Yoga keeps your beautiful spine. Yoga is a very healthy aerobic exercise, which can lose weight and keep fit. It can also effectively improve human endocrine, accelerate metabolism and blood circulation, and has a good health care function. Learn yoga to keep your beautiful spine.

Yoga maintains your beautiful spine 1 spider style: open your legs and sit forward; Hands pass under the thigh, reverse behind and intersect on the back; The chin, shoulders, heels and hips touch the ground at four points.

Snake: prone, chin on the ground; Don't use your arms to help, but lift your upper body from your head and let your body leave the ground as much as possible; Pay attention to lower limb relaxation. Self-inspection: When controlling posture, if you feel back weakness or pain, and occasionally accompanied by numbness, dizziness, difficulty breathing during exercise control, etc. Please go to hospitals and authoritative institutions for professional examination and diagnosis.

Wheeled: Lie on your back and bend your knees so that your calves are in contact with your thighs; Turn your hands over and put them on your shoulders, in close contact with your shoulders, with your palms on the ground and your fingertips facing your feet; Inhale, using the power of palms and soles, lift your body with your head up to make your body look like a wheel; Adjust the distance between hands and feet to make it as short as possible; Breathe naturally and keep posture for 30 seconds; Slowly put down your body and return to the original action. Do it four times.

Peak style: kneel down, stretch out your hands forward, take a king kong sitting position, slowly leave your hips from your calves, and press your palms to the ground; Inhale, the arms and abdomen support the body at the same time, with the shoulders down and the heels up; Exhale, press your arms, shoulders and back down, keep your knees straight and your heels completely on the ground. Try not to arch your back. The neck is relaxed, the head is naturally drooping, and the body is inverted V-shaped. Hold the posture 10 second, take a deep breath and repeat the action for 3 times.

Yoga keeps your spine twisted beautifully.

Sit up straight, lift your heels, slowly twist your upper body to the right, grab the back of the chair with your right hand as much as possible, and put your right hand on the right. Then switch to the other side.

efficacy

This kind of exercise can help us stretch our spine and keep practicing, which has a good effect of shaping and losing weight, and is very suitable for our office workers to practice.

forward lunge

Stand in front of the chair, put your right leg on the chair, bend your knees, press forward as far as possible, and touch the back of the chair with your hands. Then switch to the other side.

efficacy

This action can strengthen hip and waist muscles and stretch hamstrings.

Eagle style

Sit in a chair or anywhere where you can sit, tuck in your abdomen and chest, put your legs together, cross your arms at 90 degrees in front of your chest, and your right arm is above your left arm. Lock your arms tightly together, put your fingers together, lift them hard, then exchange your arms and repeat.

efficacy

This action can effectively prevent carpal tunnel syndrome, because it can strengthen the shoulder, back muscles and triceps. What we do above is an arm eagle, or we can do a leg eagle, that is, we cross our legs and lift them upward.

Body posture

working methods

After the exercise, take a few minutes to lie flat on the mat and rest, so that your body can slowly react to the previous exercise. At the same time, it can also eliminate fatigue, which is very beneficial to patients with headache and hypotension. You can also do this action when you are insomnia.

Lie flat on the mat completely, with your arms on the ground, with your sides at an angle of about 45 degrees, your palms facing up and your legs slightly apart.

Pay attention to relax our bodies, close our eyes and keep our posture for a few seconds. Our spine is uncomfortable. Friends can appropriately lengthen the action time when practicing this pose.

Samurai form

working methods

Starting from the crescent, put your left foot flat, turn your toes 30 degrees, straighten your legs and turn your hips 90 degrees.

Keep the heel of your right foot in a straight line with the back of your left foot, keep your knees at 90 degrees, relax your hips, body and shoulders, center them, stretch your arms horizontally, shoulder height, and palm down.

Stretch your fingertips like touching a wall. Focus on the middle finger of the right hand and keep breathing for 5 times.

Mountain history

working methods

Practicing Yamagata can help us adjust our body shape effectively, and insisting on practicing Yamagata is also very helpful to promote blood circulation of the body.

You can choose to take a half lotus. Inhale, with your fingers crossed on your head, your arms straight and your palms up.

Exhale and lower your head to relax. Close your eyes, keep breathing naturally and feel calm.

