When practicing yoga, it will affect all levels of the body and mind.
It can activate muscles and nervous system, strengthen stiff ligaments and tendons, and compress glands to promote endocrine balance.
In this way, it can avoid human illness.
Yoga can also regulate bad habits and tendencies, calm the mind and concentrate the spirit.
In the process of training, the primary Yoga mainly focuses on stretching, which can help the human body adjust breathing and relax the body.
1.
Greeting training muscle parts: trapezius muscle and latissimus dorsi muscle step1.
Take a standing position for the preparatory action, put your feet together, and put your hands in front of your chest.
Step2 formal action: tilt the upper body forward and the body is vertical 90 degrees.
2.
Muscle parts for side bending training in standing posture: teres major, rib muscle, anterior saw muscle, external oblique abdominal muscle and rectus abdominis step1: prepare to take a standing posture with both feet open larger than the shoulder.
Step2: the formal action is to extend the right hand to the upper right and close to the ear, and then change hands.
3.
Muscle parts of Bridge Training: quadriceps femoris, biceps femoris, gastrocnemius, gluteus maximus, latissimus dorsi and rectus abdominis step1: prepare for the action in a lying position, with both feet and knees bent and hands on both sides of the body.
Step2: after the formal action is to tighten the abdomen, use the strength of hips, core and thighs to arch the body upward.
4.
Muscle parts for easy sitting training: quadriceps femoris, biceps femoris, gastrocnemius, gluteus maximus and tibialis anterior step1: prepare to fold the right foot over the left foot and adopt cross leg posture.
Step2: formal action: put your hands on your chest and straighten your back.
5.
Muscle parts of lightning sitting posture training: quadriceps femoris, biceps femoris, gastrocnemius and tibialis anterior step1: prepare for the action, take the kneeling position of both feet and support both hands on the ground.
Step2: formal action: kneel on the ground, move your legs out close to your thighs, and put your hands on your thighs.
6.
Muscle parts of standing forward bending training: gluteus maximus, peroneal longus, tibialis anterior, deltoid, biceps femoris, external oblique abdominal muscle and latissimus dorsi muscle step1.
The preparatory action is in a standing position with both feet together.
Step2 formal action: slowly lower the upper body.
If you can’t bend down, bend your knees slightly and hold your hands behind your legs.
7.
Sitting posture torsion training muscle parts: external oblique abdominal muscle, rectus abdominis muscle, rib muscle and anterior serratus muscle step1: prepare for the action, take the sitting posture, bend the left knee, straighten the right foot, and support both hands behind.
Step2: in the formal action, turn the upper body to the right, gently press the knee of the right foot with the left elbow, tighten the abdomen and keep breathing evenly.
8.
Muscle parts of cat cow training: latissimus dorsi, gluteus maximus, teres major, external oblique abdominal muscle, rectus abdominis and shoulder lifting muscle step1: prepare for the four legged kneeling position, keep the back straight and lift the pelvis up.
Step2: the formal action allows the spine to slowly extend to the cervical spine, and then move down through the pelvis to arch the back slowly upward.
In the process of training, middle-level yoga can strengthen the stretching of the body, the elasticity and ductility of muscle tissue.
1.
Muscle parts of downward dog training: latissimus dorsi, erector spinalis, trapezius, posterior deltoid, triceps brachii, external oblique, quadriceps femoris, biceps femoris, gastrocnemius, rectus abdominis and elbow step1: prepare for kneeling.
Step2: formal action: support the body with both hands and feet, relax the neck, let the head hang down naturally, and keep the root of the wrist parallel to the ground.
2.
Muscle parts of fish training: sternohyoid muscle, rectus abdominis muscle, external oblique abdominal muscle, latissimus dorsi muscle, anterior serratus muscle and oblique muscle step1: prepare for the action in a lying position with both hands on both sides of the body.
Step2: formal action: bend your arms and stick to the ground, relax your neck so that your head is on the ground, and straighten your back so that your chest extends upward.
3.
Muscle part of hero fish sitting training: quadriceps femoris step1: preparation action: four legged kneeling preparation.
Step2: the formal action is to lean back the upper body, pull the thighs to tilt, and grasp the soles of the feet with both hands.
4.
Leg splitting forward bending training muscle parts: quadriceps femoris, gastrocnemius, gluteus maximus, latissimus dorsi, rhomboid major and posterior deltoid step1: prepare to move, open your big shoulders with your feet and put your hands on both sides.
Step2: the formal action is to curl the upper body and lower body, grasp the rear of both legs with both hands, and slightly bend the knee if it cannot be bent.
5.
Soldiers train muscles in one form: leg deltoid, quadriceps femoris, triceps brachii, elbow muscle, rib muscle, external oblique muscle, biceps femoris, rectus abdominis and deltoid step1: prepare to take a big step forward with the left foot, bend the left foot into a power lunge, and the body center of gravity is slightly close to the front leg.
Step2: formal action: lift your hands up, expand your chest, stretch your upper body muscles and keep your back straight.
6.
Muscle parts of twisting triangle training: leg deltoid, quadriceps femoris, triceps brachii, latissimus dorsi, rib muscle, external oblique abdominal muscle, biceps femoris, rectus abdominis and deltoid step1: prepare for the action, take the dog pose and support the limbs on the ground.
Step2: in the formal action, turn the body up to the right, hit the right up straight and stretch upward, support the left hand on the ground, and then return to the preparation action and execute on the other side.
7.
Muscle parts of chair training: leg deltoid, quadriceps femoris, triceps brachii, biceps femoris and pectoralis major step1: prepare to stand in a standing position with both hands on both sides of the body.
Step2: when you inhale, lift your hands and arms, keep your arms parallel and your palms inward.
In the process of training, advanced yoga can increase the endurance of human muscles, stabilize the core of the body and promote the purification of the body and mind.
1.
Boat training muscle part: rectus abdominis step1: prepare to sit on the yoga mat, bend your knees and support your hands back on the floor..
