Straighten the legs, press the heels to the floor as far as possible, but do not force; straighten the arms, push the upper body to the thigh, so as to extend the back
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Aging is the most frightening thing for women
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Efficacy: sitting, standing and flexing can effectively stretch spine, leg ligament, Achilles tendon and hip muscle, massage liver, pancreas and kidney, help gastrointestinal peristalsis and improve absorption system
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Efficacy: it helps to enhance the strength and stability of the legs, strengthen the muscles of the thighs, extend the back of the legs, reduce the fat of the hips and legs; it can open the shoulders, relieve the stiffness of the shoulders and back, correct the bad body shape such as the hunchback, and effectively relieve the sciatica
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Relax the neck and head, with the head hanging gently between the arms; hold for 1 minute and breathe deeply
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Put your left hand on the shin or pad of your leg, point your right hand to the ceiling, turn your head, and look at the ceiling with your eyes
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Then exhale and stretch the waist slightly to make the back, waist, buttocks and other places feel tense
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Keep the pelvis in neutral position, sink the tailbone, lift the pubis, open the chest, insert the arms back into the joint fossa, and sink the shoulders
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2
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Practice on the other side
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Put your palms on the floor on both sides of your hips and take a few deep breaths
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The liver and gallbladder are very important detoxification organs of our human body, such as large-scale “waste processors”, which can help the human body regulate blood, is also the command center of metabolism, and ensure the smooth flow of blood gas; there are detoxification, hematopoiesis and blood coagulation, poisons and wastes produced in the body, poisons eaten, drugs harmful to the liver, and so on, which must also rely on liver detoxification
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4
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Keep the hind legs stepping backward
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3
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Mountain enter, exhale, legs apart about 120 cm, keep feet parallel, toes forward, hands raised horizontally; 2
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Exhale deeply, jump the distance of one leg with both feet, the outside of the feet is parallel to the short side of the yoga mat, the toes point to the front, the hands are raised horizontally, and the hands are extended to both sides
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With the next exhalation, both hands fall back and the body returns to the right position
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Look at the fingertips in the direction of knee flexion with eyes, relax and extend the neck, take root with legs downward, and keep the whole back on the same plane
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Efficacy: it can relax pelvic bones, buttocks, thighs, etc., and remove the fat of thighs and buttocks; it can enhance the strength of waist, remove the fat of ribs; it can promote blood circulation and prevent edema of lower body
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The shoulder is directly above the pelvis and the head is directly above the shoulder
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Efficacy: downward dog is the most effective way to lengthen the spine in yoga practice, which can make your chest muscles stretch again and accumulate the required strength for other parts of the body
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01 soldiers stand in mountain style, feet open more than one leg for a long distance, the outside of the left foot is parallel to the cushion surface, toes point straight ahead, hands on hips
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Turn the right foot outward 90 degrees, slightly buckle the left foot in; the front heel is opposite to the rear arch, the thigh muscles of both legs are upward and inward, the calf muscles are inward, and the right knee is in the same line with the quasi 2 and 3 toes
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The spine is extended upward, the ribs and abdomen are retracted, and the shoulders are rolled back and sunk
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Nourishing liver and gallbladder is especially important for women
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Turn the left foot outward, turn the body to the left side, keep the pelvis in the right knee, the left thigh parallel to the ground, the left leg vertical to the ground, and the bent knee should not exceed the toes
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Efficacy: strengthen leg muscles, remove stiffness of legs and buttocks, correct leg deformities, make legs develop evenly, relieve back pain and neck sprains, strengthen ankles, strengthen chest, etc
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4
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Through standing three-dimensional practice, you can prepare for the later more difficult posture
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At the beginning, the knee will be off the ground
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Pay attention to keep the leg socket close to the ground
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2
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Tighten the muscles at the back of the thighs, stretch the trunk forward, and then the armpits will naturally cling to the ground
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3
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When the first fine line appears on the face, do you feel like a knife? Wrinkles are one of the most direct manifestations of aging, but do you know? Bad liver can also make your face wrinkled
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3
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3
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Bend the front legs, align the knees with the gaps between the 2 and 3 toes, and the knees are directly above the ankles
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Starting from a comfortable sitting position, extend your right leg backward, bend your left leg, extend your hands to the width of your shoulders, and place your palms on the ground a little in front of you to feel the strength of your hips and waist
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Note: if the shoulder and right leg are bent, other joints of the body are easy to bend, so try not to bend
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2
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4
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Kneeling position, palm to the ground, shoulder to shoulder width, knee to hip width; exhale, toe to the ground, lift the hip, make the body into an inverted V shape
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The pelvis should be in the middle, the feet should be compacted, the muscles of the legs should be tightened, the ribs should be closed, the ribs should not be turned out, the shoulders should be relaxed and sunk, and the eyes should look straight ahead
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5
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Keep the pelvis level with the ground, and keep the right instep, left knee and two palms close to the floor for more than 20 seconds
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2
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03 triangle 1
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The thighs are parallel to the ground
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Efficacy: through practicing this posture, you can make the leg muscles more symmetrical and strong
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When exhaling, bend your upper body to the ground
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When breathing in, lift the upper body and support the body center of gravity with both hands
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4
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As you exhale, extend your hands as far forward as possible on both sides of your legs
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Exhale
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2
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3
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Keep the pelvis in a neutral position
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Yoga is a physical and mental conditioning method
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02 Warrior II 1
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At the same time, it can relieve the muscle spasm of the lower leg and thigh, enhance the muscle elasticity of the leg and back, and strengthen the abdominal organs
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4
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Keep 3-5 groups breathing naturally and smoothly
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Keep posture for 60 seconds and breathe evenly
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Deepen the posture, grasp the toes, hook the big toe with the index finger and middle finger of the left hand and right hand respectively, and move the hand forward
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It’s easy to lose weight.
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Many poses can promote the massage of abdominal organs, so that you can adjust your liver in elegant and Relaxing Yoga exercises
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Sit on the ground with legs straight forward
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Turn left foot 90 degrees, right foot slightly buckle, left heel and right foot in a straight line, kneecap up, thigh rotation, left foot 2, 3 toes and knee in a straight line; 3
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If the liver function is not good, it will lead to the accumulation of waste in the body, which will not only cause color spots, obesity and other problems, but also damage the skin metabolism, leading to wrinkles
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