Yoga must practice 8 movements every day: twelve basic movements of yoga for newcomers

Dec 16, 2020
Yoga must practice 8 movements every day: twelve basic movements of yoga for newcomers

Yoga must practice 8 movements every day. A woman insists on practicing every day. The complexion is really different! If you sit for more than 8 hours a day, you have to practice this yoga movement. Yoga is a very good fitness. The aerobic exercise for maintaining the body and practicing yoga not only promote the blood circulation of the body, but also stimulate and massage the acupoints of the body, enhance the function of internal organs, and relieve the strain of the spine and joints. The following reveals that yoga must practice 8 movements every day, let's learn together.

Yoga action 1: yoga tiger pose

1. Prepare the table position, keep breathing for five times, one breath and one breath.

2. Inhale, lift your left leg back and up, look up, and keep exhaling five times, one exhale and one inhalation.

3. Inhale, lift your right leg up to the left, look up, and keep exhaling five times, one exhale and one inhalation.

4. Repeat steps 2-3.

This asana is not only good for uterine reposition, but also helps reduce fat in hips and thighs, stretch the spine, and strengthen the spinal nerves and sciatic nerves.

Yoga action 2: butterfly pose

The butterfly pose promotes blood circulation in the pelvis through the movement of the legs, opens up the meridians on the legs, and makes the blood and qi remove the dead corners of the uterus like a "broom". Not only can it eliminate inflammation, it can also increase the blood supply to the pelvis and abdominal cavity, so that internal organs can be nourished by blood, nourish the bladder, kidneys and other organs, and improve human vitality. This pose also has health care and physiotherapy effects on male reproductive organs.

Yoga action 3: cow face pose

(1) In a sitting position, bend your right leg, lift it off the ground, wrap your right thigh around the front of your left thigh, and spread your lower legs back apart.

(2) The instep is flat against the ground, and the center of gravity is slowly moved backwards so that the hips sit between the feet. Raise your arms side by side, bend your hands, clasp your ten fingers behind your back, put your left big arm against your ear as much as possible, stay for 5 breaths, and change to the other side.

Yoga action 4: dove pose

Put your body down, put your hands on the ground and enter the cobra pose, bend your left knee and place it in front of you, place your left heel against the perineum, straighten your right leg, press the back of your feet against the ground, take a deep breath and let your upper body lean forward Ground, hold for a few breaths and switch to the other leg.

Yoga action 5: open hip squat

Stand with your feet outstretched, slightly wider than your hips, bend your knees outwards and squat down, put your fingers together, elbows against the inside of your knees, and open your hips and hips.

Yoga action 6: spinal twist pose

Strengthen the muscles of the chest and shoulders, care for the breasts, and eliminate lung toxins. At the same time, gently massage the abdominal organs to correct the abdominal pain caused by normal posture, and also promote the disappearance of the occasional follicular cyst tissue in the ovaries.

Yoga action 7: inverted pose

Handstand allows the internal organs that are subjected to gravity to have the opportunity to re-adjust and comb. In addition to regulating women's irregular menstruation, it is also recommended for those with endocrine disorders, ectopic uterus, menopausal anxiety, colitis, and urinary disorders to practice inverted pose.

Yoga action 8: double angle stretch

Double-angle pose, the legs are separated by about two shoulder widths, the toes are slightly inwardly buckled, the inhalation stretches the entire spine upward, and the exhalation hip joints are folded. Are you familiar? Yes, the double-angle pose is encountered in daily practice The frequency is very high.

In the double angle pose, the ham tendons and abductors are fully stretched, and at the same time blood flows to the torso and head. Those who are unable to complete the headstand pose can benefit from this pose, which also enhances digestive function. All of these standing poses can help reduce weight.

Recommendations: How long do you practice yoga every day; 26 pictures of classic yoga movements; action pictures for weight loss 10 minutes before going to bed; must-see for yoga practice and yoga; seven-day slimming yoga tutorial.
Twelve basic yoga movements for newcomers

1. Prayer

Method: Stand upright, feet together. Put your hands together in front of your chest. Relax your body. Breathe thoroughly.

2. Boom style

Method: Raise your upper arms upwards over your head, with your arms shoulder-width apart. Tilt your head and upper body back slightly. Breathing: Inhale as you raise your arms.

3. Forward bending

Method: Bend your body forward until your hands or fingers touch either side of your feet or the ground in front of your feet. Use your forehead to touch your legs, but do not strain. Keep your knees straight. Breathing: Exhale as you bend forward. Try to contract your abdomen in the final position and exhale as much as possible.

4. Horizontal butterfly pose

Method: Sit on the ground with the soles of the feet together, the heels close to the base of the thighs, and grasp the toes of the feet with both hands. Press down on the left and right knees so that they touch the ground separately, like a butterfly flapping its wings. Then sit still, put your body weight on your hips and thighs, and feel the pain of the sciatic nerve slowly disappear.

5. Eye snake pose

Method: Lie on the ground, put your hands slightly forward, and prop up your upper body with the strength of your elbows. Raise the head slightly to the back by moving the neck and chin. Move your lower abdomen back, it feels like someone is pulling your arm back. Slowly transfer the weight of the body from the abdomen to the back. Tilt your head up and relax your face.
6. Pigeon pose

Method: Sit cross-legged, right knee forward, left leg stretched back, try to bend the front leg 90 degrees, sit with your head high. As you exhale, lean your upper body forward, rest your chest on your thighs, and stretch your hands forward.

7. Baby style

Method: Sit on your knees, sit with your hips on your heels, touch your toes, and slightly separate your knees. Bring your chest to your thighs until your forehead touches the floor. The hands can be extended forward or both sides. Take a deep breath, as long as you want to maintain this position.

8. Riding style (Crescent style)

Method: Try to stretch your right leg backwards. Bend your left leg at the same time, but keep your right foot in place. Keep your arms straight and in place. At the end of the movement, the body weight should be supported by both hands, left foot, right knee and right toe. In the final position, the head should be tilted back, back arched, and staring upward.

9. Mountain style (peak style)

Method: Straighten your legs, bring your feet together, lie down on your stomach, with your hips in the air, and your head lowered so that it is between your arms. The body should be the two sides of the triangle. In the final position, your legs and arms should be straight. In this position, try to touch your heels to the ground.

10. Downward Dog

Method: The body is in an inverted "V" shape. Extend your hands forward on the floor, push your hips high, and your legs are as wide as your hips. Rubbing the ground with both hands, move forward while controlling his breathing. Hold the extended position for 30 to 60 seconds.

11. Fish style

Method: Lie on your back on the ground, hook your toes and stretch your legs forward. Put your hands together under your hips, support your body with your elbows, and arch your back. Place your head on the ground and let your elbows bear the weight of your body. Take a deep breath and hold for 15 to 30 seconds.

12. Cat pose

Method: Kneel on the ground, touch the ground with both hands, shoulder-width apart, and look at the ground. The abdomen tightens when inhaling, like a yawn, and the ribs stay tense, like a cat. As you exhale, arch your back and raise your chest, like a cow. Repeat three to five times, pay attention to breathing


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