Hot yoga tutorial that even an idiot can learn

In soothing music, wear thin clothes, flexibly manipulate the "parts" of your body, fully open the pores that have been closed for a long time, let the skin enjoy a sweat bath, and set the content in your brain to blank-this is what high-temperature yoga can give you. However, high-temperature yoga scares many entry-level players because of the difficulty of the movements, so let's see what clever methods can allow us to do hot yoga without being masters.

Introduction to Hot Yoga Good and Bad

Good action is easy to get in place

For yoga training that emphasizes body stretching, a temperature of 42 ° C can increase body temperature, speed up blood circulation, and soften muscles and bones. In this way, even a body that lacks exercise can complete different stretching movements, so high-temperature yoga is very suitable for beginners or people who have lacked exercise for a long time.

Good recipe for weight loss

Every movement of hot yoga is very targeted. During the practice process, squeeze and twist the body, sweep out the dead corners of fat that you can't normally exercise, and stimulate the glands to release more hormones. At the same time, physical strength is also exhausted at high temperatures. The 26 movements focus on the spine to exercise the flexibility of the body, promote blood circulation in the body, expel body toxins, and accelerate metabolism. Convert stored fat as quickly as possible. Third, the deep breathing exercise of yoga can increase the amount of oxygen absorbed by fat cells in the body, increasing oxidation and burning more fat cells.

Bad is not suitable for practicing for a long time

The artificially created high-temperature environment of 38 - 40 ° C indoors has low humidity, few negative oxygen ions, and high free radical content, which will cause the mucous membrane of the human throat to be in a state of water shortage for a long time. High temperatures can dry the lungs and damage the human respiratory system. From the perspective of yoga health preservation, the high temperature environment makes people's metabolism very strong, which is a kind of consumption in itself. Some difficult yoga movements further increase physical consumption and accelerate the aging of human organs and are not suitable for long-term practice.

Bad junior scholars are difficult to do well

Because hot yoga emphasizes the flexibility of the body, the amplitude and difficulty of the movements are relatively large. If you insist, it will only violate the original intention of yoga and cause damage to the body. So, if you are just a junior scholar, you must choose some assistive equipment, such as yoga belts and yoga bricks, when taking a hot yoga class.

Hot yoga complete tutorial

A: Wind blowing tree style

Action essentials:

1. The body is still upright. You can use a yoga belt as an aid to be the same width as your shoulders. The shoulders are far away from your ears. The coccyx sinks, and the abdominal muscles are tightened.

2. Keep your body on the same side and bend to the left for 10 to 20 seconds

Tip: This set of exercises strengthens the waist line, buttocks, thighs and other areas as a start to warm up

B: King Bird Style

Action essentials:

1. Stretch and cross your arms, place your left arm under your right arm, bend your elbows to keep your forearms upright, and turn your palms to match your palms.

2. After controlling the balance, place the center of gravity on the left leg, fold the right leg from the front, so that the back of the right foot is hooked on the left calf, and slowly squat down for 10 seconds, taking care not to include the chest.

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

C: Standing head to knee

Action essentials:

1. Stand with your legs together, step on the yoga belt with the center of your right foot, and grab both ends of the yoga belt with your hands and tighten it. Stretch your left knee so that your right leg is parallel to the ground, straighten your arms and upper body, clamp your elbows on the ribs, and balance your hips. hold for 20 seconds

2. After that, bend your elbows, bend your body forward and move closer to your legs, hold for 10 seconds, change directions and do the same action. If you can't do it, just keep the first position.

Tip: 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.

D: Triangle

Action essentials:

1. Spread your legs about twice the shoulder width, and bend your left knee so that your thighs are parallel to the ground.

2. Bend the upper body to the left and straighten your arms downward. If you can't reach your toes, you can put a yoga brick in front of your feet to cushion it, and flip your palms forward.

3. Stretch your right leg, straighten your right arm, keep it perpendicular to the ground, breathe evenly, and hold for 10 seconds. Change direction and do it again

Tip: This action can enhance the strength of the hip joint and side waist, and is helpful in eliminating excess fat in the waist.

E: Spine twist

Action essentials:

1. Sit and stand, curl your right leg back at the base of your thigh, and cross your left leg above your right leg

2. Touch the right knee with your calf, hold the right knee with your right hand, and grab the left thigh with your left hand from behind your body.

3. Turn your head to the left, look at the left rear, hold this position for 20 seconds, and then change directions and do the same action.

Tip: Spine twisting is a must-learn movement for office white-collar workers. First of all, it is beneficial to stretch the spine and stimulate the nervous system of the whole body. It can effectively prevent back pain and make the body soft and warm. In addition, it is beneficial to the kidneys, liver and spleen, making digestion and excretion smoother. At the same time, stimulation of the nerves in the neck can make breathing more comfortable and is very helpful for relieving symptoms such as nasal congestion.

F: Standing split stretch

Action essentials:

1. Spread your legs about twice the shoulder width, and open your arms horizontally to the sides of your body.

2. Lean down, hold your heels on both sides with your hands, and head down

3. Touch the ground with your forehead and keep your legs stretched for 10 seconds.

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