"You have the spine soft, there is more young people." Yoga can make spine perfect, but perfect yoga posture is not at one stroke. Professional division of yoga for us to demonstrate how the use of aids and easily create the perfect yoga spine.
1.30 Deployable: breath, and slowly bend over to the left, next to his left hand on his left foot on the ground.
Spine-reverse: If there are no difficulties, it can be in the hands directly behind the grip.
Spine-stretch: hands grasp the ankles, legs body as close as possible to the ultimate hands-on hand to the feet on the ground.
Wheel: supine, hands on both sides of the body. Qutui, heel close to the rear thigh. First moved to the sides of his hands, palm and paste. Breathing, Gongqi back, hip and abdomen upward rise.
Li-: supine, arms on both sides of the body. Breathing, you raise your legs on the move across the body, breath, back and legs will be placed at the top of the head. Toe touchdown.
Camel-style: Shuangxi knees, legs slightly separated, their hands Chayao. Breathing, will slow spine bending backwards, the contraction of the buttocks muscle. Breath at the same time, the palms on the feet, neck back and relax.
Healthy weight loss diet of yoga -5 what kind of super-thin yoga for you
Yoga's popularity is not without reason: it can thin plastic on the muscles, increase body flexibility, effectively alleviate the pressure. However, Mingmufanduo yoga course is difficult choice.
Asitanjia yoga with the fast pace to improve physical endurance, Ein-chia is focused on improving the body posture, and the use of Kundalini Ode to look for respiratory and mental stronghold.
According to their own requirements, see the following courses which most yoga and your soul the same »
Hatha Yoga (HATHA)
For the crowd: I hope to attend the basis of movements of yoga beginners.
Physical and psychological benefits: Hatha Yoga is the most popular yoga routines. It had really just, plain, the action covers the standing and sitting, breathing and the integration of strengthening the body and soul between the echoes.
Self-study exercises:
Tree posture. Held their palms together stand up and pay attention to his legs firm. Will be slowly lifted his right foot, thigh raised to the medial, or inside as much as possible along the legs upward carrying. Hands extended to the head, hand to maintain consistency, and efforts to make the inside right leg and pelvis flush. Hold the position for 5-15 seconds.
Exercise purpose: the legs and cross-Ministry of balance.
Kundalini yoga (KUNDALINI)
For the crowd: I hope that eased the pressure, internal energy awaken the people.
Physical and psychological benefits: New York power yoga general director of the Center for the Rosa - Arroyo said: "Kundalini is actually the meaning of the word energy. This use of yoga breathing, posture and Ode to activate the system and some of the spirit Body organs to see to the heart of the state, access to the inner tranquillity and calm. "Kundalini yoga courses, including sitting, breathing exercises and Changnian carols, such as Satenamu (sat nam), meaning" Real is my nature.
Self-study exercises:
萨特克里亚(Sat kriya), meaning meditation Tuna. Guizuo, arms extended upward, elbow and around ears. Hands-fingers, index finger and progressive means. Breathing, led navel to the spine pressure, and then suction. Repeat for three minutes.
Exercise Objective: shoulder, arm and spirit.
Bokelamu yoga (BIRKRAM)
For the crowd: I hope that through special challenging way to improve the physical flexibility of yoga to attend to.
Physical and psychological benefits: Bokelamu the environment is to attend the indoor temperature of 38 degrees. Yoga Center in Boston Bokelamu person in charge of Qiaonasenbo Burbank, a hot environment can preheat the muscles, so that attendance can more easily completed action]. This includes 26 minutes practicing yoga. 10-60 seconds each time-consuming exercise, and the need to repeat the order by the same number of times.
Self-study exercises:
Lunate-style gestures. Hot water bath to wash before preheating muscle. Then his legs to stand, arms extended upward, palm Heshi. With the arm squeezing ears, the body extended upward as far as possible. Eyes staring in front of a point, and slowly bend the right, while the left side of the cross-crowded, always pay attention to the body towards the front and keep the arm straight. To maintain the posture one minute, then repeat for the other side.
Exercise purpose: inter-ministerial and shoulder.
Ein Ka yoga (IYENGAR)
For the crowd: active character, hope to increase physical flexibility of the people (especially with physical injury, is the recovery of).
Physical and psychological benefits: Los Angeles BKS Ein-chia, director of the Institute yoga Leslie Peters said: "Ein Ka Yoga is characterized by emphasis on the correct body posture, and the details of that." Need the help of some in attendance tools, Such as scallops, and blankets, and so on the box. With them, you can also stressed that the accuracy of the movement to place. Sometimes the need to maintain some position one minute or longer, so as to achieve coordinated, and corrected the purpose of bone and muscle.
Self-study exercises:
1.30-posture. On both sides to extend his arm, palm down. Separate two-step, foot and finger alignment. 90 turned out his right foot, left foot right 45. Extension of the body right, right on down to the ankle (or use a box).
Exercise purpose: back, inter-ministerial and legs.
Asitanjia yoga (ASHTANGA)
For the crowd: long-distance running and cycling enthusiasts, and other want to enhance balance and flexibility of the people.
Physical and psychological benefits: Esitanjia yoga often referred to as strong yoga, which emphasizes endurance and strength. New York hard and soft Asitanjia director of the Institute of Yoga贝里尔伯奇said: "Asitanjia yoga is a focus on enhancing capacity-controlled and the degree of difficulty of training, it is very popular in the athletes."
Self-study exercises:
Plate posture. To push-ups posture, hands at the bottom of the shoulder, and alignment with the shoulder, elbow and around the body on both sides. The body to maintain a straight line from head to toe. You raise your head, the visual front. To maintain the posture 20-39 seconds.
Exercise purpose: the arm, abdomen, shoulder and leg.
博文
