Outdoor yoga three styles for fitness and beauty
Yoga is becoming more and more popular among white-collar workers. In addition to its beauty, it can also play a fitness effect. In addition, yoga is not limited by location and can be performed at home or outdoors. Today, Xiaobian will teach you three types of outdoor fitness yoga., which will keep you refreshed.
Bridge (wheeled)
(1) Practice methods
1. Stand upright side by side
Breathe naturally; keep your feet together, your body will naturally stand upright, and your arms will naturally hang down on both sides of your body; look straight ahead.
Key points: Keep the body upright, relax naturally, and concentrate your thoughts.
2. Start step and raise your arms
Inhale; take a small step to the left and be shoulder-wide, raise both arms straight and upward, with palms and fingers facing up, and palms facing forward.
Key points: Your legs should be straight, your body should be upright, your chest should be chest and your waist should be flat, and your arms should be straight up.
3. Fold your waist back
Exhale; fold your body back, lower your waist, and press your hands on the cushion surface on the back of your feet, with both palms and fingers forward; look behind.
Key points: Keep your legs straight, your knees should not be bent too much, and your waist should be straight up and your head should be raised.
4. Lower your waist and lift your leg
Inhale; lift your right leg up, straighten your feet up and lift your feet up, with the center of your feet forward and your toes up; look behind you. Hold your breath; hold your position for 20 seconds.
Key points: The bridge-shaped waist should be straightened up and your head should be raised. Raise your right leg straight and perpendicular to the ground.
5. Posture restoration
Inhale; lower your right leg back, move your center of gravity forward, stand up, and your arms naturally hang down on the sides of your body; look forward.
Key points: It is the same as the key points of standing upright in parallel, so it is omitted.
(2) Explanation of matters
Follow the above method, open your right leg outward, lower your waist and lift your left leg to practice, 4 times each time.
(3) Fitness effect
This style has a good effect on improving blood circulation and stretching the entire muscle system. The spine, hip joint and shoulder joint can all be relaxed, nourished and strengthened. Stretch your legs, abdomen, chest, arms, hands, neck and upper jaw. The abdominal muscles are strengthened, the pelvis is nourished, and gland activity is adjusted. After practicing, it makes people feel relaxed and refreshed, and their whole body is full of vitality.
Ostrich style (bucket style)
(1) Practice methods
1. Stand upright side by side
Breathe naturally; keep your feet together, your body will naturally stand upright, and your arms will naturally hang down on both sides of your body; look straight ahead.
Key points: Keep the body upright, relax naturally, and concentrate your thoughts.
2. Start step and raise your arms
Inhale; take a step horizontally with your left foot to the left, clench your hands into lotus fingers, lift your head above your straight arm, and your palms forward; look forward.
Key points: Keep your body upright, stand straight with your legs on your knees, keep your chest high and your waist flat, and straighten your arms and bend your wrists.
3. Bend your waist, bend your crotch, stretch your arms back
Exhale; bend the upper body forward and lower, under the crotch, extend the straight arms of both arms backward from under the crotch, and press the opposite arms of both palms on the cushion surface behind you; look behind.
Key points: Stand firmly with your legs, straighten your legs without bending, and your upper body should be chest out and flat down.
4. Move your legs and your upper body over your crotch
Inhale; hold your thighs up with both hands, stretch your head and chest back from under the crotch and lift up; look up.
Key points: Stretch your legs, lift your upper body as much as possible, and keep your chest flat.
5. Tie your arms around your waist and legs
Exhale; with the same upper posture, bend your arms forward and wrap them around your back, hold your hands with each other, and tie the backs of your legs between your arms; look up. Hold your breath; hold your position for 20 seconds.
Key points: Stand firmly with your legs, straighten your legs and not bend them, your upper body should be chest and flat, and your hands should be held together as much as possible.
6. Posture restoration
Inhale; loosen your hands, pull your upper body forward from under your crotch, stand up and stand straight, put your left foot together to your right foot, and your arms naturally hang down on both sides of the body, forming a step upright.
Key points: It is the same as the key points of standing upright in parallel, so it is omitted.
(2) Explanation of matters
Follow the above method, take a right step outward and do waist bending exercises 4 times each time.
(3) Fitness effect
This style stimulates the digestive process and benefits both the liver and spleen. It can nourish and strengthen abdominal organs, and has a good effect on eliminating stomach gas and gastrointestinal discomfort.
Tadasana
(1) Practice methods
1. Stand upright side by side
Breathe naturally; keep your feet together, your body will naturally stand upright, and your arms will naturally hang down on both sides of your body; look straight ahead.
Key points: Keep the body upright, relax naturally, and concentrate your thoughts.
2. Start step and raise your arms
Inhale; take a step horizontally with your left foot to the left, clench your hands into lotus fingers, lift your head above your straight arm, and your palms forward; look forward.
Key points: Keep your body upright, stand straight with your legs on your knees, keep your chest high and your waist flat, and straighten your arms and bend your wrists. (Internship Editor: Wu Jinyu)