[yoga mat] What is the size of the yoga mat in yoga mat?How to buy Yoga mats

How to buy Yoga mats

As far as the yoga people are concerned, it is a necessity of daily life.The longer the yoga people who practice yoga, the more they like to bring their own Yoga mats.Because a fashionable and beautiful yoga mat, not only can you get more likes in the circle of social friends, but more importantly, you can also ensure the continuity of practice in the yoga hall, journey and home.

Therefore, choosing a yoga cushion that suits you has become a must -have homework for yoga people.Next, we mainly analyze how to choose yoga cushions from the positive lines, materials, size, portability and non -slip.

oneAs well asPositive line

This is the most important detail standard for yoga people to choose cushions.The positive lines on the pad can guide the assistant practitioner Xi Lian's more accurate and more accurate yoga.The choice of positive lines is basically grasped two points: First of all, it depends on the design principle of the lines (that is, the authenticity of the system).It is more accurate to fit)

2. What are the materials of Yoga mats?

At present, the mainstream Yoga mats on the market are generally divided into PVC, TPE, natural rubber, cotton, cotton, and mixed material Yoga mats.If you are allergic to latex, pay attention to whether you are not included in the latch-free in the scoring label.

PVC

Advantages: good durability and low cost of raw materials, so the price is relatively close to the people, and it is also currently using relatively common Yoga mats; it does not contain latex, suitable for gathers who are allergic to latex; material absorption is poor, so it is easy to clean.

Insufficient: Because the material absorption is poor, the non -slip resistance is good under drying, but for the sweaty people, the wetting and slippery properties are poor; plastic products cannot be degraded naturally.

TPE

Advantages: high elasticity; good/wet and anti -slip; environmental protection, some products can be completely recycled.

Insufficient: Compared with PVC, durability is poor.

Natural rubber

Advantages: raw materials are natural and environmentally friendly; surface natural texture and opening structure can help absorb moisture. Therefore, it is very good regardless of the anti -drying or slippery effect.

Insufficient: The smell is heavier when it is bought; the opening structure is easy to absorb stains and requires market cleaning.

cork

Advantages: environmentally friendly and non -toxic, almost no odor; wood is more back to nature; anti -drying and slippery effects are excellent.

Insurance: The price is relatively expensive; the wooden structure is well absorbed and it is not easy to clean.

Cotton

Advantages: Skin -friendly and non -irritating, is the first choice for love for traditional preparation craftsman; easy to clean.

Insufficient: The effect of the grip is poor, which is limited to yoga courses or meditation exercises with less movement, which is relatively niche.

Mixed material

Most of the synthetic materials of chemical industry are non -toxic -free products.In the modern sense of industrial assembly line, Yoga mats are the first to use PVC as materials.

TPE is a relatively high -end material, with high production quality and friendly environment. It is currently the most commonly used public pads in mid -to -high -end gyms.

threeAs well asHow much is the size of the yoga mat

The length is usually in163cmand183cmLeft and right; width is usually in61cmabout.

Beginners can choose according to the material,TPEAs well asPVCRecommendation6-8mmMedium thickness, natural rubber recommended use4mmThe left and right can make the process of first -school yoga more pleasant;

Advanceder recommendation3-6mm(Also the most common thickness on the market), gradually adapt;

Senior person recommends use1.5-3mmThin pads, fully perceive the ground, and keep the movements stable.

FourAs well asPortability

yoga people usually prepare two mats, one placed home, and one for Outdoor exercises.The yoga cushion at home can be ignored, but the cushions that are brought out must be easy to carry.First of all, the weight is light, and many brands will produce1.5-3mmYoga mats for travel can be rolled up or folded very conveniently, put in a suitcase and Backpack.

fiveAs well asNon -slip

Friends who just come into contact with yoga, in addition to choosing a positive yoga cushion that can help you develop good habits, you must pay most attention to the problem of anti -slip cushions.Stress, difficult to obtain stretching, in addition to the correct practice of constitution, it is also related to the safety of training.summer yoga is easy to sweat. At this time, a cushion is needed.

The most important point of choosing a yoga mat is to be soft, the ground, and the grip should be strong when the floor is paved. You cannot slide when sweating. It is best to carry it.Secondly, there must be good waterproof and non -slip performance.Even sweaty can practice on it.

