Fitness yoga exercises enhance resistance

Work pressure is high and no time to rest? Yoga can help you. Yoga is not only an aerobic exercise, but also can strengthen your body and strengthen your body. Now let's introduce you to a few simple and practical fitness yoga moves, let's do them together!

lotus position

Calm your body and mind and soothe your body.

half moon

Action: Stand with your back against the wall, spread your legs apart, extend your right foot 90 degrees, and maintain a distance of 5 centimeters in Yu Qiang. Place the yoga brick at the base of the wall, in front of your right foot. Bend your right knee, transfer the weight to your right foot, and rest with your hands on the yoga brick. Hook back with your left foot. Balanced legs should be just below your hips, with your legs extended as far as possible. Raise your left hip to extend your pelvis. Adjust the yoga brick so that your right hip is below your shoulder. Breathe and lengthen your spine.

Benefits: It improves blood circulation, improves balance, harmonizes the sides of the spine and leg muscles, improves blood circulation throughout the body, opens the pelvis and leaves you refreshed.

Strengthen movements: Breathe steadily. At the end, bend your right knee, place your left foot on the floor, and stand upright. Switch to the other side and repeat.

Benefit: Helps open the chest and upper back and allow the left arm to stretch.

Tips: Avoid this position if you have varicose veins or strain your knee fossa.

inverted table

Action: Sit on the ground with your legs straight. Place your palms on either side of your hips. Point your fingers at your feet. As you inhale, slowly bend your knees and lift your hips off the ground. Focus on raising the coccyx and pulling the sacrum towards the navel so that it doesn't bend too much below the back. Put your arms on the ground hard, lift your chest, shape the ceiling, and breathe steadily.

Strengthen your movements: If your back feels no discomfort, straighten your legs. Lift your chest and look up at the ceiling. Take three full breaths and slowly let your body sink to the floor. Breathe steadily.

Tips: If you have carpal syndrome, you should avoid this position. If this puts pressure on your back or abdomen, skip this pose.

wall-pushing type

Action: Stand facing the wall, feet in peace, legs apart. Place your palm on the wall and separate the two pieces. Hands are level with the lower ribs (if you are less flexible, level with the upper ribs). Spread your fingers and press your fingertips tightly against the wall. Stand with your legs until your arms are in line with your spine and your feet are below your hips. This will create a suitable angle (90°) between your upper and lower bodies. Extend your lower back by pushing your hands as hard as you can against the wall while keeping your hips as far away as possible. Don't sink your shoulders or retreat, straighten the back of your neck. By moving the outside of your arm down, keep your shoulders apart as much as possible and away from your ears. Keep breathing naturally.

If your back feels tight, your hands should be positioned higher on the wall so that your back can be stretched and comfortable.

Benefits: Eliminate fatigue and squeezing of back muscles, improve blood circulation, and energy flows through the legs, thus enhancing vitality. The overall effect is to make people energetic, avoid fatigue caused by blood blockages, and help improve the structure of the pelvis., and thereby improve the overall structure, relax the shoulders, back and knee fossa, an excellent way to relieve tension below the back, and lengthen the spine.

Tips: Don't place your head below your shoulders and back, straighten your waist as long as possible. If your waist is bent, you need to place your hands higher on the wall. The energy from your feet will spread to the ankles. On both sides, don't lock your knees. If your back feels tight, your hands can be placed higher on the wall. As you stretch and extend through both your spine and back, your hips can also be relieved.

supine angle

Action: Place the pillow behind you and place the yoga brick under the pillow. Sit directly in front of the pillow with your tailbone pressed against the edge of the pillow. Make sure there is no gap between your tailbone and the edge of the pillow. Keep your feet together, your knees apart, and rest on the jar. Both knees should provide enough support. Lean back so that your head can rest comfortably on the pillow. The buttocks should be in contact with the floor, and there should be no pressure or discomfort below the back or neck. Forehead slightly higher than chin. You can place an eye patch upright on your forehead. Close your eyes and rest for as long as you like. Breathe naturally. At the end, put your knees and thighs together with your hands, stretch your legs, and breathe several times.

Tips: If your hips or thighs feel tense, put two cushions on it. If your chin is higher than or level with your forehead, put another small cushion under your head.

lying on your side

Action: Sit and lie down, placing a pillow or rolled blanket between your knees and directly in front of you. Prepare a pillow or cushion to rest your head. Lie carefully to one side and hug the cushion with both hands. Keep your shoulders easily away from your ears. Use these little props to make you feel completely comfortable. Breathe steadily and feel that your breath brings peace and tranquility to you. At the end, support your body with your hands and then take a sitting position.

Benefit: Relieves tense nerves, creates complete relaxation for the body and mind, and helps relieve fatigue and anxiety. (Internship Editor: Yan Lili)