Ten tips for hot yoga

Standing deep breathing

Maintain a standing position with your legs straight, your spine straight, your heels and big toes together, and your fingers crossed on your chin. When inhaling, breathe through your throat, open your elbows as much as possible, and the back of your hands just touch both sides of your cheeks to maximize Inhale to the maximum, then lean your head back, elbows together to exhale as much as possible. Cycle this for 10 breaths.

Effectiveness: Be careful not to close your eyes, and try your best to make your lungs feel full breathing to prepare for the subsequent postural practice.

Half Moon/Hand and Foot

Still keep your body upright, fingers crossed and clenched, index fingers straightened and merged, arms close to both sides of your ears, keep your body on the same side, bend to the left, hold for 10-20 seconds, then bend your upper body to the right and back respectively, and hold for the same time. When bending forward, bend down to keep the upper body close to the legs, hold the heels with both hands, bend your knees if you find it difficult, and hold for 10-20 seconds.

Efficacy: This set of movements strengthens the exercise of waist line, buttocks, thighs and other parts as a start to warm up.

clumsy

Stretch your arms forward, shoulder width, palms down, knees bent until your thighs are parallel to the ground, and your upper body is straight for 10-20 seconds, then slowly return to your original position. Then do a set of exercises to maximize the heel lift, the same as above, except that when squatting, keep your knees together for 10-20 seconds.

Efficacy: This action is very helpful to the blood circulation of the large and small legs, hip muscles, knee joints and ankle joints. People with herniated discs can practice this action frequently.

Bird King Style

Stretch and cross your arms, place your left arm under your right arm, bend your elbows so that your forearms are upright, and turn your palms to fit your palms. After controlling your balance, place your center of gravity on your left leg, fold your right leg from the front, hook the back of your right foot to your left calf, and slowly squat down for 10 seconds. Switch to the other side, do the same action, and hold for the same time.

Efficacy: The focus of this exercise is on legs and balance, which can effectively prevent calf muscle spasm.

Standing head to knee

Stand with your legs together, grab the center of your right foot with your hand, cross your fingers, and press your thumb on your big toe. Stretch your left knee so that your right leg is parallel to the ground, straighten your arms and upper body for 20 seconds, then bend your elbows, bend your body forward and move closer to your legs, hold for 10 seconds, change directions and do the same.

Efficacy: This action also requires high balance ability. It exercises people's attention and is very helpful for tightening the muscles of the abdomen and thighs.

standing bow pose

When standing, bend your left knee, grab the left instep with your left hand, stretch your right arm forward, with the height of the fingertip at the point between your eyebrows. At the same time, stretch your left leg to the back of the body, and your left hand slides down to the calf position. Feel the back of your legs Fully stretch, and finally your legs are perpendicular to the ground in a "one" character for 10 seconds. Then change direction and do it again. Beginners don't need to ask for range of movement, but make sure that the side of the leg you stand on is straight.

Efficacy: This action allows blood to fully flow to the internal organs and glands, tightens the muscles of the arms and buttocks, and makes the ligaments more flexible.

Warrior Third Form

Stand with your fingers crossed, your index finger straightened and closed, and your arms stretched upward and pressed against your ears. Lift your left leg back and lean forward so that your left leg, body, and arms are in the same straight line for 10 seconds, then change direction and do it again.

Efficacy: This action not only exercises balance, but also reduces fat on the buttocks, thighs, and hips. It is also beneficial to exercise the myocardium and lungs.

Standing, legs split, head to knee

Stretch your hands up and down, bend down, touch your right calf or knee with your head, and touch the floor in front of your right foot. Breathe evenly, hold for 10 seconds, and then do it again in a different direction. Make sure your legs are straight and your arms are straight and pressed against your ears.

Efficacy: Doing this action frequently can reduce excess fat in thighs, buttocks, and hips.

Standing leg stretching

Spread your legs about twice the width of your shoulders, open your arms horizontally to the sides of your body, bend down, hold your heels on both sides with your hands, head down, touch the ground with your forehead, and keep your legs stretched for 10 seconds.

Efficacy: This action can prevent sciatica and massage abdominal organs well.

Trikonasana

Spread your legs about twice the width of your shoulders, bend your left knee so that your thighs are parallel to the ground, and bend your upper body to the left, touching your big toes with the tips of your fingers and turning your palms forward. Pay attention to straighten your right leg and straighten your right arm upward, keep it perpendicular to the ground, breathe evenly, and hold for 10 seconds. Change direction and do it again.

Efficacy: This action can enhance the strength of the hip joint and lateral waist, and is helpful in eliminating excess waist fat. (Internship Editor: Lili)