Xiaobian suggestion

1Use the thumb and index finger to pinch the yoga mat, try the resistance of the pressure, good elastic Yoga mats have a more protective effect on the human body.

2, Come with a rubber rubbing before buying, wipe the yoga mat with it, try whether the material is easy to breakWhat's more?

3Push the surface of the cushion with the palm of your hand, you need to have a dry feeling. If the cushion surface foaming agent remains too much, it will have a slippery feeling, then it is easy to slip and fall when you do exercises.

4The practitioner of the first yoga can choose a thicker pad, such as6mmThick;;If you have a certain foundation, you can choose thickness3.5mm-5mmThe left and right Yoga mats.

5, Compared to traditional usePVCThe produced Yoga mats, mixed natural latex and environmental protection Yoga mats, although the price is slightly higher, it will be better for the human body and the environment.When economic permission, you may wish to consider it.

[Benefits of yoga] The benefits and disadvantages of yoga long -term practice of yoga for the body of the body

1. The benefits and disadvantages of yoga

benefit:

1. A woman's long -term practice of the posture of yoga can make her chest more fit and the curve more clear; it can make women's waist soft and powerful; avoid female gluteal muscle sagging; reduce excess fat in the body, effectively lose weight;The elasticity of the leg tendon makes women's legs more beautiful.

2. women do long -term yoga exercises. With the massage movements of both hands, they can effectively soothe the fatigue state of human muscles and bones. The exercise of yoga breathing and various posture can promote human blood circulation, and human joints are more flexible.

3. women can exercise yoga's full breathing and body twist, squeeze, pull, stretch, etc., can make the body meridians and qi and blood unobstructed, and the function can be strengthened.yoga exercises can also regulate people's emotions, making people's mentality more peaceful, and youth is resident.

4. People who do yoga exercises can restore their daily diet to normal and effectively lose weight.Through the cultivation of yoga, your will is stronger, and you have stronger control over the temptation of food to achieve the purpose of effectively losing weight.5. yoga can regulate the purpose of regulating the mood by combing the airflow in the human body, making people feel calm, drive away irritability, and can improve personal observation and judgment over time.powerful.

harm

1. Cervical joints will be dislocated: Some movements in yoga are 90 degrees of upside down neck and shoulders. When doing this action, the pressure on the cervical spine is particularly large, which is easy to cause misplace of the cervical spine joints, and even the cervical disc herniation.

2. Excessive damage to the spinal cord: There is a pose in yoga that is a camel, and the back of the waist will support the ground.If this action is excessively practiced, it is easy to cause the vertebral and ligament damage in the back of the spinal canal. In severe cases, it may also damage the spinal cord, which is called excessive damage in medicine.

3. Sequelas of skeletal injury: Practicing yoga and pulling can enhance the flexibility of the waist and joints. It has certain benefits.

However, the bones of some young people are in the development stage. Practicing yoga has a great risk of injury. It may cause adverse effects on the development of bones. Improper practice is more likely to cause damage and leave sequelae.

4. Excessive stretching does not increase: height is not outside of height and environmental impact, of which genetic impact accounts for 70 %.Environmental factors include many aspects such as nutrition, sleep, exercise, disease and environmental pollution.Genetics, sleep, nutrition, and exercise are the four major factors affecting height.yoga, which is dominated by static stretching, does not lack scientific basis, but can only promote the height development of young people as a way of exercise.

5. Special injury of individuals: domestic yoga coaches are being accelerated, and the qualifications are different. yoga teaching can be described as a family. From the process to action, it all reflects the players' personal performance, so that it is easy to have adverse consequences.yoga coaches should tailor -made plans for each practitioner, instead of blindly allowing each practitioner to practice a yoga position.

2. precautions for yoga exercises

1. Once you feel abnormal pain in a part of the body during yoga exercises, stop the practice immediately, and clear the reason.

2. If swelling occurs, cold compresses can be used within 24 hours to reduce the bleeding and swelling of the damage. It is not advisable to rub the affected area.

3. If the pain is severe, do not massage casually, so as not to cause the medical derived misplaced damage due to improper force, and take a doctor in time.

4. Do not dine within an hour before and after practicing yoga. Try to avoid practice within two hours after meals.

5. Do not do difficult movements from the beginning, so as not to cause exercise damage.It is not advisable to practice difficult movements for half a year after the operation.Hypertension, asthma patients and pregnant women can only do simple movements.

