Double yoga doubles healthy body shape

Double yoga doubles healthy body shape0

In the craze of yoga being sought after by everyone, dual yoga has gradually become popular. It can be a couple, couple, friend or colleague, practice at any time in any venue. While paying attention to your own movements and breathing, you can also pay attention to each other's requirements. You can adapt, cooperate, and coordinate with each other. Some seemingly difficult movements can be completed easily with the cooperation of the other party. It not only strengthens your body, but also enhances your feelings.

The practice of double yoga aims to build muscles, improve persistence, and enhance energy and vitality. Practice feeling two people merge into one, share deep stretches with each other, release all tension in the body and build strength and endurance, while also improving body flexibility, balance and coordination to achieve high-quality real life and spiritual life.

Double yoga sitting

Action: Sit simply back-to-back, keep your legs relaxed, so that the ischial bones can stably support the body, open your shoulders, stretch your back, and straighten your spine as much as possible. This can concentrate the balance. The thumb and index finger are fastened to each other, representing the unity of nature and nature. Put it on your legs, close your eyes and breathe slowly through your nose, try to keep your breathing consistent, stabilize your thoughts, and keep your body and mind calm.

Effect: With the help of common deep breathing, energy is gathered, high concentration is enhanced, and the tense nervous system is relieved.

Double standing side bending

Action: Stand side by side with your feet open to shoulder width, and hold your hands behind your outer arms. Inhale, stretch your arms upward, open your shoulders, exhale, bend your sides, tighten your hips, focus on your feet, and keep your body on the side. Keep your body on a straight line and keep breathing deeply. Feel the stretching on the sides of your body, your abdomen and your waist, and repeat on the other side.

Effect: Eliminate the fat on the side ribs, slim the waist, beautify the side and back shape, and keep the abdominal muscles and organs in good condition.

Double Magnificent

Action: Stand face to face in mountain pose, grab your ankles, inhale, pull your legs as high as possible and stretch forward, hold your arms with each other, move your upper body forward smoothly, continue to stretch your legs upward, stare into your eyes, take a deep breath, and keep your body balanced and repeat on the other side.

Effect: Maintain balance, correct distortion of the back, strengthen the internal organs, restore the original curve of the spine, improve internal circulation, and strengthen the function of the entire body.

Double Triangle

Action: Two people back to back, open their feet to shoulder width, inhale, raise their arms horizontally to the side, exhale and bend sideways, hold each other's ankles, look at the raised fingertips, keep a slow and deep breath, inhale, restore, exhale, the other side.

Effect: Through deep lateral stretching, it can effectively improve the strength and flexibility of the body, strengthen the function of the waist and legs, stretch the lateral abdominal muscles, eliminate waist fat, slim waist, and help treat sciatica, low back pain and lower back pain.

Double side stretch

Action: This is an extended tree-like and challenging position. Two people stand side by side, holding each other's arms with both hands, inhale, hook the thumbs with the outer fingers, exhale, stretch the legs to the side, straighten the spine, and breathe deeply. Focus on one point, remove distracting thoughts, and focus on the sense of stretch, harmony and balance between both parties. Repeat on the other side.

Effect: This is the most suitable posture to adjust the movement of air from the top of the head to the toes, strengthen the leg muscles, exercise the flexibility and endurance of the thighs, maintain mutual tacit understanding and determination, strengthen balance, and enhance self-confidence.

Double tree

Action: The two people stand side by side, place their outer feet on the inner thighs, open their knees to the side, breathe in, stretch their inner arms upward, with their palms facing each other, exhale, lift their outer arms horizontally to the side, with their palms facing downwards, maintaining balance and smooth breathing. Feel the power moving from the heel, through the legs and into the spine to the arms and fingers. Restore to the other side.

Effect: Helps maintain body balance and high concentration, improves the elasticity of hips and hamstrings, modifies body lines, and enhances self-confidence.

