Fitness yoga movements make your body healthier

If you are sedentary and lack exercise, do you feel that your body is easy to fatigue, your back, neck and other places are prone to soreness, and you may be exhausted after all night? This is a symptom of your health problems! But when you are busy, you can't exercise? Today, Xiaobian recommends that you do fitness yoga. You don't have to do various poses in succession. As long as you choose a pose and fully stretch your body, you can still achieve the effect of strengthening your body!

Japanese salutation (warm-up)

Do several Japanese salutations to keep your body warm; in fact, Japanese salutations are suitable for warming up for any kind of sports and fitness exercise; warming up with Japanese salutations can prevent injuries; it is recommended to do it 3-4 times to ensure that you breathe naturally and smoothly during every movement.

Soldier II

Stand naturally with your feet 3-4 steps apart, with your hands hanging naturally on the sides of your body (the range of separation of your feet depends on your height, and tall people should widen the width); Let the toes of your right foot point to the right, bend your right knee, keep your right knee at 90 degrees, let your thighs be parallel to the ground, move your left foot, and stretch your left foot to the left; Stretch your hands horizontally, with your arms in line and parallel to the ground, with your palms facing down; Take a deep breath 10 times and then switch to the other side.

Efficacy:

1. Strengthen and stretch the muscles in your groin, chest, fly, shoulders, legs and ankles;

2. Stimulate your abdominal organs and help digestion;

3. Helps relieve back pain;

4. Help treat carpal tunnel syndrome, flat feet, infertility, osteoporosis and sciatica.

Trikonasana

You can directly follow this position from the Warrior II stance, slowly straighten your legs, slowly bend your body to the left, straighten your left hand downward, with your fingertips touching the ground, straighten your right hand upward and extend, with your fingertips together and straighten, twist your head upward and look at the ceiling.

Efficacy:

1. Stretch your thighs, knees, ankles, buttocks, groin, hamstrings, calves, shoulders, chest, and spine to enhance muscle strength;

2. Your abdominal organs can improve the digestive system;

3. Help relieve stress and reduce back pain;

4. It can be used as an adjunct to treating anxiety, flat feet, neck pain, osteoporosis and sciatica.

Lower Dog Style

Start with a push-up position or a flatbed position, make sure your breathing remains smooth from the beginning; open your fingers and spread your arms apart as wide as your shoulders; lift your hips up and move your feet so that your heels are flat with your hips, let your shoulders press downward and your body push forward slightly; straighten your arms and legs with your heels against the ground, chin towards your body, and recede closer to your arms; hold for 10 breaths.

Efficacy:

1. Helps calm your brain and relieve stress and mild depression;

2. Stretch your shoulders, hamstrings, calves, arms, legs and hands to increase muscle strength;

3. Help prevent osteoporosis and promote digestion;

4. Helps relieve headaches, insomnia, back pain and fatigue;

5. Helps with hypertension, asthma, flat feet, sciatica and sinusitis.

Body forward flexion variation

Stand naturally with your feet 3-4 steps apart, with your hands hanging on both sides of your body (the distance between your feet depends on your height); Open your feet, put your toes slightly inward, and slowly flex and stretch forward, and separate your hands from your shoulders. The same width to support your body; lift your hips, and continue to slowly stretch downward until your head touches the ground; feel your thigh muscles stretching, lift your hips upward without bending your back. Hold for 5-10 breaths.

Efficacy:

1. Massage and stretch abdominal organs and spine, and stretch legs;

2. Calm your brain;

3. Relieves minor back pain.

If you want to further massage your abdominal organs and stretch your spine and legs, you can retract your body upwards a little, then slowly twist it forward, straighten your left hand downward, grab your right leg, and stretch your right hand upward. Hold for 5-10 breaths, then switch the other side.

dove style

Straighten your legs, sit on the ground, then bend your right knee so that the heel of your right foot is close to the perineum. Stretch your left leg backward, and your left foot is close to the ground. Keep your back straight, your hands hanging naturally to the sides of your body, and look straight ahead. Hold for 10 breaths or more to fully release your hips and legs, then switch to the other side.

Efficacy:

1. Stretch your thighs, groin, medication, abs, chest, shoulders and neck;

2. Stimulate abdominal organs and help digestion;

3. Helps open shoulders and chest;

4. If you can persist for 10 minutes, the pressure on your lower back will be completely released.

If you want to practice further, you can slowly stretch your body forward, extending your hands forward, placing your palms on the ground until your body is pressed against your thighs. Hold for 10 breaths or more to fully stretch your hips, waist, and legs, and then switch to the other side. (Internship Editor: Yan Lili)