Yoga action one: cobra type
1, prone, hands below the shoulders, legs close together.
2, breathing, his arms slowly straighten up and stretch the entire front side of the body, the eyes look up, keep the pubic posture and stretch the foot backward to maintain this position normal breathing 6 to 8 times. This action will hear the tail vertebra above the vertebra was stretched out the voice of the whole body feel good stretch!)
3, exhale, slowly bent arm, so that the waist, chest, neck, turn back to the ground, to resume prone position. Repeat this position 3 to 5 times.
Yoga action two: boat type
1, sit back and back, back slightly backwards, feet close together, knees and feet affixed, his hands placed under the knees.
2, inhale. Lift the calf until parallel with the ground, tiptoe, the upper body and then lean back, and the ground into a 45-degree angle, the tightening of the abdomen for the balance of the body's key points Advanced exercises: exhale, locking heel, double Spread the foot straight at a 45-degree angle, forming a 'v' between your torso and your feet. Lift your hands forward and parallel to the ground. Unblock your torso and straighten your back and chest. Breathe naturally. Maintain this position for about 10 seconds or longer.
Three yoga movements, spinal twist
1, sitting on the ground, legs straight forward, and back straight;
2, bending the left leg, left foot on the right leg outside, right leg bent to the left back;
3, the left hand on the ground behind the body, the right elbow locked his left knee;
4, exhale, try to turn the body to the left rear, so twisting the spine;
5, go to the limit office.
Yoga action four, flat type
1, lying on the yoga mat, hands on both sides of the chest, toes, forced propped up the body.
2, the power evenly spread throughout the palm, tighten the chest, back, abdomen, buttocks muscles, so that the body becomes a straight line.
3, the top of the head forward, feeling yoga neck stretching infinitely forward from the spine, the eyes naturally look down, relax throat and eyes.
4, flat-panel style is a traditional solar ritual position, or can be used as a separate practice position to stay 30 seconds to 60 seconds.
Five yoga moves, the hero reversed
1, stand upright, right leg step to the right, toe forward. Arms stretched flat on both sides of the body, arms held parallel to the ground;
Take a deep breath, while keeping your legs straight, rotate your right foot 90 degrees to the right and rotate your left foot to the right by 62 degrees.
3, exhale, his arms straight, the upper body trunk to the right stretch, until the maximum turn down to bend the left hand to the back, the right hand from the front right side of the thigh dig to the back, pull the left hand. Side, obliquely above the view, stretching the lateral torsion of the spine to maintain such a posture about 15 wonderful;
4, inhale, slowly hands, body and feet restored to the starting position, exhale;
5, inhale, repeat the above action in the opposite direction to practice.
Yoga action six, yoga breathing, light breathing method
1, start, sit in a comfortable yoga posture, close your eyes.
2, when practicing this interest rate adjustment, always relax, do not be hard at all.
3, the first breathing adjusted for abdominal breathing, you can put your hands on the abdomen to feel your abdominal muscles.
4, inhale, expiratory rapid contraction of the abdominal muscles, the breath from the body squeezed out.You can hear your breath when the breath of the breath of the nose breath to do rhythm but not violent. Remember to breath Feel your inward movement of your apparent abdomen instead of inhaling.
Give Welfare: Come and see how you should lose weight?
Want to slim down? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 slimming fitness college ' WeChat (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords '21 days' Nine girl will give you immediately!
