Power Yoga Body Building Method

Power Yoga Training Program

training arrangement

Do this set of exercises 2 to 4 times a week. In addition, you should also make sure to do 1 - 2 strength exercises and 3 - 5 aerobic exercises per week (if you combine the "strength solution" described below with this set of exercises, then count it as 1 aerobic exercise).

warm-up

Warm up with the "Japanese salutation" described below and repeat 4 to 6 times

improve strength

Doing the Japanese salutation once between each posture exercises can greatly increase calorie consumption and increase the intensity of aerobic exercises.

relax

After completing the last exercise, change from sitting to lying on your back, fold your hands around your chest, and roll back and forth. Then straighten your legs and place your arms loosely on both sides of your body in the posture. Relax for at least 5 minutes.

[1]Start from standing upright on the mountain, with your feet together, your legs straightened, and your arms placed at the sides of your body. Inhale, stretch your arms across your head and straighten them parallel and straight.

[2]Exhale and bend forward starting from your hips, stretch your arms and head toward the ground, straighten your legs (or bend slightly if necessary), and touch your hands to the ground.

[3]Inhale, look forward, stretch your spine and arms, touching your fingertips to the ground to straighten your spine.

[4]Exhale, take a step back with your right foot, lunge. Inhale and hold the lunge while holding your upper body upright, then raise your arms and stretch your head. Exhale, bend your upper body forward, and place your hands on the ground on both sides of your left foot.

[5]Take a step back with your left foot, close it with your right foot, and form a wooden plank position.

[6]Exhale and lower your body like doing push-ups, with your elbows pressed to your sides, forming a yoga push-up pose.

[7]Inhale, use the strength of your arms to support your upper body, bow your back back, and bend your elbows slightly. Support the ground with your instep and form the upper dog pose.

[8]Support the ground with the palms of your feet. Then exhale, lift your hips, and assume down-dog pose.

[9]Inhale, take a step forward with your right foot, then lift your trunk vertically and stretch your arms above your head.

[10]Exhale and place your hands on either side of your right foot on the ground. Then inhale, take a step forward with your left leg, keep your feet together, straighten your legs or bend slightly, and bend your body forward. Exhale, bend your body further forward, and your head hangs down relaxed.

[11]Inhale, lift your trunk, and raise your arms above your head at the same time. Then exhale, lower your arms to your sides, and return to the mountain position again.

Physical and mental effects: Although the Japanese salutation activity is very intense, it can exercise the whole body and comprehensively improve the strength of the body. Flexibility and endurance, and be prepared for the next exercises. In addition, it has a good exercise effect on the human cardiovascular system, and can also stabilize emotions and cheer up spirits.

Practice posture

1. The crescent pose starts from the mountain upright, with the left foot taking a step back and the right leg bending the knee, the right knee joint is located directly above the right ankle, the left knee joint is slightly flexed, and the left heel is raised. Inhale, straighten your arms upward above your head, and put your hands together (a).

Exhale and bend forward from your hips, turn your trunk to the right, and place your left elbow on the outside of your right thigh. Keep your palms closed and look behind your right elbow (b). Hold this position for 3 to 5 breaths. Inhale, stand your trunk, straighten your arms upward above your head, and keep your legs in stride (a). Exhale, place your arms under your sides, feet together, and body upright. Stretch your arms upward over the top of your head, then lower them down, and return to the mountain upright position. Change your other leg to practice. Repeat twice on each side.

Increase your strength: Do the Japanese salutation once before moving on to the next exercise.

Physical and mental effects: Strengthen the core of the body, tighten your legs, hips, and buttocks, while improving your balance and control.

2. The wooden leg flexion and extension posture starts from the mountain upright, inhale, straighten your arms upward over the top of your head, then exhale, and bend forward. Pull your feet back into a wooden board position and align your body from head to toe (a). Lift your right leg to the same height as your hip joint. Inhale in, then exhale, and bend your right knee. Move closer to your chest (b). Inhale, straighten your right leg back and upward, and lift your hips up (c). Exhale, lower your legs and hips, bend your knees and stretch your legs 4 to 6 times. For the last action, take a step forward with your right leg, put your feet together, and form a forward bend. Inhale, lift your body, while stretching your arms upward over your head, then exhale, lower your arms, and stand upright on a mountain. Change the other leg to practice. Repeat 2 times on each side.

Increase your strength: Do the Japanese salutation once before moving on to the next exercise.

Physical and mental effects: Improve strength, endurance and flexibility, while making your posture elegant.

3. The Warrior III stance starts from the mountain upright, with both hands on the hip joint, and the right leg is taken a step back and straightened. The left knee is slightly flexed, the trunk is straight, and the shoulder joint is located directly above the hip joint. Inhale in, then exhale, and bend forward from the hip joint until the trunk is parallel to the ground, and lift your right leg, in line with the trunk (a). If you can maintain your balance, stretch your arms forward in line with your torso. Fold your hands and make a fist with your index finger pointing forward (b). Hold for 3 to 5 breaths, then slowly stand up, put your right foot back on the ground, and put your arms down to return to mountain upright. Repeat the exercise on the other side. Do it twice on each side.

Increase your strength: Do the Japanese salutation once before moving on to the next exercise.

Physical and mental effects: Strengthen your legs, hips, and spine, while improving your balance and concentration skills, making you feel confident.

4. Sit on the mat with the wooden board bent forward, keep the upper body upright, straighten your legs in front of your body, keep your feet close together, and your toes slightly stretched. Put your hands on both sides of your hips, straighten your arms, inhale, lift your body off the ground, use your hands and heels as support, and align your body from the shoulder joint to the heel, tighten your toes (a), exhale, and put your hips back on the ground to return to sitting posture; inhale. Raise your head with both arms up; exhale, bend forward from the hip joint, reach your feet as much as you can, hook your feet (b), inhale, raise your head with both arms up, return to sitting position, and keep your body upright. Exhale and lower your arms back to your sides. Repeat the entire process 4 to 6 times.

Physical and mental effects: Strengthen and stretch your body to stabilize your emotions.

Finally, don't forget to relax as mentioned earlier in this article. (Internship Editor: Wu Jinyu)