Popular women's stress-reducing yoga poses (Photos)
Despite working every day, taking nine hours of MBA classes a week, and doing a lot of housework, 31-year-old Gisela is still full of energy and never feels too stressed. Her secret is weight-bearing yoga, which is very popular nowadays. It is a kind of yoga that combines ordinary yoga with strength exercise. Let's see how she did it.
Squatting rowing
effect: Tighten legs, buttocks, abdomen and back
A. Tighten your legs, hold a dumbbell in each hand, and move backwards into a squatting position until your thighs are almost parallel to the ground. (Beginners don't have 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.
B. Repeat the above movements with both arms at the same time, maintain this movement, and then do a static contraction. Lower it, then stand straight.
Three weight-bearing rotation movements
Effectiveness: Tighten legs, buttocks, abdomen and shoulders
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.
Battle Style 1
effect: Tighten legs, buttocks, abdomen, shoulders and biceps
A. 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.
B. 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.
Battle Style 2
effect: Tighten legs, buttocks, abdomen and triceps
A. Step backward with your left foot approximately 3 feet. Starting with your hip joint, tilt forward, place the dumbbell of your right hand on your right armpit, while raising your elbow, straighten your left arm forward, level with your shoulders, and face inward. Lift your left foot off the ground, straighten your left leg back, and tighten your toes so that your left arm and left toe form a straight line. (Beginners can rest their outstretched arms on the back of the chair as support.)
B. Inhale in, then straighten your right arm back and turn your palm so that it faces up. Exhale, then place the dumbbell back in the armpit, do this motion for 2 beats, and then hold this motion for a static contraction exercise. Return to the original position, lower the arms and legs, and repeat with the opposite leg and arm.
Yoga is a beautiful treasure for women, but you must practice step by step with your coach or teaching tools to avoid physical harm caused by wrong yoga postures. (Internship Editor: Yan Lili)