweat.Through your own exercise, you can often do some twisting and curved postures and stimulate excretion organs to smoothly detoxify the effect of weight loss.

cosmetic

yoga can also be beauty in addition to weight loss.When doing yoga, we often do some stretching movements. This can increase the elasticity of the Skin, let more blood flow to the scalp to restore the head to the original color, and promote the blood circulation to make you look younger!

Release pressure

Anyone who has practiced yoga knows that yoga is a kind of aerobic movement that can be decompressed. When practicing yoga, you will find that your mood becomes calm, and the body of fatigue for a day is also liberated.When you are physically and mentally relaxed, you can promote the body's immune function. It is a great way of cure for discharge toxins accumulated in the human body because of stress.

Plasticity

Practicing yoga can maintain the balance of our bodies and improve some posture such as cervical spondylosis lumbar spondylosis. The improvement and adjustment of yoga can help us stretch our body, make the lines look smoother, and more highlight the s -body figure.

precautions

Anyone who has practiced yoga knows that in fact, the clothes are not worn when practicing yoga, and they are very loose, because too much and too tight clothes will hinder some difficult yoga movements.Especially when practicing high temperature yoga, if the clothes are worn too much, sweat can easily stick the Skin and clothes together, and it will not achieve the expected effect.

Prevent sneak shot

Naked yoga, a kind of controversial yoga method.

In addition to the effect of naked yoga, more ladies consider some privacy issues. If they will be sneaked while practicing yoga, they will become a hot topic.

People in the industry suggested that it is best to choose a more assured environment when practicing naked yoga. Specifically, pay attention to the following points:

a. If you go to the yoga Pavilion, you must choose a professional, regular, and reputable yoga museum;

b. When practicing nude yoga in the yoga museum, be sure to be in a relatively closed place;

c. Naked yoga can actually practice. For example, when a person is at home, you can close the doors and windows.

Different from ordinary yoga

Naked yoga movements are exactly the same as ordinary yoga, and there is nothing particularly emphasized.In terms of effect, it depends on the degree of investment. The purpose of the nakedness is to remove the restraint on the body.

1. How to choose yoga supplies

yoga supplies include yoga clothes, Yoga mats, yoga bricks, yoga ropes, yoga balls, yoga dumbbells, yoga gloves, yoga socks, yoga extension bands, yoga VCD, books, etc., including everything, there are many varieties.

According to the use of the use, generally the main yoga clothes, Yoga mats, and VCDs need to be used when they start practicing. They are the minimum tools for practicing yoga.For the first practitioners, clothes, cushions, and VCDs need to be purchased first, and yoga ropes, balls, belts, bricks, dumbbells, etc. will gradually increase on the basis of yoga.

Second, the purchase skills of various yoga supplies

1. yoga mat

Function introduction:

yoga mat is auxiliary supplies for yoga exercises.Putting Yoga mats on the ground can prevent bumps from spine, ankles, hip bones, knee joints and other parts.

Selecting skills:

Yoga mats should use non -toxic, tasteless and elastic products.Gently push the surface of the cushion with your palms, you need to have a dry feeling. If the surface of the cushion surface is too much, it feels slippery, then it will be easy to slip and fall when you practice on it.For the initial yoga practitioners, a thicker pad can be used, such as 6mm thick; those with a certain foundation can choose Yoga mats with a thickness of about 3.5mm-5mm.

2. yoga clothing

Function introduction:

A kind of clothing worn when you practice yoga during yoga clothes.When choosing a yoga service, it must be comfortable, the best is loose, and there are better breathability.

Selecting skills:

yoga movement has a large range of action. It is required to choose materials with good telescopic performance. At the same time, exercise sweats more, and the sweat absorption and breathability performance of the materials are relatively high.When choosing pants, it is recommended to use pants with rope pants.

3. yoga brick

Function introduction:

yoga bricks are a kind of auxiliary product when doing yoga exercises, helping the beginners of yoga or less flexible practitioners. For some yoga, if the hand is not enough to the ground or the body cannot reach the balance, you can use yoga to use yoga.Brick -assisted body support.In some yoga basic movements, such as the preparation of the front curls, you can use bricks when you can't hold the ground; when you do half -moon style, you can use bricks to transition when grasping the balance.

Selecting skills:

Good yoga bricks need good non -slip, dense and stable structure, good rebound, and the size is better to hold hands.

4. yoga ball

Function introduction:

yoga balls are also called fitness balls. They have strong internal inflation and have strong elasticity. Making action on yoga balls will increase the difficulty of exercise, exercise the sense of body balance, enhance the control of the muscles, and can also do a lot of stretching movements.

Selecting skills:

yoga balls are divided into size. They need to choose environmentally friendly PVC materials based on the height and weight of the user. Its elasticity, high bearing gravity, and no odor.

5. Stretch band

Function introduction:

yoga stretch Belt is a kind of auxiliary product when doing yoga exercises.For example, when the half -faced style, when the hands are close enough, you can use the extension Belt to transition; when you do the dance king style, the hands and feet are not enough to use the extension band to transition.

Selecting skills:

yoga extension bands are generally made of cotton cloth, cotton or linen or synthetic fiber. It is generally fixed to 2.5cm in width and is divided into multiple types according to the purpose, generally 1m-4m;Deduct.The body is too soft and wrinkled, which affects the use, and it is too hard to touch; the copper buckle should be avoided to avoid rust.

