Enjoying a sweat bath in summer and trying hot yoga
Hot yoga, also called hot yoga or hot yoga.
That is to do yoga in the high temperature environment of 38 ℃ -40 ℃.
It is composed of 26 kinds of contraction movements, which belongs to the flexible movement, which can improve the spine softness, and is suitable for the office family.
Separate the legs about the width of the shoulders, bend vertically and bend the thighs parallel to the ground. At the same time, bend your upper body to the left, the tip of your finger touching the big toe, and the palm tilting forward.
Note that your right leg is straight and your right arm is up. Keep it perpendicular to the ground. Breathe evenly for 10 seconds.
Change direction and do it again.
This action can strengthen hip joints and lateral waist strength, which is helpful to eliminate excess waist aunts.
Bird King’s arms are straight and crossed, the left arm is placed under the right arm, the elbow is bent, the forearm is aligned, and the palm is turned to fit the palm.
After controlling the balance, place your weight on your left leg, and cross your right leg from the front so that your right foot catches your calf, and slowly squat for 10 seconds.
Change to the other side and do the same action for the same amount of time.
Efficacy: This action exercise focuses on the legs and balance ability, which can effectively prevent the calf muscles from stepping on.
The tip of the head touches the knees and spreads both legs together. Carefully grasp the center of the right foot, fingers crossed, and the thumb extended to the big toe.
Straighten your left knee, make your right leg parallel to the ground, straighten your arms and upper body for 20 seconds, then bend your elbows, bend your body forward and move closer to your legs, hold for 10 seconds, and then do the same movement in the opposite direction.
Efficacy: This action also requires high balance ability. Training people’s attention is very helpful for tightening the muscles of the abdomen and thighs.
Tip deep breathing to maintain posture, legs straight, spine straight, heels and big toes close together, fingers crossed on the lower jaw, breathing with the throat, elbows open as far as possible, the back of the hand just touches the left and right cheeks,Inhale and inhale, then tilt your head back and elbows close together to exhale again.
Repeat this cycle for 10 breaths.
Efficacy: Be careful not to close your eyes, and try your best to make your lungs feel full breathing, and prepare for the following asana exercises.
The half-moon / hand-to-foot body is still upright, fingers are gripped tightly, the index fingers are straightened and merged, arms are close to the sides of the ears, keep the body on the same side, bend to the bend, hold for 10-20 seconds, and then the upper body is oriented toward theRight, bend backwards and hold for the same amount of time.
When bending forward, your body is bent down, so that your upper body is in close contact with your legs. Hold the heels with both hands. If you find it difficult, you can bend, and keep it for 10-20 seconds.
Efficacy: This set of exercises strengthens the waist, hips, thighs and other parts of the exercise, as a start to warm up.
Awkward arms lean forward, shoulder width, palms down, and bend until the thighs are parallel to the ground, the upper body is straight, hold for 10-20 seconds, and then the body slowly returns to its original position.
Then do a heel followed by lifting exercise, the same movements as above, but when squatting, let the alignment and throw, hold for 10-20 seconds.
Efficacy: This action is very helpful for blood circulation of the big and small legs, hip muscles, knee joints, and fractured joints. People with herniated discs can often practice this action.
The front end of the bow is stretched straight forward. Use your left hand to grasp the tip of your toes. The right arm is tilted forward. The height of your fingertips is at the center of your eyebrows.The back of the leg is fully stretched, and finally the legs become “one” perpendicular to the ground for 10 seconds.
Then change direction and do it again.
Beginners don’t need to require a range of motion, but they must ensure that their legs are straightened beforehand.
Efficacy: This action allows blood to flow to the internal organs and glands, tightening the muscles of the arms and hips, making the ligaments more flexible.
The soldiers stretched out in third form, fingers crossed and held together, forefingers stretched straight together and their arms squeezed up against their ears.
Lift your legs backwards, and lean your body forward, so that your left leg, body, and arms are on the same straight line, hold for 10 seconds, then change direction and do it again.
Efficacy: While exercising balance ability, this action can shrink and reduce fat in hips, thighs, and buttocks, and it is also good for exercise of heart muscle and lungs.
The tip of the leg is extended with the hands touching the knees. The upper body is bent down, the head is touching the right calf or aligned, and the hand is touching the floor in front of the right foot.
Breathe evenly, hold for 10 seconds, and then change direction to do it again.
Keep your legs straight and keep your arms straight against your ears.
Efficacy: Frequently doing this action can reduce excess aunts in the thighs, buttocks, buttocks.
The top legs are separated by a pair of legs that are about shoulder wide. The arms open vertically to the body and lean down. Hold the heels of the left and right feet with your hands, head down, and touch your forehead to the ground. Keep your legs down., Hold for 10 seconds.
Efficacy: This action can prevent sciatica and can massage abdominal organs well.
Triangular legs are separated from the two sides of the shoulder width, bent vertically and bent until the thighs are parallel to the ground, while the upper body is bent to the left and right, the tip of the finger touches the tip of the big toe, and the palm is tilted forward.
Note that your right leg is straight and your right arm is up. Keep it perpendicular to the ground. Breathe evenly for 10 seconds.Change direction and do it again.
Efficacy: This action can strengthen the lumbar vertebra joints and lateral waist strength, which is helpful to eliminate excess waist aunts.