Strength yoga practice S-curve

Power yoga is a branch of traditional yoga and one of the most popular yoga systems in Europe and the United States. It connects some targeted traditional yoga movements together and emphasizes the organic combination of strength and flexibility. It allows practitioners to have a soft and strong body, stabilize their center of gravity, and at the same time achieve the effects of burning fat, shaping lines, and improving muscle structure. It can also enhance cardiopulmonary circulation and promote metabolism.

Training for the front thigh muscles

These movements can help us go up and down stairs easily, so that our legs will not feel soft after walking for a long time. They can also stabilize our center of gravity and prevent us from falling easily when walking.

Group 1:

·Stand upright, feet apart at shoulder width, and hands crossed at hips.

·Stretch your spine up, sit down with your coccyx, open your shoulders and arms, and stretch your chest out.

·Keep the leg posture unchanged, raise your hands up, straighten your arms, face each other, keep the entire arm to your buttocks in a straight line, and look at the big toes of your feet.

Second group:

·Feet apart at 2. Stand at a distance of 5 times the shoulder width, open your left foot to the outside, bend your left knee, straighten your right toe forward, straighten your legs, stand upright, hold your hands flat, and face down.

·Tilt your body to the left, extend your right hand naturally upwards, your palms droop naturally, and your left upper arm is pressed against your knees. Keep your right hand and right leg in a straight line and keep your feet on the ground.

·Return the upper body to the upright position, raise your hands horizontally, and your palms forward.

·Hold the right calf with your right hand and raise your left hand to keep your spine and legs on the same plane as you can.

Group 3:

·Bend your right leg into a lunge, straighten your left leg backward, lift your heel, and support the ground with your hands on both sides of your right leg.

·Raise your hands up, palms facing each other, keep your neck and thoracic spine upright, and bend your knees towards the 2nd and 3rd toes of the same foot.

·Keep the lower body position unchanged, hands down and palms forward.

Training for the inner thigh muscles

These movements can help modify the leg line, make the thighs long and straight, and you can be confident in wearing legged pants.

Group 1:

·Spread your legs apart at shoulder width, with the soles of your feet apart 45 degrees away from the outside, and place your hands on both sides of your thighs.

·Squat down, knees in the direction of the big toes on both sides, shoulders open, spine upright, hands raised flat, palms down.

·Tilt your body to the left, extend your right hand naturally upwards, place your upper arm on the side of your face, and keep your lower body still.

Second group:

·Stand, bend your left leg and lift it back, keep your heels close to your hips, and hold your toes behind your back.

·Stretch the curved left leg outward, grasp the toes with your left hand, and lift it horizontally with your right hand. You can obviously feel the tightening of the muscles on the side of your thigh.

·If you feel that the upper step is difficult to complete, you can open the left leg sideways and bend it, hold the left knee with your left hand, pay attention to opening the side muscles of the leg while keeping the entire body upright and straight.

Candy, the instructor of the Limei Health Group, holds the AASFP Asian Physical Fitness Yoga Instructor Certificate, Aerobic Exercise Qualification Instructor Certificate, and Bicycle Instructor Certificate. Good at low-impact aerobics, pedal exercises, cycling, body shape, street dance, especially yoga, Latin and ethnic dance. Have rich course experience and dance choreography experience.

TIPS：

When exercising muscles, we generally know to stretch our muscles evenly from left to right, but the forward and backward stretching of our limbs is often easily ignored. Don't just pursue speed when training, but ask that every joint and every inch of muscle be stretched and relaxed during training.(Internship Editor: Wu Jinyu)