Double yoga happy entanglement
How to turn the passion for exercise into long-term persistence? How to make the occasionally lonely mood always relaxed and happy? From this moment on, you may wish to try double yoga. With each other's encouragement and support, you can make your body feel comfortable and romantic, and taste peace and joy with your soul.
salutation
Practice:
1. The two face to face, choose the most comfortable sitting position, put your hands together, and place them at the height of your heart.
2. Close your eyes and breathe simultaneously to make your breathing smooth and even. Stop here, relax, and observe your breathing for a few minutes.
3. Listen to each other with all your senses, body, and soul, and offer blessings to your companions.
Efficacy: Smooth blood flow in the abdominal cavity and pelvis cavity; relieve tension and fatigue in the body and mind.
Warm tip: Adjust your sitting posture according to your needs. If you have a disease in your knees, straighten one leg or both legs forward.
Bow and Camel
Practice:
Camel Style:
1. Kneeling position, with your knees spaced apart as wide as your hips, and your heels placed on the outside of your partner's buttocks.
2. Grab your heels with both hands, inhale, arch your chest, tilt your head back in a controlled manner, and look for your companions. Maintain posture and breathe 5 times.
Bow:
1. Lie on your face and slide your legs back between your partner's legs. Grasp your ankles with both hands, inhale, straighten your arms, hold your shoulder blades together at your back, and lift your legs as high as possible.
2. Raise your head, lift your chest up and leave the ground, and look for your companions. Maintain posture and breathe 5 times.
Efficacy: Strengthen back muscles and arms; eliminate fat in the back; relieve tension in shoulders and neck; treat constipation. Warm tip: At the end of the pose, arch your back to rest your back and waist.
balanced open-leg
Practice:
1. The two people face to face, slowly move their feet outward, with the centers of their feet facing each other, holding their hands together, leaning your body back, and moving your center of gravity to your hips.
2. Inhale, lift your legs off the ground, stretch your legs to both sides, and breathe 5 times in position.
Efficacy: Strengthen abdominal and lower waist muscles, eliminate excess abdominal fat; effectively improve constipation and indigestion.
Warm tip: Keep the spine elongated, relax the shoulders, and keep the ischial bones stable.
Spine Torsion
Practice:
1. Turn your entire body to the right and keep your legs bent as shown in the picture. The two people sat next to each other, facing in opposite directions.
2. Put your left arm back on your lower back, extend your right hand and hold each other over the other's right hip.
3. Inhale and stretch the spine upward; exhale and turn to the left. Maintain posture and breathe 5 times.
Efficacy: It can well treat back pain and constipation; increase joint flexibility; massage abdominal internal organs to regulate the functions of spleen, kidney, liver and intestine.
Warm tip: Avoid this position for people who are pregnant for more than two months; patients with gastrointestinal ulcers should practice under the advice of their doctor.
still child's style
Practice:
1. The kneeling person places his arms straight on the mat, and then holds the ankles of his standing partner with both hands.
2. The person standing bends his upper body forward and moves his hands interactively towards the other person's buttocks. Maintain posture and breathe 5 times.
Efficacy: Eliminate tension and fatigue, relieve emotions, relieve stress; gently stretch thighs, buttocks and ankles.
Tips: diarrhea, knee pain, avoid this position during pregnancy.
Trikonasana
Practice:
1. Stand with your feet open about shoulder width, and your arms raised horizontally to the side.
2. The right foot is 90 degrees outward, the left foot is 30 degrees inward, and the partner is on the opposite side.
3. Inhale, stretch your body to the right, exhale, drop your body, hold your partner's ankle or calf with your right hand, and stretch your left hand upward.
4. Your partner breathes in, turns your upper body to the left, exhale, and drops your body. Hold your ankle or calf with your right hand, and stretch your left hand upward.
5. Touch your upper hand to your partner's hand and look up. Maintain posture and breathe 5 times. Return to the center position and do the other side in the opposite direction.
Efficacy: Strengthen the spine, ankles, knee joints, and shoulder joints; reduce waist and thigh fat; improve gastrointestinal function.
Warm tip: During practice, there should be no pressure on the front legs and knees. If you feel uncomfortable, you can slowly bend your front knees. (Internship Editor: Wu Jinyu)