It's easier after weight-bearing yoga

The so-called weight-bearing yoga is a kind of yoga that combines ordinary yoga with strength exercise. Here are a few methods for everyone, and you may wish to do them when you have time.

1. Rowing style

1. Stand tightly with your legs together, holding a dumbbell in each hand, and move backwards into a squatting position until your thighs are almost parallel to the ground. (Teachers at Tianyue Yoga Academy remind beginners not to squat so low.) Keep your back flat and keep your eyes on the ground 2 feet in front of you. Press the ends of the two dumbbells together with your palms up, taking care not to let your arms touch your knees. Without moving your left arm, inhale, and then bend your right elbow back and pull the dumbbell towards your chest. Exhale, then lower, and repeat with your left arm.

2. Repeat the above movements with both arms at the same time, maintain this movement, and then make a static contraction. Lower it, then stand straight.

Effectiveness: Tighten legs, buttocks, abdomen and back

2. Rotating type

A. Use your right foot to support your body and place your left foot on the inside of your right thigh. (Beginners can place their feet on the inside of their right calf, or just put their toes gently on the ground.) Raise the dumbbell over your shoulders, palms inward.

B. Inhale, then lift the dumbbell in your right hand above your head, keeping your arms close to your ears. Then exhale and pull your arms back. Repeat this once with your left arm, then change your arms at the same time, raise your arms above your head at the same time, hold this motion, do a static contraction exercise, lower your arms, and then change your feet to support your body.

C. Support your body with your left foot and lift the dumbbell so that your upper arm is parallel to the ground, while your forearm hangs down at right angles to your upper arm.

D. Inhale, then rotate your left shoulder, lift the dumbbell forward, and lift it up until your forearm is facing up and at right angles to your upper arm. Exhale, then lower. Repeat with your right arm. Then rotate both arms upward at the same time, stopping when the forearms are facing up, and maintain this motion for a static contraction movement. Lower the dumbbell and lower your right leg so that both feet touch the ground at the same time.

Effectiveness: Tighten legs, buttocks, abdomen and shoulders

3. Combat style

1. Step your right foot back about 4 feet, turn your left foot outward, and then turn your entire body to the left. Keep your right foot forward and your head straight forward. Bend your right knee over your ankle, knowing that your thighs are almost parallel to the ground. Raise your left arm behind you so it is level with your shoulders, with your palms facing up. Keep your right arm above your right knee, palm down.

2. Inhale and lift your right arm straight forward in front of your body to a position level with your shoulders. Exhale, then put down the dumbbell. Just do it once. Hold your right arm still, inhale, then bend your left elbow, bend the dumbbell toward your shoulder, exhale, and return the dumbbell to its original position. Do it once.

3. Lift your right arm and bend your left arm at the same time. Hold this motion and make a static contraction. Return to the original position and repeat with opposite legs and arms. Stand tightly with your feet at the end.

Effectiveness: Tighten legs, buttocks, abdomen, shoulders and biceps

Do you feel particularly relaxed through the above weight-bearing yoga exercises? The yoga instructor reminds you to cooperate with the instructor to practice step by step to avoid pulling muscles or causing physical damage. (Internship Editor: Wu Jinyu)