Winter warm-up Yoga benefits, yoga warm-up action how to choose the right position? Winter practice yoga, choose the right exercise can effectively exercise. How to choose the right position to practice yoga? Learn winter warming yoga with Xiaobian!
Yoga is a good sport in winter. Winter choose some kind of twist spine and leg exercise, can very good to achieve exercise effect, stimulate the whole body blood circulation, get through the meridians. But we should also bear in mind that every part of our body has its service life, which is also the truth. Winter practice should not blindly increase the difficulty and extend the time, and the key is to choose the correct posture practice.
Fish style: fish style eliminates wrinkles in the neck
1. Lie on your back with legs straight and breathe naturally.
2. Raise your upper body, elbows on the floor, hands next to your hips. Raise your head and stretch your neck until your head touches the ground. Hold for 10-20 seconds.
3. Inhale, put your hands together, extend over your head, and try to touch the ground with your fingers. Keep breathing evenly.
4. Continue to inhale, bring your legs together and lift them up as high as you can, to the limit, and keep breathing evenly.
5. Raise your chest and head slightly, and put your body and head down slowly.
6. Yoga big rest: lie flat, head, neck, body in a straight line, chin slightly closed, legs open and shoulder width, hands palm up, flat on both sides of the body; the body is completely relaxed, breathing evenly, keep conscious.
7. After 30 seconds of rest, do it again. Repeat this 5-10 times.
Efficacy: exercise the flexibility and strength of the waist, and eliminate the wrinkles of the neck.
Full breathing: full breathing makes you energetic
1. Sit in a circle.
2. With one hand on the abdomen, consciousness focuses on breathing.
3. Take a long, slow breath and let it fill the lungs. The lungs press down on the diaphragm. The abdomen protrudes, the chest expands, and the shoulders rise slightly. Then, exhale slowly, the shoulders fall, the chest retracts, the diaphragm returns to its original position, and the abdomen retracts.
4. Inhale and exhale once, repeat 5-10 times.
Efficacy: help to absorb more oxygen, increase the oxygen content of blood, accelerate metabolism, make energy and concentration.
Standing right angle: standing right angle improves hand cooling
1. Stand with legs together.
2. Inhale, arms up, over your head.
3. Tap your thumbs, exhale, and move your upper body forward parallel to the ground.
4. Inhale to control the posture, exhale to lower the upper body naturally and relax.
Efficacy: promote blood circulation, improve hand and foot cold.
Hawk claw: hawk claw improves hand and foot coldness
1. Stand with legs together.
2. Bend your knees slightly.
3. Lift your left leg over your right knee and hook your left foot over your right calf.
4. Inhale, bend your fingers into Eagle claws, exhale, push your arms to both sides, lean your upper body forward, and breathe evenly.
5. Change your right leg over your left knee, hook your left calf and repeat. Left and right as a group, repeat 5-10 times.
Effect: improve blood circulation of cold feet and cold hands.
Twist: twist boosts spirit
1. Stand with your feet parallel, shoulder width apart, and breathe naturally.
2. Put the right hand on the left shoulder, push the body to the left rear, and naturally swing the left hand to the right rear.
3. Put the left hand on the right shoulder, push the body to the right rear, and naturally swing the right hand to the left rear.
4. Repeat 2-3 movements and turn your body 10-20 times in a row.
Efficacy: promote metabolism, boost spirit, improve drowsiness; adjust spine skew, strengthen spine, correct posture; improve constipation and dyspepsia.
Cobra style: Cobra style to prevent cold
1. Lie prone on the ground, relax the whole body; touch the ground on the lower palate; keep your hands close to the chest, with palms on the ground; keep your legs together, with insteps on the ground.
2. Inhale, slowly lift the head, neck backward, navel, lower abdomen close to the ground, hands relaxed, into a 'half snake' shape.
3. Continue to inhale, straighten your arms slightly, lift your upper body, relax your shoulders, neck, navel and lower abdomen, and gaze up at the ceiling.
4. Relax your arms, let your body down slowly, touch your chin to the ground, put your hands to your side, and breathe evenly.
After 30 seconds of rest, do it again. Repeat this 5-10 times.
Efficacy: strengthen cardiopulmonary function, enhance breathing, prevent cold.
Butterfly style (also known as auspicious style): butterfly style improves menstruation
1. Sitting, legs straight.
2. Separate your legs and tuck your heels in as close to your body as possible.
3. Grasp the feet with both hands, and pat the floor with both legs up and down, such as butterflies spreading their wings and patting their wings; keep breathing naturally during the movement.
4. You can also press your knees with both hands to help your legs beat the floor.
Efficacy: it can improve the problems of poor blood circulation and cold hands and feet caused by sedentary office, less exercise, or body rigidity after middle age; women can relax their bones and joints and improve menstruation.
The benefits of winter warming yoga, yoga warming action how to choose the right position? There are more yoga articles to teach you Yoga action, practice a good figure!