6. Barefoot is good, wearing loose and comfortable, so that the body can move freely.Do not laugh or talk when you practice, take your attention.Keep a regular and deeper breathing, which helps the body to relax.

7. It is advisable to practice in a peaceful and well -ventilated house. Do not place too much things in the house to avoid accidents.It is not advisable to practice on a strong floor or too soft bed, and a cushion should be paved on the ground during practice.Practicing yoga can help people be more confident, regulate their minds, drive away irritability, etc., but the training of yoga may also cause the disadvantages of your cervical spine joint misalignment, spinal cord excessive damage, etc.It can be avoided.

3. Long -term practice of yoga 6 great benefits to the body

The following is the benefits of appearing after yoga. It must be patient, and yoga takes time to show the effect.Within a few weeks, you will feel that your heart is calm and more concentrated.A few months later, the return spring of organs and glands will begin.

1. increase the vitality, and the effect of yoga on the brain and glands is located.

2. Young appearance and mood: yoga reduces facial wrinkles, producing natural "leather" effects.This is mainly due to inverted stand.Our upright position prompts the gravity to drop the muscles.In the fake time, facial muscles collapsed by one by one.For a few minutes daily, we can reverse the role of gravity, so that it will become our help to return to spring, so that facial muscles will not relax, it reduces wrinkles, and the Skin naturally flattes.

yoga inverted three -dimensional position can often restore the original color of the gray hair and delay the phenomenon of gray hair.This is because the inverted blood increases the blood flowing to the scalp.This position increases the elasticity of the strength, removes the pressure of the blood vessels and nerves of the power, and makes more blood flow towards the scalp muscles.In other words, the hair sac has more nutrients and produces richer healthy hair.

3. Live longer: yoga affects all longevity conditions: brain, glands, spine and internal organs.

4. increase the resistance of the disease: yoga exercises a strong physique, and the immune energy has also increased.This strengthened resistance can deal with various severe diseases from cold to cancer.

5. Improve vision and hearing: Normal vision and hearing mainly depends on the eyes and ears to get good blood circulation and nerve transmission.The nerves and blood vessels that supply the eyes and ears must pass the power.At the age of age, the strength of the Ministry is as losing elasticity as other parts of the spine. When the nerves and blood vessels pass through the neck, they may encounter stagnation and difficulty.This hinders the supply of nerves and blood on the eyes and ears, which affects their operation.yoga position and yoga neck movement can improve the condition of the neck, and then strengthen vision and hearing.

6. Improvement of mental emotions: Because yoga enables the glandular nervous system including the brain to have a rejuvenation effect, mental emotions will naturally show a positive state.It makes you more confident, more enthusiastic, and more optimistic.Every day life becomes more creative.

When you start to feel good, you seem young, and develop your complete potential, these positive minds and emotions will naturally appear.

Fourth, why do you practice yoga?

1. A soothing emotions, you can tame

The teachers of the yoga Museum always said that the gentlemen are willing to spend money to let the wife practice yoga, because they have changed the hot temper.

In 1997, the San Francisco Prison used yoga and drama for violent addicts to help them calm down and help them find their aggressive reasons.

Do more deep breath, and naturally learn to relax. yoga is not simply twisted with twisting flowers. The difficulty of competitive movements is to find your tranquility.

2. Beautiful transformation, more dedicated

The most important thing for yoga is relaxation, balance, and tranquility.Every time I practice, the teacher always smiles, pays attention to the body, and lets the body and soul sucked into pure and vomit toxins.The teacher loves to say that the body is doing movements, not the face is doing movement.Think about it, let go of his brows, the heart stretchs, and his body is relaxed. People who often laugh are naturally beautiful. People who often laugh must be content and have no heart.

3. Improve health and prolong life

A friend said that after experiencing yoga, I felt that yoga was unable to live with my body.Indeed, because we are too lacking exercise, we will be uncomfortable to move their arms and legs.And we just use the body, use it fateful, (stay up late to work and stay up late), and do not understand maintenance of the body.But as long as you practice, you will find that the pain is relaxed, stretched, and happy.Practicing yoga not only exercise muscles, but also stimulate the human body.Learning to breathe can extend your life.

