's epidemic, let everyone understand that exercise is the best medicine and immunity is the best doctor. More and more people in choose yoga fitness to improve their body's immunity.
But for those who have just been exposed to yoga, what kind of patterns should they practice? How to practice correctly?
In fact, beginners have just come into contact with yoga. They recommend going to the professional yoga museum first and practice with the yoga teacher. But in a special period, you can practice some simple and classic patterns at home.
's epidemic, let everyone understand that exercise is the best medicine and immunity is the best doctor. More and more people in choose yoga fitness to improve their body's immunity.
But for those who have just been exposed to yoga, what kind of patterns should they practice? How to practice correctly?
In fact, beginners have just come into contact with yoga. They recommend going to the professional yoga museum first and practice with the yoga teacher. But in a special period, you can practice some simple and classic patterns at home.
will share 20 classic yoga body today. from entry to how to exit, dynamic drawing demonstration, super detailed, is very suitable for beginners to follow the exercise at home, it is strongly recommended to collect!
1、猫牛式
- 四角跪姿，双手分开与肩同宽
- 双膝分开与髋同宽，小腿脚背贴地
- 吸气抬头，塌腰，翘尾椎向上
- 呼气，低头拱背，卷Tail cricket down
- Note that the spine is controlled by the spine. , Withdraw your legs back to
- , your feet are slightly separated, and
- The arms are vertically on the ground, the body is looking ahead in a straight
- eyes, and keeps 5-8 breathing
3, side board
- , turning the body to the left
- 's left foot on the outside, put on the left foot on the left foot
- inhaled the left arm Raise up, hold the side waist with high
- chest navel, keep 5-8 breathing
- inhalation and restore the oblique board, change the back exercise
4, the lower dog
- from the oblique board, exhaled, and moved the heart to the back of
- stabilization Land, the back extension, the sciaticization of
- push backwards, and the heel stepped down the ground
- students who are tight back to the back. L0
- In the lower dog, the left leg is lifted up to
- on the inner side of the leg. Find the ceiling
- on the right foot on the ground. Control the hip
- center of gravity on both hands. Practice
6, four -column
- from the oblique board, inhale the elbow eyes,
- breath, the center of gravity moves forward, the elbow
- is vertical, the elbow clips To the trunk
- body in a plane, heel kicking back
- Keep 5-8 breathing, restore the diagonal plate
7, upper dog
HT - inhale hand, push the ground, leave the legs away from the ground
- call The pneumatic thoracic lift, the body is bent back to
- to relax, keep 5-8 breathing
8, Yingxiong forward flexion
- kneeling, both feet together, knee with hip with hip H9H9H9
- hip sitting on the hips, the back of the inhalation back straight
- call The air-faced body is flexed, the abdomen is attached to the thigh
- with both hands straight forward, driving the side waist extension
- to touch the ground, the entire body relaxes
- to keep 5-8 breathing, slowly gets up to restore
9, mountain-style
- stand, both feet Separate the same width as the hip, the toes are lifted on the
- cymbal, the thigh muscles are tightened, and the
- hands on the front side of the hip are put on both sides of the body.
- Eyes look ahead, keep 5-8 breathing
10, Phantom chair
- mountain-style standing, both feet and big toes together with
- inhalation arms Separate with the shoulder width
- exhale flexion and flexion hip flexion, buttocks Sitting backwards,
- is closed in the abdomen, groin and calf push back
- on the chest cavity, relax your shoulders, look at the
- in front of the eyes, keep 5-8 breathing, pedal on the ground, stand up
11, stand before standing
- mountain -style stand , Both feet are separated from the hip and width
- inhalation of the spine to extend up. ml0
12, Low Bow
- flexes forward from standing, puts both hands on both sides of
- , with a big step on the left foot. , The chest cavity is up, the eyes look at the
- ahead Keep 5-8 breathing, restore before flexion, change the back-to-back
13, high bow
2
- from low bow, toes hook
- inhale arms, stand straight up HT HT HT HT HT HT HT HT, HT, HT HT, HT, HT, HT, HT HT. ML9
- exhale hip sinking, relaxes shoulders , Piece
- upwards, lifted the front side of the hip, stay away from the thigh
- to keep 5-8 breathing, change the back exercise
14, Warrior 2
- html Standing in 8, your feet are more separated than one leg length
- right foot pointed to the right right On the side, the left foot slightly buckle
- chest belly button is forward, the inhaled arms are flat,
- exhales the right knee down, the calf vertical ground
- turns to look at the right finger, keep 5-8 breathing
15, side corner format
- is from Warrior II, inhale extended spine
- exhaled body to the right side, right hand flexion
- is supported on the right thigh, and the left arm
- turned to look above, keeping 5 on the top, keeping 5 above, keeping 5 above, keeping 5 on the top, keeping 5 on the top, keeping 5 on the top, keeping 5, 5 -8 breathing
- inhalation Restore standing, replace the negative exercise
16, double -horned
- mountain -style standing, with a legs long
- to your feet. Inhale extension of the spine, exhale your body flexion
- to the back extension, and click on your hands , Find the elbow
- to find the ground down, keep 5-8 breathing
17, windmill type
- from the bipolar form, inhale
- left hand Before the tip of the nose, hold the hip
- in the right hand
- , the body twists the body On the right, hip
- push the ground with left hand, turn your head to look at the ceiling
- to keep 5-8 breathing, restore, change the back
18, flower ring
- mountain stand , Both feet are more than
- toes outside, absorbing Extend the spine up
- exhale flexion and flexion, hip flexion, squat
- with both hands and chests, the elbow on the inside of the knee
- chest lift, the shoulders are relaxed, hip down
- eyes look ahead, keep 5-8 breathing
19, happy Infant
- lying on his back, flexed your knees, your thighs close to the abdomen
- hands from the knee on the inside Vertical ground, relax the
- on the shoulders, keep 5-8 Breathing, unbutton your hands to restore
20,
- prone, straighten your legs forward
- feet with width, htm exterior Exterior exterior exterior exterior Exterior L8 places both hands on both sides of the body, and relaxes the body on the
- on the palm of the palm, and close it gently. The upper eyes
- follow the inner breathing, keep for 5-10 minutes
.
