Learn rope shaping yoga from Tang Can

Yoga, a soothing and meditative exercise method, is increasingly popular among urban white-collar workers and has become an important way to shape your body and relieve stress. The movements and forms of yoga are also becoming more and more abundant. In addition to meditation, aerobic yoga, and high-temperature yoga, a few days ago, reporters discovered a new yoga method-rope-shaping yoga in Tianhebei.

Coach Zhu, who promotes this method of yoga, said that plastic rope yoga is a new word abroad, but in fact it is not young. The English name of plastic rope yoga is lyengar and was born in India in 1918. When founder Dr. B.K.S. lyengar created this yoga method, he pursued balance of the body from the inside out and clarity of the mind. Coach Zhu said that the so-called plastic rope yoga focuses on the word "hanging", hanging hands, hanging feet, hanging waist... In short, as long as you are confident in your physical strength, different parts of your body can be hung with skills. "It may seem thrilling and difficult, but in fact, plastic rope yoga is most suitable for people with poor physique. Even people who have never learned yoga can practice it. When people who have never practiced yoga or are beginners to yoga practice traditional yoga, each movement can only last for 30 seconds to one minute. However, with the help of rope, the maintenance time can be extended to about 5 minutes., the fitness effect will increase several times.

Since it is called plastic rope yoga, as the name suggests, ropes are an indispensable auxiliary device. Coach Zhu said that the rope is a high-strength rope used for rock climbing and can withstand a weight of more than 200 kilograms, so as to ensure safety. In order to prevent the parts of the body that come into contact with the rope from feeling strangulation, use two very thick and soft rubber sponge tubes to cover the outside of the rope.

In addition to ropes, bricks and chairs are also auxiliary equipment for plastic rope yoga. Brick is used as a movement aid for head, waist and feet. "For example, when practicing forward bending, you can hold the brick with both hands or hold the brick with your head, making it easier for beginners to feel the movements"; the chair is used as an aid for feet and waist movements.

The movements of plastic rope yoga are not much different from those of general traditional yoga, with each class lasting one hour. Coach Zhu said that it is usually enough for junior class students to master 5 to 6 styles. Because some difficult movements involve the entire body hanging by means of ropes, you must have professional teachers to guide and help. "A coach can only take up to nine people to class at the same time. Don't practice yourself, otherwise you will easily strain yourself." Coach Zhu finally said,"Although rope molding yoga has many benefits, it also varies from person to person. Heart patients, hypertension patients, epilepsy patients, and pregnant women are advised not to practice. People after surgery should also consult their doctor before practicing. For women, some handstands cannot be practiced during menstruation."

Many celebrities are also yoga practitioners. The following yoga postures were tailored for her by Tang Can's coach Kuang Xuemei. Follow Tang Can and do it now, and you will become straight and straight because of it.

Pigeon

Action: Sit on the ground with your right leg bent, your right heel close to the heel of your thigh, extend your left leg back, lift your calf, and hook the instep with your elbow joint. Hold your hands behind your head. Take 5 deep breaths. Switch sides and do it.

Effect: Strengthen thigh and calf muscles, beautify arm lines, and enhance flexibility of waist and shoulder joints.

Camel

Action: Kneel on the floor, inhale, lean back your upper body and head as much as possible, exhale, grab your heels with both hands, inhale, straighten your chest, hips, and thighs forward as much as possible, and relax your shoulders. Take 5 deep breaths.

Effect: Correct bad posture such as hunchback, prevent back pain, beautify chest, prevent tracheitis, tonsillitis and constipation.

kneeling position

Action: Kneel down, fold your left elbow on your right elbow, wrap your wrists together, hold your hands together, lift your elbows up, and breathe in. Exhale and tilt your head and chest back. Take 5 deep breaths. Switch sides and do it.

Effect: Slim arms, increase the flexibility of wrist, elbow and shoulder joints, prevent shoulder and back soreness, correct hunchback, and beautify chest and waist lines.

wheeled

Action: Lie on your back, bend your knees, with your heels close to your arms, and put your hands to your ears. Inhale, hold your hands on the ground, thighs, and lift your arms and back with your feet, and exhale. Inhale, straighten your elbows, stand on your toes, and lift your hips and back as much as possible. Exhale, slowly bend your elbows, place your hips, bend your knees, and return to the starting position.

Effect: Stretch the shoulder, back, abdomen and thigh muscles to soften the waist and back.

Dog Single Leg Lift

Action: Touch your knees to the ground, support your hands on the ground, press your hands tightly on the ground, raise your hips, and your body is in an inverted V shape. Slowly lift your left leg so that it is in a straight line with your arms, shoulders, back, and buttocks to feel the tension in your whole body. Take 5 deep breaths. Switch sides and do it.

Effect: Stretch the shoulders, back, and back of thighs, increase the strength of the back muscles, and have anti-fatigue effect.

Side lunge spread back

Action: Side lunge, with the calves perpendicular to the ground, the thighs parallel to the ground, and the right leg straight. Expand your chest, stretch your back, stretch your cervical spine, hold your hands under your thighs, and take 3-5 deep breaths.

Effect: Correct humpback and chest posture. Prevent cervical spondylosis, improve blood circulation in the pelvis, and increase muscle strength in thighs and calves.

dance style

Action: Stand upright with your right leg, lift your left leg, hold the back of your left foot with your right hand, stretch your left leg back as much as possible, straighten your right arm, and feel the feeling of stretching throughout your body. Take 5 deep breaths. Switch sides and do it.

Effect: Tighten waist, buttocks, back, stretch thighs, arms, shoulders, and chest to exercise balance. (Internship Editor: Li Jianhong)