Follow Fate to add teachers’ WeChat to watch teachers’ circle of friends~If you often go to yoga classes, you will find that many actions are repeated.
But you know, there are many kinds of yoga postures.
Although you may not recognize all the genres, you can still practice it.
Here are some new postures given by a professional yoga instructor.
We can follow them.
1.
Single-leg downward dog pose acts on the arms, shoulders, lateral abdominal muscles, buttocks and leg adductors.
A First do down dog pose, lift one leg, put it behind the body, and move it to one side.
Keep your arms straight and keep them in line with your body.
B Put the raised leg down and then lift it, repeat the action for 3-6 times, take a baby rest, and then change sides.
2.
The torsion of sitting posture acts on: spine, back stretch, hips, shoulders and chest expansion.
Improve digestive function and help relieve back pain.
A Place a yoga block under the hip, keep the shoulder and clavicle open, and lift the sternum.
Also keep your chin aligned with your chest and stretch your spine as you inhale.
B Turn to the right and place the right hand on the left side of the hip and the left hand on the right leg.
When breathing, gently rotate your body, and after several breaths, change sides.
3.
Half of the cow’s face stretch is applied to: spine, back stretch, hip, leg Achilles tendon and side body stretch A Put a yoga block under the hip, straighten one leg, cross the other foot above it, and contact the heel with the ground.
Keep your arms straight forward and on the ground, without bending your spine.
This action is to stretch the spine instead of folding the whole body, and keep the action after a few breaths, then change sides.
4.
The stretching action of grasping feet in lying position is: abdominal muscles, balance of gravity A, lie down, then bend one leg on the mat, and lift the other leg.
Holding the yoga block in both hands, raise your arms to lift your head and shoulders off the ground, which is helpful to exercise your abdominal muscles.
B Put your head back on the ground, lower your arm, repeat the action for 3-10 times, and then change sides.
6.
Ananda style is used to: after lying on the side A of the abdominal muscles, balance the center of gravity, back, adductor muscles and heel tendons, lift one leg, grasp the big toe with your hand, and hold the head with the other hand and stretch towards the head.
Keep your neck straight, repeat several breaths and switch sides.
7.
Quail style works on: side, leg, arm and back muscles.
Stretch your quadriceps and open your chest.
A Turn sideways, then support the body with arms and one leg, keep the hips up, look down, and focus the power of the soles of the feet on the toes.
B Bend the knee of the other leg, hold the big toe with your hand, stretch it towards the back, hold a few breaths, and then switch sides.
8.
Tilting lizard style is applied to: fold forward the groin, hip flexor, and body A at the back of thigh, align the front knee with the ankle, then press down the back knee to cling to the yoga mat, and extend the toe to the edge of the yoga mat.
B Extend the front leg to the outside of the body, keep the knees bent, one hand forward, stretch the waist, keep breathing for a few minutes, and then change sides.
9.
The support and leg lifting function is to: lie down the abdominal muscles, back and leg A, close the back to the yoga mat, open the hand to the back of the head, lift the leg 45 degrees and keep the body straight.
Repeat this action for 3-10 times.
10.
Single-leg diagonal plate is used for: the arm, back and leg A should do the diagonal plate first, the elbow socket of the handle should be opposite, the wrist and shoulder should be forward, the leg should be backward one step (about 10-15 cm), and the hips should be kept high.
B Lift one leg up and bend the knee 90 degrees.
Lift the body from the heel of the lower leg and the back of the thigh, extend it to the top of the head, and change sides after a few minutes.
11.
Abdominal torsion acts on: abdominal muscles, arms, back and inner thigh A lie down and put a blanket under the hips.
Open your arms so that your body is in a “T” shape, with your palms up, and raise your lower legs parallel to the ground.
B Keep your legs up, move your knees to your right elbow and hover over the ground.
Keep the shoulder blade on the ground, press the arm down hard, return to the right position, repeat the action for 3-6 times, and then change sides.
12.
X twisting action: after lying flat on the abdomen, arm and back A, the arm opens in a “V” shape, with the palm facing up.
The right leg should be stretched and crossed to the left on the ground, perpendicular to the left leg, stretching the right leg, and turning the head to the right.
Keep the chin perpendicular to the ground and aligned with the sternum.
After a few breaths, switch sides.
Come and see if you can do it
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