Ten minutes of yoga can give you amazing results

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, see 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 out 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.