Honge style

efficacy

Keep pelvic and lumbar joints healthy.

Kneel on all fours; Wrist is directly below the shoulder and knee is directly below the hip bone: when inhaling, the back of hand is slightly pulled back, keeping the chest away from the navel and stretching the abdomen. Exhale, move your hips back to your heels, and at the same time, contract your navel and arch your lower back.

Bend your elbows, keep your upper back relatively flat, and move your chest down toward your thighs. When inhaling again, return to the starting position, raise your head and stretch your abdomen. Repeat this step 8 times; Keep your movements steady and your breathing symmetrical.

Left-right alternate breathing

The index finger and middle finger of the right hand bend, the thumb presses the right nostril, and the left nostril inhales; Then, the ring finger presses the left nostril and the right nostril exhales.

The left nasal passage sucks the right nasal passage and the right nasal passage sucks the left nasal passage. Thumb and ring finger alternately press nostril. Suck left and call right. Sucking right is called left as a round. Ten rounds in a group. Do two groups.

function

Clear channels and collaterals, help detoxify, eliminate facial edema, and make qi and blood smooth and rosy.

Dewei Konasana

Stand, spread your legs, exhale, lean forward, put your hands on the ground, stretch your back, raise your head, and keep breathing for 3-5 times.

Stretch the back, promote blood circulation, and deliver blood to the head and face.

Yoga to maintain your beautiful spine 3 How to learn yoga?

1, practice in pairs

Fitness people all know that going to fitness with friends will make everyone more interested and energetic. If you can practice yoga with your family or anyone, you must organize it. Especially with family, there are many exercises suitable for men and children in yoga. Many parents report that after practicing yoga with their children, the parent-child relationship is more harmonious. The family supports and encourages each other in practice, enjoying each other and benefiting each other.

2. Choose multiple postures.

The human body will adapt to some form of exercise after a few weeks. This period of time is the "exercise cycle". After this period, unless you make changes, it is difficult to have obvious gains. Yoga has natural advantages in this respect. There are endless postures, and there are several choices for the same effect. Practice in turn, not afraid of enthusiasm fading.

3. Ensure a certain frequency of practice

People who only exercise 1-2 times a week are more likely to give up halfway than those who exercise 3-4 times a week. Because fitness frequency can affect your fitness perseverance more than fitness time or exercise form. If you can't practice yoga every day, you can practice it every other day or every other day, and you must maintain a roughly even frequency.

Practicing yoga is a long-term thing. As long as you persist in it for a long time, you will surely succeed. When practicing yoga, you should always encourage yourself. Keep exercising for a year, and then go on a trip. In this way, you should always learn to reward yourself, give yourself confidence to practice, and often reward yourself, so that the success rate of doing something will be higher. Everything in life can be combined with fitness.

Simple yoga moves

1, stretch your legs on your back

Lie on your back with your legs together, then lift and straighten one leg, grab your ankles with both hands and pull them to your chest, slowly exhale and inhale, and keep breathing naturally 15-20 seconds, then put down your legs. The left and right legs are alternately repeated and divided into 3 groups.

Step 2 stretch the pelvis

Lie on your back on the bed with your legs together and your toes straight. Fold one leg, grab the ankle with both hands and stick it to your chest. Natural breathing 15-20 seconds, repeat 3 times. Then alternate your legs and repeat. This action can strengthen the pelvic muscles and reduce the fat on the inner thigh.

3. Sitting sideways

Sit on the bed with your right leg straight and your left leg bent against your hips. Then grab your right toe with your right hand, lift your left hand up, tilt your upper body to the right, and raise your head.

4. Bridge type

Lie on your back with your legs shoulder width apart, bend your knees, and fix your feet at the bottom like the characters "1 1". Then lift your hips off the bed, straighten your hands to the bottom and hold your chest out at the same time. Gently lift your chin and look at the sky.

5. Torsion type

Sit on the bed with your back straight and your legs straight, then bend your left leg, put your left foot on the right side of your right leg, support your left hand behind your back, grab your left ankle with your right hand, and twist your body to the left and rear.

6. Dance style

Grab the bedstead with one hand, then grab the ankle of the same leg with the other hand and lift that leg. Lean forward slightly and raise your legs as high as possible.