Type 6 Yoga, 66 Great Shun!
In the sunny and sunny weather, let’s fully stretch the lazy bones of the winter, and make yourself “excess meat” in the most gentle way, showing your graceful figure!
Triangular approach: 1.
Spread three shoulders wide between your legs, open a pair of flat chests, lift the entire pelvis to avoid collapse, and maintain natural breathing.
Extend the right foot by 90 degrees, keeping the heel in line with the left foot.
With the inhalation, the entire pelvis moves to the left, and the body is perpendicular to the right. With the exhalation, the body gradually moves, holding the right hand at the foot displacement.
The left arm is tilted directly upwards, and the eyes look upwards, keeping 7?
9 breaths, return to the original position, and do the other side.
Note: Do not force the contraction beyond its own limit, see if there is discomfort at the top of the head, look at the instep of the lower foot.
Efficacy: Eliminate the stiffness of the legs and tibia, adjust the shape of the legs, can reset the legs, fatigue and soreness during placement.
Eagle approach: 1.
Close your legs, hold your hands on your waist, bend your legs, lift your left leg and coil your bent right leg. Try to hook your left leg with your right leg.
After keeping the body balanced, stretch straight and bend, with your arms crossing each other, and bend until your palms face each other.
Push your elbows forward as far as possible, away from the contours of your chest, and keep your eyes steady on your forearms.
Release your arms to your waist, then release your legs, and do the other side in the same way.
Note: Do not force your legs to coil, it is very important to sink your weight and bend your legs.
Efficacy: Strengthen the leg muscles and stretch the shin; relieve the muscles from the outside of the forearm to the middle back to eliminate shoulder and neck fatigue.
Ship-style approach: 1.
Sit on the ground with your legs closed, your back straight, your hands on your thighs.
The body is slightly tilted backwards, with both legs raised to 45 degrees, and the arms are extended parallel to the ground.
Note: For women with weak abdomen, it is necessary to start step by step. You can start by bending your legs and putting your hands behind your body with a little support. Avoid practicing during menstruation.
Efficacy: Eliminate lumbar and abdominal diarrhea, stimulate peristalsis in the body, strengthen kidneys and internal organs in the abdomen.
Bridge approach: 1.
Lie on your back with your legs bent, with your feet apart from your shoulders. Try to keep your arms straight to reach the heels.
As you inhale, push the pelvis, lower hips up, and then push up 3 in order.
Bend both arms, the tiger’s mouth is extended to support the hips, keep 7?
When restoring, first fall back to the arm, then return to the body from the top to the preset, and relax breathing.
Note: Do not open your feet into an “eight” shape; do not leave the heel and shoulders off the ground; let the thoracic cage look for the chin, and do not lift the chin upward or excessively press down, keep relaxed; keep the thighs parallel to the ground;Avoid practicing when you are.
Efficacy: Stretch the muscles from the chest to the abdominal cavity, improve blood circulation; reduce the tibia; strengthen the wrist.
Simple side contraction practice: 1.
Sit on the ground with your legs closed, your back straight, your right leg bent, and your right foot against your left thigh.
Turn your body to the right, support your right leg with your left hand, and your right arm up.
While keeping the front of the right side away from the ground, gradually tilt it forward so that your arms are straight and your arms are fully extended.
10 breaths, do the other side after reduction.
Note: This action is suitable for everyone. If you have the ability, you can complete the position of grasping your feet.
Efficacy: Good for body circulation, reduce obesity, stimulate blood circulation in the spine, and relieve back pain.
Bow approach: 1.
Lie down on the mat with your forehead touching the ground, bend your legs, bend straight to the back, and hold the pedals with both hands.
Try to keep your feet close, pull your legs up with inhalation, then lift your head and chest.
After 5 breaths, it returns to relaxation.
Note: This posture is not easy to maintain for a long time, for good results, you can do it twice; stiff people can separate their legs, do not separate too much for height, otherwise it will increase the pressure on the waist;Weight is placed on the abdomen near the navel; avoid exercise during menstruation.
Efficacy: It has a contraction effect on the entire spine and promotes intra-abdominal blood circulation; it reduces the front muscles of the thighs and relieves the stiffness of the lower tibia.