Yoga is loved by many women, but not many people really stick to it.
For such a “Sport” that is both self-cultivation and sexual cultivation, of course, we can’t “let it go”! Here are eight simple yoga moves to shape your body, delay aging and make you 10 years younger.
Let yoga help you turn back time.
Many women want to reduce stress before they start practicing yoga, but they can stick to it because it makes them feel younger and look younger.
Yoga is different from traditional sports.
It combines improving blood circulation, body balance, flexibility and strength training with meditation (such as deep breathing).
Some people call yoga “facial surgery without a knife”.
Practice the following yoga postures in order to help you remove the traces of years.
You can get the maximum benefit three times a week.
Props: several pillows, a wall, and a yoga mat.
Breathing: let breathing guide you into and complete each yoga pose, and keep your pace relaxed.
Take a deep breath through your nose and imagine a wide elastic bandage around your waist.
As you inhale, expand the bandage in all directions – front, back, left and right.
As you exhale, pull the bandage back.
01 meditation effect of movement: warm joints and muscles.
A.
stand with both feet together, toes forward and knees slightly bent.
The arms hang down naturally with the palms inward.
Keep your chest up and your shoulders moving back and down.
Look straight ahead and take a deep breath for a minute.
B.
Inhale, lift your arms, palms up to your head.
Exhale, bend forward, stretch out your arms, and touch your calves, feet, or the floor.
Hold on for 15 seconds.
Inhale, lift your body up and lift your arms over your head; Exhale and return your arms to your sides.
Repeat action B three times.
02 warrior’s second action: strengthen and stretch the legs, hips, abdomen and arms, open the feet, point the right foot to one side, move the left foot forward and hook slightly inward.
Keep your body forward.
Exhale and bend your right knee.
Breathe in and lift your arms to both sides.
Turn your head to the right for 15 to 30 seconds.
03 warrior’s second pose and side angle pose: strengthen and stretch the legs, hips, abdomen and arms.
From the warrior’s second pose, exhale, place the right forearm on the right thigh and raise the left arm over the head.
Keep your head in the sky for 15 to 30 seconds.
Inhale and return to Warrior II.
Exhale.
Now change your left leg and repeat the warrior’s second pose and side angle pose on the left.
04 tree function: improve balance ability; Strong feet, legs, hips and abdomen, stand together with toes forward.
Place the sole of the right foot on the inside of the thigh, lower leg or ankle of the left leg, and gently place the toe of the right foot on the floor.
Close your hands, place them in front of your chest, and then lift them straight up.
Hold on for 15 seconds.
With your arms above your head, inhale and exhale evenly, keeping your palms closed (or your hands in front of your chest).
Hold for 15 to 30 seconds.
Repeat with the right leg balance.
05.
Sphinx and child pose: improve posture.
Strong and stretch back, chest and arm curves A.
Sphinx: lie on the yoga mat, legs together, elbows bent on both sides of the body, forearms forward and fingers forward.
Inhale, push your palms down, push your forearms down, and raise your head and chest at the same time.
Keep your neck straight up, keeping your elbows directly below your shoulders.
Hold for 15 to 30 seconds.
Exhale and relax, restoring posture.
Repeat.
B.
Children’s pose: put your hands under your shoulders.
Up, bend your knees, sit back on your heels, lower your chest to your thighs, and your head to the ground.
Keep your arms extended forward.
Hold for 30 to 60 seconds.
06 sitting posture rotation function: improve flexibility, relax spine and hips, sit with knees crossed, arms extended, and fingertips placed on Yoga pads on both sides of the body.
Inhale, stretch your spine, and raise your arms above your head.
Exhale, turn your body slowly to the right, put your left hand down, put it on the outside of your right leg and thigh, and put your right hand behind you.
Look away along your right shoulder.
Hold for 15 to 30 seconds.
Each inhalation stretches the spine and each exhalation rotates a little more.
When doing some exhalation, return to the center position, then repeat and turn to the left.
07 reverse L-type function: improve blood circulation, restore vitality of both legs and feet, and alleviate cramps.
Put one or two pillows by the bed.
Carefully place your hips on the pillow and your legs against the wall.
Feet 30 cm apart, relax.
Put your arms flat on both sides of your body at a certain angle, with your palms up.
The hips should be slightly higher than the chest (if not, replace the pillow.) Close your eyes and take a deep breath for one minute.
Note: do not do this during menstruation, or when suffering from hypertension, glaucoma and neck injury.
08 # oblique angle type: relieve fatigue and dysmenorrhea symptoms, sit on the yoga mat, bend your knees and put your feet flat.
Place one or two pillows on the narrow side 2.5cm behind the tailbone, and two pillows under both knees.
Spread the knees to both sides, close the soles of the feet, and place the knees on the pillows on both sides.
Support with both hands and lie back until the spine and head are all placed on the pillow behind you.
Put your arms flat on both sides of your body at a certain angle, with your palms up.
Close your eyes and take a deep breath for one minute.
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