4. Strong straight spine to increase self -confidence

Straightly straightened the spine to be able to be angry with his eyebrows.In the practice of yoga, the teacher always emphasizes this.The reason why yoga can enhance self -confidence is that any age, any occupation, as long as the earth can practice, of course, some movements are taboo for those who suffer from a certain disease.But there are a lot of yoga movements. As long as you persist, do something a day and do a happy mood, you will definitely find that maybe you do nt do anything else, but as long as yoga persists, there will be progress.

6. The benefits of pregnant women practice yoga

1. Pregnant women practice yoga can enhance physical strength and muscle tension, enhance the sense of balance of the body, improve the flexibility and flexibility of the entire muscle tissue, stimulate controlling the gland secreted by hormones, increase blood circulation, and control the breathing well.

2. Pregnant women practice yoga can play the role of massage internal organs. yoga for abdominal exercises can help reshape postcard postpartum.

3. Pregnant yoga is good for improving sleep, eliminating insomnia, and making pregnant women healthy and comfortable.

4. Pregnant yoga exercises can balance the abdomen that is continuously increased and maintains a good posture. Stretching and strengthening the body can help open the pelvis before childbirth. By adjusting the bottom of the pelvis, you can better control delivery, reduce complications and accelerate postpartum recoveryEssence

5. Mild pregnant women can increase cardiopulmonary function, promote blood circulation and metabolism, reduce fatigue caused by increased oxygen during pregnancy and phenomenon of asthma caused by insufficient breathing.

What time is good to practice yoga in summer

Early morning is the best time to practice yoga. It is best to practice before 8 am.Because the energy consumption of yoga damage from the morning in the morning comes from fat, not muscle. After one night of rest and purification, the intestinal and bladder waste has been removed. At this momentAt all times, our spirit is sober but not disturbed, and can be concentrated in practice.At this time, you are most likely to experience the effect of your body, and practicing yoga in the morning can also increase the metabolic rate of one day.

In addition, practice at noon to the top of the sun to the top of the head, practice after the sunset at night, and practice at 12 o'clock in the early morning, and it will also have a good effect.

Suitable yoga action suitable for summer training

1. Eagle style

This action requires the same hands and feet. If the right hand is walked behind the left hand, then the right leg should be wrapped around the left leg.Of course, this action is not difficult, and the request should not be high.This action is to twist yourself into twist -shaped and stand for a minute.

2. Bending moon style

This action is easy to imitate, you just need to straighten your arms, and then slowly bent on the side of your body.When doing action, you can do it in front of the glass so that you can see your movements. Once you find that the action is wrong, you can correct it in time.Pay attention to the chest and abdomen when doing movement, and close your arm close to double, so as to maintain Smooth breathing.

3. Camel style

Kneeling on his knees, "anti -bow", to see to what extent you can do according to your own situation.But to control yourself, look back as much as possible, support your hands on the heels, and the knee joint must be right angles.

4. Snake style

Lie down on the ground, and lift your head as much as possible, just like the cobra.Don't think that this is a relaxation action. In fact, it is difficult to really do it.

5. chair style

Knee and feet are tightly tightly, squatting down a few feet, just like you are sitting in a chair.Raise your arms over the top of your head and face your palms.

Keep your right posture, lift your right knee about 12 feet away from the ground, keep this posture, and make three deep breaths.Put your legs down, then lift your left leg and repeat this movement, and do it twice per leg.

precautions for practicing yoga in summer

1. Listen to the body's feelings and determine the practice time by the physical response.It can be practiced for about 30 minutes in the morning in the morning. Friends who practice in the early stage can be a few minutes or ten minutes, and then slowly increase the practice time.

2. Practice different content at different times, such as practicing more positions in the morning, noon, at night, more meditation, and so on.

3. The temperature in summer is high, and the human body will sweat a lot during practice, so the water loss in the body will be a lot.Therefore, you should pay attention to replenishing water in time to prevent heat stroke.Generally speaking, if the strength of the exercise is not high and the amount of sweating is not very large, you can drink 1-2 cups of water each before and after the practice.yoga practitioners who take weight loss as the main purpose should drink a glass of water every 30 minutes during exercise and drink a glass of water after exercise.

4. If you feel dizzy, chest tightness, nausea and other symptoms, you should stop practicing immediately. When the air is fresh, the ventilation, good ventilation or normal room temperature rest.

