Yoga postures (1)
One side, leg type
Action main points:
1, side lying on the ground, smooth breathing, the whole body relaxed, the legs naturally straighten.
2, bending the right hand, holding the palm of the palm, keeping the right foot moving, the left leg slowly up to the maximum, then slowly put back to the place. Be careful with breathing: lift up when you breathe in and put down your legs when you exhale. Practice 10 - 20 times.
3, exchange the right and left posture, do the same action, practice 10 - 20 times.
Posture effect: stretch the hip joint, make the joints more and more flexible; tighten the legs, back and groin muscles, beneficial to lean body shape.
Two, rotary leg
Main action:
1, lie flat on the ground, breathe smoothly, relax all over the body, the two hands are put on the side naturally, and the palm is down.
2, feet straight up, and the body into a 30 degree angle.
3, the legs should be swayed with left or right sides, and the breathing way of slow breathing and slow breathing should be adopted. The speed of double leg swaying is the same as that of breathing speed. Remember to relax your hands without exerting force, and use the abdominal muscle force to drive your legs to swing.
Postural efficacy: the active hip joint makes the joints more and more flexible; the muscles of the abdomen are tighten and the strength of the abdominal muscles is enhanced. To indigestion, dysmenorrhea and constipation have a cure effect, but also legs, the beauty of the waist, the beauty of the abdomen.
Three. Simple plow
Main movements:
1, lie flat on the ground, breathe smoothly, relax the whole body, open your hands slightly, put it on the ground, and down the palm of the palm.
2, the legs stretch slowly up, with the body to the face to try to close. Remember to stabilize the head and relax the neck.
3, slow down the original road back to action 1. so repeated practice 10 - 20 times.
Postural efficacy: strengthen the spine and abdominal muscles, prevent and eliminate back pain in the waist, stretch the meridians, regulate the thyroid, and make the energy more energetic.
Four, half lotus stand vertical
Action key:
1, tune the breath, the whole body relaxes, the natural stand.
2, the right foot, the left leg, left leg hip lateral instep close. Right hand from behind the back to the left after the pinch right foot, back slightly bent. On the left hand, the palm of the palm is forward. Keep the action stand 5 - 10 breathing (breathing a breath, slowly suck slow exhale).
3, exchange the right and left posture to do the same action.
Posture function: expand chest, improve body shape, increase lung capacity, strengthen lung function, activate hip joint, enhance leg strength and enhance body balance.
Yoga
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一、侧抬腿式
动作要领：1、侧躺于地面，平稳呼吸，全身放松，两腿自然伸直。
2、右手弯曲，手掌托住头部，右脚保持姿势不动，左腿缓缓上抬至最大限度，再缓缓放回原处。注意配合呼吸：吸气时上抬，呼气时腿放下。练习10—20次。
3、交换左右体位，做相同动作，练习10—20次。
姿势功效：舒展髋关节，使关节越来越灵活；紧实腿部、背部和腹股沟肌肉，有益瘦身塑形。
二、抬腿旋转式
动作要领：1、平躺于地面，平稳呼吸，全身放松，两手自然伸直放于身旁，掌心向下。
2、双脚伸直上抬，与身体成30度角。
3、双腿配合左右摇摆，采用缓吸缓呼的呼吸方式，双腿摇摆速度与呼吸速度一致，切记双手放松不用力，而用腹肌力带动双腿左右摇摆。
姿势功效：活动髋关节，让关节越来越灵活；紧实腹部肌肉，增强腹肌力。对消化不良，痛经和便秘有治愈功效，还可美腿、美腰、美腹。
三、简易犁式
动作要领：1、平躺于地面，平稳呼吸，全身放松，双手微微张开，置于地面，掌心向下。
2、双腿伸直缓缓上抬，带动身躯向面部尽力靠近。切记稳定头部，放松颈部。
3、缓缓原路返回至动作1.如此反复练习10—20次。
姿势功效：强健脊椎和腹肌，预防和消除腰酸背痛；舒展经络，调理甲状腺；让精力更加充沛。
四、半莲花站立式
动作要领：1、调谐呼吸，全身放松，自然站立。
2、右脚抬起，至于左腿前，脚背靠拢左腿髋部外侧。右手从背后绕过后背向左捏住右脚尖，腰背微微内弯。左手上举，掌心向前。保持动作站立5—10个呼吸（一吸一呼为一个呼吸，缓吸缓呼）。
3、交换左右体位做相同动作。
姿势功效：扩展胸部，改善形体；增加肺活量，强健肺部功能；活动髋关节，增强腿部力量，增强身体平衡能力。
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