Share 9 classic yoga postures
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It is recommended that you practice every day as a daily practice, which can not only improve the flexibility and strength of the body, but also improve the energy of the body
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Persistence is the key
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1
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Mountain pose mountain pose can help build basic strength and improve bad posture such as chest and hunchback
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It is one of the postures that Yoga people must practice
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Practice steps: stand in mountain pose with feet together, big toes touching, patella lifting, abdomen retracting, clavicle unfolding, hands on both sides of the body, shoulders backward, head centered, eyes looking ahead, and keep it for 1-2 minutes
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2
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Tree pose is a one leg balanced pose, which can well exercise balance ability and concentration, and strengthen cerebellum and pituitary gland
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Practice steps: stand with feet the same width as the hip, hold the hip with both hands, move the center of gravity to the right foot, bend the left knee, lift the left foot upward, stick the palm of the left foot to the inner side of the right thigh, inhale with the heel close to the perineum, lift both hands up, extend the side waist, exhale upward, sink both shoulders, keep 5-8 breaths in the hip, and change the opposite side
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3
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Standing forward bending and forward bending can relieve brain cells and make people feel calm; At the same time, it can stretch the back muscles of the legs and relieve leg discomfort
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It is very suitable for sedentary office workers
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Practice steps: stand with your feet close together or apart and the same width as your hips, inhale and extend your spine, exhale and bend forward to the lower abdomen to find your thigh, the tip of your nose is close to the lower leg sciatic bone to find the ceiling, keep your hands back for 5-8 breaths, and slowly restore it
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4
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Downward dog pose downward dog pose, as one of the classic poses, often appears in class as a transition and rest pose, which can relax your body and eliminate fatigue, Restore brain cells and brain vitality
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Practice steps: lie on your stomach, put your hands on both sides of your chest, hook your toes back, inhale, exhale, push your hands to the ground, extend your sitting bones to the upper back, straighten your legs, step on your heels and push your thighs back to maintain 5-8 breaths
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5
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As the cat and cow saying goes, “how flexible your spine is, how young you are”
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Cat cow pose can be very flexible spine and make people younger
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It is recommended to practice every day
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Practice steps: kneeling at four corners, with both hands directly below the shoulders and knees directly below the hips, inhale on the instep of the lower leg, raise the head, collapse the waist, roll the tailbone up, exhale, arch the back, look at the navel, the spine section by section, roll and cooperate with breathing in a controlled way, and practice dynamically 5-8 groups
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6
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Inclined board yoga can mobilize the muscles of the whole body and strengthen the shoulder joints The abdominal core and legs have a certain test of strength and endurance, which can achieve the effect of body shaping
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Practice steps: lie on your stomach, put your hands on both sides of your chest, hook your toes back, inhale, exhale, push your hands on the ground, lift your torso off the ground, keep your shoulders, hips, knees and ankles in a straight line, relax your shoulders, retract your abdomen, lift your eyes on the inside of your legs and look ahead, maintain 5-8 breaths, restore 7
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Supine beam angle
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Supine beam angle can help open the groin, help detoxify and make your kidneys healthy, Keeping the prostate and bladder healthy can also relieve stress and regulate mood
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In addition, this pose is also very effective for Jia people with menstrual discomfort and pain
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Practice steps: sit up, move your hips with both hands, bend your knees backward and outward, keep your heels close to your hips, hold the soles of your feet relative to your hands, inhale, straighten your spine, exhale, bend your body forward, find your knees down to the floor, relax your shoulders down, and keep 5-8 breaths
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8
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Small bridge Yoga small bridge yoga is a preparatory pose for Yoga wheel, which can well open your chest, Stretch the iliopsoas muscle and the front thigh, and strengthen the hip muscle at the same time
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This pose is really not too good for a group of sedentary people with sub-health pain in shoulder, neck and waist and back
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Practice steps: lie on your back on the mat, bend your knees close to your hips, open your feet the same width as your hips, knees and toes, put your hands on both sides of your body, exhale, lift your hips, open your chest, hold your arms with five fingers at the back of your body, and maintain 5-8 breaths
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9
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Head handstand head handstand is known as the king of yoga postures
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It has many benefits and is the secret of Yoga people’s frozen age
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Beginners are advised to practice against the wall under the guidance of the teacher
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Practice steps: cross your hands, exhale on your head, lift your hips up, walk your feet forward, straighten your back, start the core, move your legs up, put your feet together, and push your heels against the ceiling
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Beginners can practice against the wall, keep breathing, restore the downward rest point, enter the video number below to watch more dry goods, and remember to praise + pay attention! Teacher wechat can long press the QR code shown in the figure below to add points into the selection of yoga products in the lower left corner.
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