Double Camel

Action: The two people stand on their knees with their backs facing each other, straighten their spines, inhale, straighten their hips forward, expand their chest and throat, so that their backs bend backwards to the maximum extent, hold their arms, and take a deep breath. Relax your face, neck and shoulders, focus your consciousness on the stretching of your front abdominal muscles, restore, your legs together, sit your hips on your heels, place your forehead on the mat, and place your palms up on both sides of your heels to relax the entire spine.

Effect: Exercise every muscle in the spine and the whole body, enhance the strength of the lower back, reduce back pain, especially sciatica and lumbar disc herniation, while stretching the skin of the face and neck, accelerating blood circulation, and effectively eliminating spots., dull face and enhance vitality.

double knee

Action: The two people kneel side by side facing forward, open and straighten their outer legs to the side, keep their toes outward in a straight line with the body, inhale, straighten their inner hands upward, exhale, keep the front and side curved, and the pelvis should be upright, take a deep breath, and change to the other side.

Effect: Adjust spinal irregularities, improve poor blood circulation, stimulate the secretion of kidney hormones, beautify the skin, slim the arms and waist, and beautify the lines of the whole body. It is the best position for systemic weight loss.

Vertical and lateral bending type

tandem boat

Action: Two people sit opposite each other, with legs close to bend knees, toes against each other, hands held, inhale, lift one leg and straighten it out, exhale, straighten the other leg upward and close it together, extend the chest, lift the spine vertically, keep the trunk upright, tighten the abdomen, stare into your eyes, feel the hands and feet connected together, and maintain balance.

Effect: It uniformly strengthens the muscles in all parts of the body that control the center of gravity, consumes more energy in the body, especially for the buttocks, abdomen, arms and legs, and has a significant effect on eliminating overall obesity.

Double Spine Torsion

Action: The two people sit back-to-back in yoga, with their backs straight, place their right hands on their left knees, and place the back of their left hands over the waist and then place them on the other person's right knee. Lift the thorax up, inhale, turn left and look behind, focus on the inner The harmony of deep breathing, as the breathing gradually deepens, and make the other side in the opposite direction.

Effect: Strengthen the lumbar spine, increase the elasticity of the spine and the blood supply to the spinal nerves, promote visceral function, eliminate toxins in the body, tighten the waist and abdomen, and make it slender by twisting the waist.

Double mermaid

Action: Sit back to back, straighten your legs forward and close, and fasten your hands and elbows together. One person bends your knees with your legs, lean your back towards each other, push your hips up and straighten your legs, land the soles of your feet, and place the entire weight on the other person's spine., so that the other person naturally stretches the upper body forward, try to touch your knees as much as possible, keep breathing smoothly, restore slowly, and change postures.

Effect: Strengthen the strength of the legs and back, extend the chest and exercise the internal organs, activate the energy field hidden between the waist, promote the secretion of hormones in the body, and maintain energy harmony between the two parties.

Double twist squat

Action: The two people squat back to back, put their hands together, inhale and turn to one side of the body, put your elbows on the outside of your knees, twist the upper body as much as possible, exhale, stay and take a deep breath, and change sides. Put your mind on your tight waist.

Effect: Enhance the strength and elasticity of the ankles, effectively reduce spine pain and headaches, and stiffness in the shoulders and neck, massage the abdominal organs, eliminate the accumulated pressure and fatigue in the body through twisting, reduce abdominal fat, slow down listlessness, and release energy in the body.

Double plow

Action: Lie flat in the opposite direction, straighten your legs together, lean your shoulders against each other, place your palms down to your side, inhale, lift your legs vertically to the ground, exhale, raise your hips until your toes touch the ground, keep breathing deeply, restore, lie flat and relax. (Not suitable for pregnancy and menstruation)

Effect: Improve the elasticity of the spine and the toughness of the back bones, relieve nerve tension and pain in the shoulders and neck, allow blood to flow back to the internal organs, prevent the internal organs from sagging, clean the intestines, stimulate the thyroid, promote hormone secretion, activate the body's metabolic function, and is very effective for overall weight loss throughout the body. (Internship Editor: Wu Jinyu)