6. yoga towel

Function introduction:

yoga towel is used on the yoga mat, which can better absorb sweat and anti -slip. When using public Yoga mats, the towel can reduce the contact between the practitioner and the yoga mat, ensure hygiene, and warm up when resting.

Selecting skills:

A good yoga towel has a uniform and solid non -slip particles on one side. The grip is strong.

7. yoga column

Function introduction:

yoga column is also known as a foam axis. It is lightweight and cushioned elasticity. It is suitable for warm -up or exercise. It can eliminate muscle tension by rolling and pressing. It can also help yoga practitioners to complete the balance.

Selecting skills:

For friends who have just begun to use the yoga pillar, it is recommended to start with the softer material, first choose a larger diameter and a small density.

8. yoga wheel

Function introduction:

The yoga wheel is also called the Dharma wheel, which is mainly used to help relax the back muscles, open the chest and shoulders, enhance the flexibility of the spine, improve the body, and can also be used as a supporting utensil for inverted.

Selecting skills:

The yoga wheels must have a certain weight and hardness, which can ensure its stability and not easily deform. In addition, good anti -slip and wear resistance is indispensable.

What are the eight basic actions that teach you yoga to do yoga every morning to do yoga beauty to prevent old age

yoga has become a recognized exercise in the world to help physical conditioning. However, due to the busy work, many women can hardly come up with too much time for yoga exercises, and long -term work makes the spirit and appearance began to decline.Woolen cloth?

In the World yoga Center, India, "refreshing yoga" is very popular."Persist in this kind of refreshing yoga every day can not only refresh the gods, but also nourish the beauty and aging." A variety of "facial yoga" in newspapers and magazines, such as drum cheeks, stares, etc., is actually the exercise of facial expression muscles.The "refreshing yoga" gently massage through the face of the face to stimulate the facial meridian acupoint, so that the facial nerves are excited, and the refreshing effect in the early morning can accelerate the flow of facial blood flow, improve the Skin and Skin quality, To slow down the generation of texture, to a large extent prevent Skin aging.

The specific method is that after getting up every morning, wet your hands with warm water, and then massage on your face:

Step 1, press the nose on both sides of the nose with both hands, push up and down continuously;

Step 2, the thumbs of both hands are divided into the temples on both sides, the other four fingers are together, and the left and right hands are scraped on the forehead;

Step 3, like eye health exercises, the third quarter, press the temples, wheels to scrape the eyes;

Step 4, take turns to push the cheek Skin in turn in turn, and the order is pushing from bottom to top:

Step 5, push the front neck Skin from bottom to top in turn in turn;

Step 6, put both hands at the bottom of the two buns, and rubbing the roots of the ears with the middle finger, the order is alternating before and after;

Step 7, end the action, rub your hands and put your hands on the face.

Do 8-15 times each action, and 5 minutes a day will benefit a lot.When massaging, the movement must be light, just touch it gently, otherwise it will be pulled to the delicate facial Skin, causing facial muscles to relax.

8 basic actions of yoga

action1

Stand, separate your feet, bend your elbows beside your ears, recycle your elbow inward, lift your left leg forward and bend your knees until your thighs keep parallel with the ground, keep5In seconds, retract your arms and thighs and return to the initial state.Repeat20Second-rate.

action2

Sit in the front half of the chair, both feet together, the arms are raised flat in front of the body as wide as the shoulders, and the fists touch gently; keep the arms raising the position flat, slowly turn the body to the left, and then slowly pull back the face back to the surface.Ahead of the front.Practice on the side, repeat action20Second-rate.

action3

Sitting on the chair, his feet were close, his upper body was straight, his right hand, his right hand, and his left hand stretched to the right, took a deep breath, stood up with your chest, kept your posture for a few seconds, and then restored.Practice on the side and repeat multiple times.

action4

Lie down, try to keep the waist and hips close to the floor, adjust your breathing, pull the scapula, drive the spine and hips up upward, straighten your right leg upwards, perpendicular to the floor, vomit, and then slowly return to the prone position.Repeat this action5-10Second-rate.

action5

Lie on the floor with your feet together, lift up slightly, stretch your hands forward parallel, keep parallel to the ground, close your abdomen, and at the same time, the upper body also lifts away from the ground, take a deep breath, keep it, keep5In seconds, reply to the initial state.Repeat many times.

action6

Stand, separate your feet naturally, take your hands on your hips, raise your left leg, flex your knees until you keep parallel with the ground. Then, inhale, raise your head, hold your chest, keep your abdomen, keep this state in this state5In minutes, change your legs and repeat.

action7

Lie flat and lie flat, straighten your toes, hug your left knee tightly with both hands, straighten your upper body, and obliquely upwards45Straighten your left leg and straighten your toes.Correctly use abdominal strength to maintain your body balance.Adjust your breath, curved your left and right leg alternately, repeat10Second-rate.

action8

Lie on the floor with your legs, raise your legs together, lift your calves and feet, put them on a chair, bend your arms together, and lift it to your chest.Knee, keep your posture2In seconds, the upper body lay back on the floor.Repeat action20Second-rate.