Step yoga movements ease yoga

Yoga beginners practice yoga inevitably will be hurt, today Xiaobian for you to introduce several ladder yoga movements, using the ladder as an auxiliary tool, so that you practice yoga more easily, while reducing damage.

When using stairs to practice yoga, pay attention to the steps not to be too smooth and wear appropriate sports shoes to avoid slipping and injuries. The movements should be carried out smoothly with your breathing. If you experience dizziness or shortness of breath, be sure to sit down and rest immediately. After adjusting your breathing, you can decide whether to continue practicing.

Sitting and bent forward

Use the steps everywhere to stretch and enjoy practicing yoga anytime, anywhere.

Function: Good spinal stretching, enhanced blood transportation, and massaged abdominal organs.

Put your legs together and make sure to sit above the ischial bone. Inhale and lift your hands up. Exhale and bring your body close to your legs, straighten your back, gently hold the soles of your feet with your hands, and stay for 6 breaths.

torsional

Function: Massage the abdominal organs to strengthen the lateral stretching ability of the spine. You can also sculpt the waist lines and place the elbows on the outside of the thighs. Make sure that the rear feet are straightened and pushed to the floor. Put your hands together on your chest, focus on the extension direction of your shoulders, and stay for 6 breaths.

Side triangle function: Expand chest and increase elasticity in legs, hips, waist and shoulders

Put your hands on the ground, straighten your hands close to your face and be in line with your body, open your chest forward, and focus your eyes on the tips of your fingers.

Cobra

Function: Strengthen the back muscles, increase blood circulation in the pelvis, improve the respiratory system. Lift the chest forward, the lower body is flat against the ground, the shoulders are pressed down, the elbows are slightly bent close to both sides of the ribs, the thighs and buttocks are tightly clamped and the toes are facing back, and look into the distance.

Warrior II

Function: Allow breathing more deeply, strengthen the muscles of the whole body, extend your arms horizontally to both sides, with your palms down, straighten your hind legs, bend your front legs to 90 degrees and your knees no longer exceed your toes, retract your ribs and abdomen, and look at the extension direction of your fingertips.

Lunge

Function: Train the body's sense of balance and concentration, strengthen cardiopulmonary function. The knees of the front foot are in the same direction as the toes, the knees are no more than the toes, the thighs are parallel to the ground, the rear feet are straight, the back is straight, the buttocks are pressed down, and the eyes are straight into the distance.

Experts advise

corpse stand

Relax the body to help sleep Many people don't bother to move again after a day of tiring work. However, due to excessive pressure during the day, they still have trouble sleeping even when lying in bed. I suggest trying yoga's big rest pose (corpse spreading pose) before going to bed, which is to completely relax your body, lie flat on the bed in a "big" shape, get rid of all distracting thoughts, and focus your spiritual consciousness on the regulation of breathing., breathe deeply and exhale gently, and soon you will feel that your body is weightless and relaxed, or even fall asleep. Furthermore, you can also maintain the same posture, raise your legs against the wall, and place a pillow under your hips. This can relieve headaches and help girls relieve menstrual pain. The effect is very good. (Internship Editor: Wu Jinyu)