Yin Yoga: Elegant movements are more fat-burning

Noun explanation: Yin yoga

Yin yoga is a genre founded in 1979 by American yoga instructor Paul Grilley and has many practitioners. He himself is a medical doctor. He combined his yoga experience and medical advantages, and carefully studied the connecting organization of the human body with several Japanese scholars, blending the essence of China Taoism and martial arts, and at the same time combining the essence of yoga to form a novel genre.

Yin yoga is not another branch or another name of yoga postures, but is only recognized and accepted by everyone as a relatively novel genre.

Paul Grillry believes that to do Yin yoga, in addition to the coordination of breathing, there is also a principle, that is, the lower body should be extended and the upper body should have a little muscle exercise. Because he believes that most people only exercise their legs for walking, running or muscle training, and they don't stretch enough, so they need to add muscles. But for balance, some muscles in the upper body need to be practiced.

1. Promote digestion and prevent fat storage

SeiZA

Lower your hips comfortably and sit on your heels to stimulate your ankles. At the same time, the abdomen is tightened and the spine is naturally straightened. Place your hands palms up on your thighs, close your eyes, and breathe for 1 minute.

Half Stirrup

Lie on your back on the ground, gently hold your leg with your hand and stretch it sideways, bending your knees. To relieve tension in the hip joint, keep your shoulders off the ground and maintain even breathing. Do it 5-10 times on the left and right legs.

Dragon

With one leg in front and the other leg behind, bend the front legs, straighten the rear legs, put the calves and insteps on the ground, put the legs on the same plane, relax the hips, and place your hands naturally on the knees of the front legs. Do it 5-10 times on the left and right sides, holding for 1 minute each time.

Dragonfly

Sit on the ground, gently open your legs to the side, tilt your upper body slightly forward to stimulate the sciatic nerve. Pay attention to doing your best and feel the stretching on the inner thigh at the same time.

Cradle

Lie on your back on the ground, bend your knees, hug your knees with both hands and pull them towards your chest. Keep your hips off the ground and your waist on the ground. Hold for 1 minute, then lie on your back and relax your body, repeating again 3-5 times.

2. Accelerate blood circulation and improve metabolism

Butterfly

Sit on the ground, bend your knees, put your palms together, tilt your upper body forward, and place your hands on the ground in front of you naturally bend your elbows. Pay attention to straighten your back and keep your knees close to the ground on both sides as much as possible. Breathe naturally repeatedly and don't hold your breath.

Snail

Lie on your back on the ground with your legs together, bend your knees and lift them up, then over the top of your head, straighten your legs until your toes touch the ground, while your back is off the ground, using your shoulders as a support point, and holding your waist with your hands for assistance.

Twist

Lie on your back on the ground, bend your right leg and lift it at a right angle, and lay it down on the left side of your body. Hold the knee of your right leg with your left hand, press it against the ground, twist your back, and gently place the other hand to the side to feel the extension of your body., and keep breathing. Repeat left and right 5 times, stopping for 30 seconds each time.

Saddle

Sit on the ground, bend your knees, place your heels on the outside of your hips, and place your insteps on the ground. Lie back with your upper body until your head and shoulders touch the ground, and relax your hands naturally by your sides. Feel the stretch at your hips while relaxing at the base of your thighs.

Cradle

3. Increase your vitality and better implement your weight loss plan

Butterfly

Twisted Dragon

Bend your right leg in front, your left leg in back, and your calves close to the ground. Relax the hip joint, twist the upper body, open the chest, stretch your left hand outward to support the body, gently place your right hand on your right knee, lift your head to look at the ceiling, hold for 30 seconds, then repeat on the other side, 5-10 times on each side.

Pyramid

Lie prone on the ground, bend your elbows to support your head and chest, with your elbows directly below your shoulders. Spread your legs apart as wide as your hips, and put your insteps on the ground. Stretch your chest forward, tighten your abdomen against the ground, and breathe deeply repeatedly.

Swan

This is a simulated swan's action. Sit on the floor, bend your right leg in front, hold your calf close to your body, and straighten your left leg backward. Gently bend your waist and bend back, consciously opening your chest. Stretch your hands and support the ground for 30 seconds, then relax and repeat the same action on opposite sides.

Shoelace

Sit on the ground, bend your knees and cross your knees, and straighten your bones. Relax around your hips and tilt your upper body forward. Feel the stretching from your thighs to the outside of your hips. Stretch your hands on the ground and hold for 30 seconds, then relax and repeat 5-10 times with your legs crossed. (Editor in charge: Deng Qi)