Yoga is a tool to purify the mind through the body
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It is an aerobic exercise practiced from asana combined with breathing method, contract method, meditation, relaxation and rest
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Thousands of yoga movements have been broken down into various genres of Yoga (of course, this refers to modern yoga, classical yoga pays more attention to philosophical theory to cultivate self-cultivation, clothing, food, living, walking, sitting and lying, and there are standard instructions in Classic Yoga Books) At present, there are many genres and types of yoga
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In many gyms, yoga clubs and yoga training institutions, yoga explanation and teaching are mostly carried out in the order of standing, sitting, kneeling, climbing and lying, and enter in the simplest, most basic and most commonly used postures
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In this paper, 42 common yoga postures are commonly used, and the red part represents the muscles that are mainly exercised
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01 ― key points of walking stick exercise: tighten the front thigh, lift up the abdomen, open the chest, lift up the legs, push the ground, extend the spine upward, and clip the shoulder blades in the middle 02 ― key points of semi hero extension exercise: rotate the pelvis forward, open the shoulder to widen, the trapezius muscle sinks backward, and extend the rear thigh 03 ― key points of foot binding exercise: rotate the thigh outward, compact the sitting bone, and extend the spine upward, The chest opens, the shoulders sink, the trapezius backward and downward, 04 half lotus single leg back bends forward, the pelvis rotates forward, the knees bend, the legs rotate outward, the shoulders widen and relax, the neck extends, 05 key points of boat style exercise, the core is tightened, the spine extends, the thighs are tightened, the shoulders are lifted up, relaxed and sinking, Neck relaxation and extension 06 key points of supine torsion exercise the right shoulder should not leave the cushion surface and fight against the torsion force 07 key points of monkey Hanuman exercise enter from the crescent, pay attention to the hip in the positive position, tighten the front thigh, lift the chest, slightly tighten the abdomen, tighten the rear leg hip, lift up 08 key points of sitting and standing one leg side stretching exercise: sit on the cushion, Pay attention to compacting the cushion for the extended leg, and don’t lift the knee up; The side waist will be obviously stretched, the arms grasp the toes, and the chest will also be stretched
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09 – key points of semi pigeon forward bending exercise: when the lower leg is parallel to the front end of the cushion, it has a strong sense of stretching on the inner side of the knee bending leg; The buttocks of bent knees have a stretching feeling, and the buttocks of straight legs have a squeezing feeling; Stretch the front of the thigh and squeeze the back of the thigh; When you stretch your arms forward and grab the ground, you also have a strong sense of stretch on your back
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010 ― key points of upward dog pose: open your fingers, push your arms hard on the ground, point your instep on the ground, leave your pubic thigh off the floor, slightly tighten your abdomen, open your chest and lift it up
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011 ― key points of pigeon style exercise: slightly bend the front feet, pull the back feet with both arms, naturally extend the chest and shoulders, and have an obvious stretching feeling of the whole leg; When the upper body is tilted back, the back will feel squeezed 012 – Yoga squat practice feeling: as the saying goes: no deep squat, no hip warping
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Due to the forward leaning of the body, the stimulation to the hips is very strong, the back will naturally straighten with both hands pushing each other, the shoulder and back muscles will start, and the core muscles will start at the same time
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013 key points of bow pulling: open both legs with the same hip as the hip, grasp the ankles with both hands, try to open the chest, shoulders, strong back, open the chest, and extend the core upward
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014 key points of camel pose: open both legs with the same hip as the hip, tighten the hips at the back of the thighs, lift the back pressure pad surface of the legs and feet, (it is recommended to do several groups of locust baptism before camel pose) open the chest, relax the head and tilt back
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Extend the front of the abdomen and thigh 015 bridge, open the legs with the hip, open the groin and hip, open the chest, tighten the hips, tighten the front of the thigh, lift the legs up to the center line, and press the pad surface with knees and toes