5. After practicing yoga, do not drink cold drinks and blow air conditioners immediately because of greedy coolness, and take a cold bath. It is best to take a hot bath after a short break and water supplement.

6. The loss of sweat will take away part of the minerals in the body, such as potassium and narn.Therefore, you should pay attention to some fruits and vegetables rich in minerals in your diet. For example, eat more fruits such as banana and orange. vegetables like mushrooms, broccoli, peanuts, etc. should be eaten frequently.

7. After the practice, you need to bathe and eat after 30 minutes. At the same time, you should not sigh the air conditioner for a while after exercise or blow the air conditioner out of the air conditioner.

8. Do not make up before practice, because sweating can block the pores.

summer training yoga equipment

1. Basic non -slip yoga mat

What is the most basic equipment for practicing yoga?Isn't it our yoga mat yet?Many actions in yoga need to be completed on the yoga mat. When choosing a yoga mat, pay attention to choosing some Yoga mats with suitable thickness and good non -slip. In this way, it will not slip back and forth.Good Yoga mats, if there is no odor!

2. Standard summer Yoga suit suit

Do you choose clothes when you exercise?If you choose the clothes we live in usual, some movements may not be done enough, then the exercise effect is naturally not good enough.On the contrary, choosing a summer Yoga suit with good elasticity, fit, and good sweat -absorbent can make your exercise effect better, move more in place, and double the weight loss and detoxification!

3. Sweating sports towels

Khan dripping during exercise, do you wipe with your hands or towels?It must be a towel!Most people choose to wipe with a towel during exercise, because the towel is strong in water, whether it is yoga or the usual fitness exercise, it is a good choice.

4. Other yoga tools

There are yoga bricks, yoga ropes, yoga balls, etc., yesThe most common yoga weapons can be added on the basis of a certain yoga.

Can yoga really shake

After practicing yoga, the weight did not decrease, but the body did become strong, because fat has been slowly exercising into a density muscle during the practice process!The fat becomes muscles,In fact, it will appear visuallyThe feeling of "thin", yoga can shape your shape, dress is more beautiful.

Of course, this also needs to be accumulated for a long time. It is impossible to make immediate shadows in the early stage, and the muscles are standing in a short time.But at the beginning, the most important purpose of learning yoga is definitely not thin, but to know your own body with many yoga movements that can exercise to deep muscles.First understand, and then strengthen the forging chain, any movement must be gradual.

precautions for yoga

Warm is important.Do not do difficult movements at the beginning, so as not to cause exercise damage.It is best to do some yoga warm -up movements, step by step to avoid the body from being frightened.

When practicing, be sure to keep the room relatively quiet, and the air must circulate.Don't practice in a too soft bed, prepare a yoga mat, then wear pajamas, and practice.

Practicing yoga does not necessarily need to draw tigers according to the cat. It is done completely according to the actions of the CD. The practitioners can remember how much movements can be done, and the order of action is not unchanged. It should be desired as long as the breathing is stable and calm.

When practicing yoga,Every action must be maintained3to5Secondary breathAfter practicing yoga, you should feel the joy of the mood rather than the sour body, or even pain.

Do not force the yoga. yoga may not be done every day. Only when you are in a good mood, good body, and time to do yoga when you are free, you can do more with less.

The more difficult the yoga action is, the better

Many people are not clear for the purpose of practicing yoga.There are many ways to practice yoga, and some of them are difficult for many people to do.Because everyone's physical foundation is different, it is difficult to do it if there is no exercise process.And it will cause damage to the body.Generally speaking, the difficulty position has high requirements for all aspects of the body, and often requires long -term stretching or support. For people with insufficient muscle strength and flexibility, it is easy to cause tendon injuries and cause tendon injuries.The joint becomes unstable.

yoga's entry action teaching

Preparation of yoga needs to be prepared for yoga

Quiet places (the best place to be closed), Yoga mats, yoga music, head hoop, yoga clothing, towels, pure water.

The process of practicing yoga

Pose 1: Prayer style

Method: stand upright and move together.Hold your hands on your hands.Relax the whole body.Mix evenly.

Benefits: Establish a state of concentration and tranquility, and prepare for the practice.

Pose 2: Show arm type (hold your arms upward)

Method: Raise your head upward, and the arms are separated from the shoulders.Raise your head and your upper body slightly.

Breathing: Inhale when raising your arms.

