Ten Minutes Top Ten Yoga Postures
Everyone who does yoga finds it unbelievable. This great exercise stretches and tightens your muscles at the same time. For beginners and people who have been learning yoga for some time, adding balls and belts to yoga is a new way to do yoga. I added balls and straps to my favorite yoga poses, such as combat pose, mermaid pose, etc.
You can do this exercise in this order. The whole process will take 10 minutes, and each exercise will last for a maximum of 1 minute. You can also intensify your exercise by holding each position for longer or exercising for more than 10 minutes.
Dancer style
1. Tighten and smooth your lower abdomen
2. It can make your inner thighs more symmetrical
3. Improve your balance
4. Tighten and adjust your legs
5. Improve your core strengths
The ball will help you maintain balance in this challenging position.
Stand and place the ball 2 feet in front of you. Press your right palm on the top of the ball. Turn your body's center of gravity to your right foot, while lifting your left leg, exhale, while leaning your right foot towards your hips as much as possible, grabbing your left ankle with your left hand, and breathing in when your left leg touches your back. Hold this motion for 30 seconds, breathe normally, then relax, switch to the other side and start again.
combat style
1. Adjust your inner thigh muscles
2. Strengthen your core strength
3. Stretch your chest, hips, abdomen and shoulders
Many people tend to lean forward when doing this position. It helps you keep your body upright and your chest spread out when you hold the ball above your head. This allows you to stretch the front of your hip joint, abdomen and chest better.
A: Stand straight and hold the ball above your head. Exhale as you move your left foot forward. Inhale as you lift your heels, then move inward so your feet are at a 45-degree angle.
B: As you bend your left leg and move your center of gravity downward, look as shown in the picture. Exhale. Keep your upper arms in line with your head while reaching as high as possible. Hold this motion for 30 seconds and breathe normally. Breathe in when you are about to reach the starting position. Then switch to the other leg and start over.
stick balance
1. It can improve your balance and adjustment skills
2. Mediate your abdomen, back, waist and legs
Stick balance is listed as one of the most challenging movements in yoga. Adding the ball to the action will allow you to maintain the action more permanently.
A: Stand straight and place the ball 2 feet in front of your body. Exhale as your body leans forward and hold your hand against the ball. Lift your left leg and stretch it out at the same time.
B: Lift and stretch your right arm and fingers of your right hand, extending as far as possible, so that the toes of your left hand and left foot become extensions of your spine. While you maintain balance, tighten your abdomen and breathe normally. Keep your head in a neutral position and keep your eyes on the floor. Hold this motion for 30 seconds, breathe normally, then relax and switch to the other side and start again.
Trikonasana
1. Stretch your muscles on both sides, the male muscles and the inner thigh muscles
2. Adjust your leg shape and body shape
When doing this, yoga beginners will always tilt their upper shoulders downward, which will reduce the stretch of the muscles on both sides of your body. Adding a ball to this action will make this pose easy for beginners.
A: Stand with your feet 3 feet apart. Place the ball under the inside of your right leg. Turn your right foot outward 90 degrees. Stretch your arms out from your shoulders.
B: Exhale as you tilt to the right. While your body is leaning, slide your right hand in the direction of your right leg. Stretch your right hand upward. (As shown) Raise your head and look towards the ceiling. Hold this motion for 30 seconds and breathe normally. Breathe in as you start, then switch to the other side and start working again.
mermaid
1. Stretch your sides, chest, neck and shoulder muscles
2. Stretch your abdomen
3. Improve your balance
As you sit on the ball ready to start doing the mermaid pose, activate your abdominal muscles to help you balance. These straps help keep your shoulders from slipping and allow you to stretch better.
A: Sit on the ball, place you between your hips and the ball, bend your knees, feet together, and place it on the ground. Grab the right end of the strap with your right hand and secure the strap to your side. Grab the other end of the strap with your left hand and extend your left arm over your head.
B: As your right arm is extended (as shown in the picture), inhale and feel the stretching of your left muscles. Keep your body balanced while sitting on the ball. Hold this motion for 30 seconds and breathe normally. As you return to your starting position, breathe in. Then switch to the other side and start over.
Cobra
1. It can strengthen your back muscles
2. It can improve your posture
3. Stretch your chest muscles
A: Lay your stomach on the ball and lie down, straighten your legs and put the front of your feet on the ground. Place your palm naturally on the ball as a support.
B: Above your back, lift your neck and head as upward as possible, using them as extensions of your spine, while inhaling in and pressing your hands on the ball. Hold this motion for 1 minute, breathe normally, and then relax.
bridge
Can help adjust your hips, hips, thighs, back and abdomen
Doing this bridge action feels completely different from doing exercise on the floor. Using the ball to do this exercise, you will feel that your hip joint and your hips are crucial for maintaining balance.
Sit on the ball, bend your knees 90 degrees, and place your feet flat on the ground. Place your hands on the ball as a support, then slowly move your feet forward, moving your back in the direction of the ball.
Relax your hands and drop them down to the ground, then continue to move your feet until the ball rolls under your shoulders (as shown), use the ball to support your shoulders, neck and head, and lift your hips as high as possible. Hold this motion for 1 minute and breathe normally. Breathe in as you move your feet towards the starting position.
preform
Can help you stretch your back thigh muscles and your back muscles
This action will cause your spine to move in the opposite direction. Sitting on the ball and doing this will help your pelvis tilt forward as you lean forward
A: Sit on the ball with your legs stretched out and your feet spaced apart as wide as your hips.
B: Bend your body forward and slide your hands towards your legs (if possible, try to touch your feet). Try to keep your back straight and smooth. Hold this motion for 1 minute, breathe normally, and breathe in when you return to the original position.
wheeled
1. Can help you stretch your thighs, hips, abdomen, chest and shoulders
Coordinate your legs and back
You will love this ball upper back bending exercise. The ball will fit the curve of your back just right and give you support as you stretch in a wheel-like motion. You will feel full stretch in the front of your body. The curve of the ball helps your spine in the right position.
A: Sit on the ball, move your feet forward, and bend your knees until your lower back touches the ball.
B: Stretch your legs. Use your palm against the ball as a support, lower your body and place it entirely on the ball. Once your body is in place, stretch your hands (as shown) and place your palms on the ground. Hold this motion for 1 minute and breathe normally. Inhale while relaxing.
knee swing
Can help you stretch your spine, lower back, hips and chest. The ball can help you make more twisting movements on the spine.
A: Lie down on your back with your knees bent. Grab the ball with your arms up and stretch it.
B: Turn your knees to the left (as shown) and turn the ball to the right at the same time. Hold this motion for 30 seconds and breathe normally. Breathe in as you rotate, exhale as you return to your original position, and start again with the other side. (Internship Editor: Wu Jinyu)