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Most people’s impression of yoga is usually soft, soothing and relaxed.
However, yoga can also be very dynamic.
01 why do women practice strength Yoga? Compared with other yoga, strength yoga has a faster movement rhythm, and more emphasis on the exercise of physical strength and limb flexibility.
Regular practice can make the body full of vitality.
Practicing strength Yoga usually makes you sweat.
It can stimulate and relax muscle groups.
It is challenging for practitioners.
Yogi Xiaobian recommends reading: the teacher calls you “tighten the core”, and you suck your stomach hard? 01 the effect of burning fat is better.
The exercise intensity of strength yoga is greater.
It almost mobilizes the whole body muscle group to participate in the exercise movement, and carries out in-depth exercise on the body muscle group.
The duration of action is relatively longer, and the fat burning effect is better.
It can beautify muscle lines and shape beautiful body curves.
02 improve bone density in high-intensity strength exercises, the bones of the body will be stimulated and exercised, thus improving the compression resistance and resistance of the bones.
Strength training can also promote the absorption of calcium, improve bone mineral density and hardness, and prevent premature osteoporosis, fracture and other symptoms.
Improve muscle elasticity through repeated cycling strength exercise, it can not only help muscle stretch and relax, effectively restore muscle elasticity, enhance muscle resistance, but also help to enhance the firmness and stability of soft tissues and joints.
04 the practice of strengthening immunity yoga will make your whole body move, which can promote the blood circulation of the whole body.
It can nourish the internal organs of the body, not only enhance the immunity of the human body, but also detoxify and nourish the face, and delay aging.
02 a set of strength Yoga sequence has been said to be very sour and refreshing.
Compared with other yoga sequences, the strength Yoga sequence has better effect on digesting heat and burning fat.
It can well improve your body’s basic energy and bring more vitality to your body.
At the same time, it can also lay a solid strength foundation for completing other postures.
1.
Inclined plate inclined plate can enhance core strength and stabilize the whole body.
Regular practice of inclined plank can improve the coordination of your whole body and shape your arms, waist and legs.
☞ lie prone on the cushion surface with both hands on both sides of the chest; ☞ both feet are the same width as the hip; ☞ straighten your arms and legs, with your shoulders directly above your wrists; ☞ abdominal adduction, with a straight line from the top of the head to the heel; ☑ hold for 15-30 seconds.
☞ from the inclined plate, bend the right knee forward to touch the right elbow; ☞ retract the right foot to restore, change the left leg, and repeat the exercise for 10 times.
☞ start with the inclined plate and separate your feet to both sides; ☞ gather together in the middle; ☑ keep the shoulders above the wrists and the upper body unchanged; ☑ repeat the exercise 10 times.
2.
Phantom chair type phantom chair type can strengthen your back and activate the strength of your thighs and arms.
It can also create more space for your chest and abdomen and extend your chest and shoulders.
☞ stand in mountain pose with hands on both sides of the body; ☞ bend your knees and squat down until your thighs are parallel to the ground; ☞ put your hands together in front of your chest, and your knees should not exceed your toes; ☞ keep your back straight and your feet firmly on the ground; ☑ hold for 10-15 seconds.
☞ from the magic chair pose, keep your left foot steady; ☞ straighten and lift the right leg forward; ☞ squat down to keep the core stable; ☞ repeat the exercise 10 times and Practice on the other side.
☞ start with the phantom chair; ☞ jump up and straighten your arms; ☞ fully extend your body, straighten your legs and back; ☑ return to the phantom chair; ☑ repeat the exercise 10 times.
3.
High lunge high lunge can well expand your chest, stretch your neck, relieve shoulder muscle tension, beautify the lines of your arms, legs and back, and reduce the excess fat on your abdomen and waist.
It can also help increase your sense of balance and concentration.
☞ stand in mountain pose with hands on both sides of the body; ☞ take a big step forward with your right foot and bend your right knee; ☞ the right knee is directly above the right ankle, and the left leg is straight; ☞ raise your hands above your head and put your palms together; ☑ hold for 15-30 seconds and repeat on the other side.
☑ put both hands and fingers on the mat to keep stable; ☞ jump up and move your right foot forward into the high bow step; ☞ jump up and move your left foot forward into the high bow step; ☑ repeat the exercise 10 times.
☞ high bow step entry; ☞ bend the knee of the rear leg, and the knee falls on the mat; ☞ lift the knee and return to the high lunge step; ☞ repeat the exercise 10 times and repeat on the other side.
4.
Downward dog pose downward dog pose can strengthen your wrists, shoulders and ankles.
It can also lengthen your spine, beautify your shoulders and lengthen your thighs.
Regular practice of this pose can also eliminate fatigue and restore energy.
☞ lie prone, with both legs the same width as the hip, and the arms slightly wider than the shoulder; ☞ the hips are raised, and the whole body is in an inverted V shape; ☞ straighten the spine and extend upward in the syncline; ☞ stretch the side waist, tighten and lift the front thigh muscles; ☞ keep your knees straight and your heels firmly on the ground; ☑ hold for 30-60 seconds.
☞ enter in downward dog pose, and lift the right leg backward and upward; ☑ keep the hip in the positive position; ☞ support your legs with your arms and jump up; ☞ repeat the exercise 10 times and Practice on the other side.
☞ from downward dog pose, the forearm is pasted on the cushion in turn; ☑ lift back to the lower dog in turn and keep the abdomen closed; ☑ repeat the exercise 10 times.
5.
Half boat boat can strengthen your abdomen, exercise your core muscles, help you lengthen your spine and eliminate waist fat.
It can also help you improve balance and coordination and relieve stress..