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016 ― standing forward flexion with feet together, center of gravity forward, front thigh tightened, legs straightened, rear thigh muscles extended 017 ― downward dog with legs open and hip, hands ten fingers open and compact the floor mat, front of big and small legs tightened and lifted, rear extension, pelvis rotated forward, spine extended, shoulders relaxed and sunk, trapezius muscle rotated backward and upward, and big arm inward, Key points of 018 magic chair exercise of forearm external rotation: try not to exceed the toes, slightly retract the lower abdomen, start the core, and have a strong sense of tearing in the front of the thigh when squatting behind the hip; There is also a sour feeling in the front of the lower leg; Note: when practicing, keep your toes, knees and together, and tighten your inner thighs
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019 ― bird king style & Eagle style winding leg: try to turn in and out of the leg, tighten the thigh, lift up the arms, retract the palms, push each other forcefully 020 ― straighten the leg with side angle, turn out the leg, tighten the thigh, lift up the knees, tighten the leg, extend the waist as close as possible to the upper side of the support arm, and extend the arm as far as possible obliquely upward 021 ― stretch the strengthening side, extend the feet in the same direction, and turn the right pelvis backward, The back thighs are tightened, the hands are lifted up, and the back side of the hands is in the reverse prayer pose
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Inhale, extend the spine, exhale, and fold forward and down
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022 ― key points of wheel exercise: press both hands and feet hard downward on the cushion surface, tighten the back muscles, slightly tighten the core, open the groin hip, open the chest, and push forward and up as far as possible
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023 ― key points of wheel exercise: you can enter from the crescent, first establish leg strength, When the crus of the knee leg is bent and the toes are on the ground, the stimulation is strengthened; Tighten the front and back of the thighs of the knee bending legs to keep the body stable（ Pay attention to the front leg (keep 90 ° vertical) and put the force evenly on the leg and the core group
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024 – key points of soldiers’ two style exercise: open both legs about two shoulder widths, step down on the front and rear legs, pay attention that the front feet do not exceed the toes, and maintain 90 ° inner thigh force
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The arms are held flat on both sides to make the chest and back feel stretched (pay attention to the pelvis in the positive position) 025 warrior’s three style arms and legs are extended in different directions on both sides, the supporting legs are stepped down hard, the thighs are tightened, the rear feet are pushed hard, the hips are tightened, the back is extended, the big arms are straightened forward, and the body is in a straight line
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026 high bow step + torsion practice points enter from Warrior 2, The rear legs should be straightened and extended as far as possible, the hips should be upward, the hips on both sides should be equal in height, and the spine should be fully extended and then twisted
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Look at the top (the enlightenment to the muscles inside and outside the legs is very strong, which can enhance the strength of the legs) 027 double angle exercise points: the feet should be about two shoulder widths open, the front thighs should be tightened and lifted up, the inner side should press down on the spine to extend, and the upper back activates the trapezius muscle backward and upward, Hold your elbows inside, straighten your legs at the back, feel the stretch, and pay attention to your front foot
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028 – key points of half moon pose: enter from the soldier’s second or side angle extension, with the right foot down and the left leg hanging in the air
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There is a sense of squeezing on the back of the thigh and legs due to the upward movement and the hook back of the toes; The right arm is supported on the ground, and the left arm is extended upward to stimulate the shoulder muscles
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When it is stable, the head can look up, the back muscles start to stabilize the whole body, and there are some requirements for balance to avoid shaking
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029 – key points of leg cross arm support exercise: open your arms and keep your knees as close as possible to the support of the big arm
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You have great requirements for the strength and endurance of your chest, shoulders and back
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If your arm strength is insufficient, you may fall or tremble, and you also have certain requirements for the strength of the big arm; Because the feet are suspended in the air, the stimulation to the lower abdomen is also great
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030 key points of wind blowing tree style exercise: entering from the tree style, bending the body, squeezing the opposite waist, and increasing the waist strength to the maximum, which is also helpful to the deep muscles of the back; Lift your arms up, exercise your chest and shoulder muscles, and promote lymphatic detoxification.
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