Benefits: Stretch the abdominal organs, so eliminate excessive fat and improve digestion.exercise arm and shoulder muscles.Strengthen spinal nerves and open pulmonary and lobe.

Pose 3: Forest type (hand -tapped)

Method: The body flexes forward until any side of the hands or fingers touches the feet, or on the ground in front of the feet.Touch your legs before using your forehead, but do not strain.Keep your knees straight.

Breathing: exhale when your body is flexed.Try to shrink the abdomen at the final position and exhale the maximum.

Benefits: help to eliminate or prevent stomach or abdominal diseases, and reduce excess fat in the abdomen.Improve digestion.It helps to eliminate constipation, make the spine soft, and strengthen the spinal nerves.

Pose 4: Horse -riding style

Method: Try to stretch your right leg back.At the same time, bend your left leg, but keep your left foot in place.Straighten your arms, in situ in situ.At the end of the action, the body weight should be supported by both hands, left foot, right knee and right toe.In the last posture, the head should be lifted back, the back into a bow shape, and staring upwards.

Breathing: Inhale when the right leg is stretched backwards.

Benefits: massage abdominal organs and improve their activity functions.Strengthen the muscles of both legs and get nerve balance.

Pose 5: Mountain -style style

Method: Straighten your legs, move your feet together, lying your body forward, your hips are raised in the air, and your head is low, making it located between your arms.The body should become two sides of the triangle.In the final position, your legs and arms should be straightened. In this posture, try your two feet to the ground.

Breathing: Straighten your legs and bend your torso.

Benefits: Strengthen your arms and legs and muscles.Stiring the spine in the opposite posture, which further helps the softness of the spine.Strengthen spinal nerves and provide them with fresh blood.

Pose 6: Eight -Body Delivery Earth

Method: The body is lowered, so that when the last position of this posture is only toes, knees, chest, hands, and chin touching the ground.The hips and abdomen should be slightly lift away from the ground.

Breathing: After exhausting, you can take the breath.

Power: Strengthen thighs and arm muscles.Develop chest.

Pose seven: Snake -like

Method: Straighten your arms and raise your body from your waist.The head faces backwards, the same position at this stage is the same as the last position of the cobra.

Breathing: Inhale when you lift your body and the back of the bow.

Power: The abdomen is compressed, which helps to squeeze out congestion from the abdominal organs.This posture is very useful for all stomach problems, including indigestion and stool.The back of the bow exercise the spine to soft the muscles and rejuvenate the most important spinal nerve.

Losing weight yoga thin waist action

1. Wind blowing tree style

Method: Stand, open your feet with the same width as the shoulders, and the ten fingers are intertwined.Inhale, turn your palms on your chest, and your arms lead the spine upwards.Exhale, bend the spine on the right, and the arm stretches with it.Inhale, reply to the middle.Exhale, bend the spine on the left, and the arms stretch with it.The above is a group, which can be repeated 4 ~ 6 groups.

Efficacy: reshape the muscle lines of the waist, strong digestion and absorption system, which can inhibit fat accumulation between the waist and abdomen.

2. Back rotation

Method: Stand, open your feet with the same width as the shoulders, and the ten fingers are intertwined.Inhale, turn your palms on your chest, and stretch your arms upwards.Exhale, lean forward from your waist, go forward, until the back of the waist and arm is parallel to the ground.After inhalation, exhale, and the arm leads the spine to the right level to reverse 90 degrees.Inhale, reply to the middle.Exhale, in the opposite direction, the same.Can be repeated 4 ~ 6 groups.

Efficacy: Promote intestinal peristalsis, clean up toxins in the body, and consume excess fat on the side waist.

3. Spinal twist

Method: Sit position, bend your knees, your left leg up, your right legs down.The right heel is placed on the outside of the left hip, and the left foot is stepped on the outside of the right knee.The right elbow is outside the left knee joint, and the left arm is wrapped around the right waist from the back.Inhale, the spine stretchs upwards.Exhale, fully twist to the left and rear.Inhale, reply to the middle.Exhale, let go of your limbs.In the same way.

Efficacy: Massage all internal organs, regulate the normal endocrine and digestive system, and improve the phenomenon of fat deposits in the body.

4. Side extension posture

Method: stand upright, take a big step forward with your right leg, turn your left foot 45 degrees outwards, so that your right knee and right foot toes are on a horizontal line to press down the body as much as possible, so that the right thigh and the ground are parallel.Bend your body, put your right palm behind the right foot, and hold on the ground.When you try to stretch your left arm as much as possible, keep your right thighs and the ground parallel.Try to stretch your arms and do not hump to expand your chest.

Efficacy: exercise the entire back, leg muscles, hip muscles, abdomen and lumbar muscles.

5. Snake twist

Method: lying down, open your feet with the same shoulders, flex the elbow, and place your hands on the ground on both sides of the chest.Inhale, push the ground, and stretch the spine upwards.Exhale, flexion after the spine.After inhaling, exhale, twist the spine to the right and rear, and look at the left heel.Inhale, turn back to the middle.Exhale, in the opposite direction.4 ~ 6 groups can be repeated.

Efficacy: Reduce excess fat on the back and hip hips.This style can also strengthen the kidneys, which can completely metabolize the toxins in the body and eliminate edema of the lower limbs.

6. Locust style

Method: lying down, open the same shoulder width of your feet, the arms are about two punch with your body from the body.Inhale, lift your limbs and your body as much as possible, and the hands and feet are the same as possible.Keep your breath even for a while.Exhale, the whole body falls to the ground, relax.4 ~ 6 groups can be repeated.

6 Bastable leg yoga action

Thin leg yoga action -half lotus spine twist type

practice:

1. Sit stand, straighten your legs forward, bend your left leg on your right thigh, and your feet facing up.

2. Exhale, extend your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm towards the back, and hold your right hand to hold the left side of the waist.

3. Inhale, then exhale, at the same time turn the head and upper torso as much as possible to the right, keep it naturally breathe naturally, and change to the other side.

Thin leg yoga action -triangular rotation type

practice:

1. Stand naturally and separate your feet wide.Inhale deeply, raise your arms parallel to the ground, straighten your knees, turn your right foot to the right ninety degrees, and turn your left foot to 60 degrees.

2. Exhale, turn the upper body left, bend the torso down, and place your right hand between your feet.The right arm and the left arm are vertical, and your eyes look at your left finger.

3. Stretch your shoulders and scapula for 10-30 seconds.Inhale, first close your hands, then the torso, and retract your two feet.Then change the direction.

Note: The time to maintain on both sides should be consistent.

Thin leg yoga action -cat bow back type

practice:

1. Kneel down, sit on the back of the hips, keep your upper body upright, place your hands on your legs naturally, and relax your shoulders and arms.

2. Raise your hips, kneel your knees, and have both hands and shoulders with width to support the ground.

3. Inhale, raise your head, collapse your waist, collapse, and your hips up.Keep 5 to 10 seconds.

4. Exhale, bow your head, the spine is bow -shaped, arch back, keep it for 5-10 seconds.

Note: Repeat 5-10 times and relax.

Thin leg yoga action -fish style

practice:

1. Lie flat, straighten your legs together.

2. Inhale, arch the back, lift your body torso away from the ground, top your chest, raise your head, and gently let the top of the head close to the ground.

3. Straighten your arms, hold ten, and lift your feet away from the ground at the same time.

Thin leg yoga action -side corner stretch type

practice:

1. Stand the facade to the front, the legs are separated as much as possible, the hands are raised as high as the shoulders, and the palms are down.Open the right foot 90 degrees, retract 30 degrees with your left foot, exhale, bend your right knee, your thighs are parallel to the ground, and your left knee straight.

2. Low your right arm along the inside of the right leg and place your hands on the inside of the feet.Turn your face upwards, stretch your left arm towards the front of the head, and put the upper arm to the temple part.

3. Keep for 30 to 60 seconds, breathe steadily, get up inhaled, and repeat the other side.

Note: Concentrate to stretch back and spine.Stretch the chest up and behind, and finally form a straight line on the chest, hip, and arms.

Stovepipe yogaAction -Simplify spine twisting practice

1. Sit stand and straighten your legs.Both hands are placed flat on the ground, slightly behind the hips, the finger of both hands out, move the left hand over your legs, and put it in front of the right hand.

2. Put your left foot on the outside of the right knee, further extend the right palm to the back, inhale, try to turn your head to the right, so as to twist the spine.

3. Don't exhale, keep this posture for several seconds.Exhale, turn the torso back to place.Change on the other side.

Note: Don't bend your back.