1. Cross sitting and shoulder pose of slim leg yoga
Take a sitting posture with your legs crossed, your right foot at the root of your right thigh and your left foot at the root of your left thigh. Straighten your back, lift your arms up, and then overlap behind your head. Raise your chest and open your shoulders.
Keep your back straight and your head to the left. Try to keep your left elbow close to the floor and your right elbow to the ceiling. Hold your chest up.
2. Change of dog pose under slim leg yoga
Take the kneeling posture, with both legs together, knees slightly apart, calf surface close to the floor, hips up, chest on the floor, right elbow bent, chin on the back of right hand, left arm straight in front of the body, palm on the ground.
3. Bow style variation of leg Slimming yoga
Lie prone on the floor, landing on your abdomen, straighten your right leg and lift it off the ground, bend your left leg 90 degrees, straighten your left arm and put it in the rear, hold your left ankle with your left hand, and straighten your right arm and point it diagonally upward. Straighten your chest and stretch your body.
4. Lean leg yoga: bending posture
Adhering to such action practice can also effectively correct our leg shape and make our leg shape more perfect. We can practice more. Bend over and touch our bare feet with your palms. Try to keep our legs straight. During the practice, pay attention to adjusting your breathing and keep it for several seconds.
5. The Golden Rooster freestyle of slim leg yoga
You may feel that your body shakes a little when you do this, which is very normal. How to solve the problem of body shaking? Think of yourself as a tree in your heart, and look forward to a fixed point, so that you won’t sway from side to side.
Practicing Golden Rooster independence, lifting our legs to the position of our stomachs, is actually a kind of exercise for our stomachs. Persistent practice also has a good effect on abdominal contraction.
6. Lean leg yoga: squatting and leg raising
This action seems simple, but it is really tiring to do. The squatting leg lifting action is an advanced version of the standing hip lifting action, which can stretch the muscles inside the thighs and achieve a good effect of slimming legs and hips. Do not bow your back and bend your knees slightly to keep your body stable. When lifting the legs, try to make the legs parallel to the ground.
Methods of self-study yoga at home
1. Make preparations.
2. Systematically study Hatha Yoga books once or twice. Watch relevant videos and learn from others’ learning methods.
3. Practice from natural breathing to abdominal breathing.
4. After finding the rhythm of breathing, start with simple posture and practice the coordination of breathing and movement.
5. The first asana practice starts with mountain meritorious service, because stable Mountain asanas are the foundation of other asanas.
6. Next, practice basic postures such as skyscraper, tree and simple sitting.
7. After having a certain basis of postures, you can learn the inversion and connection between postures from the primary sun worship.
8. When practicing postures at the initial stage, the point of exertion should be up to the point. With the expansion or contraction of breathing, brute force should not be used.
9. The holding time of each posture is three to five breaths, and the interval between two postures is adjusted with two or three breaths for rest. In case of muscle trembling or poor breathing, immediately withdraw or stop the action.
10. When learning to sit cross, you can add a cushion under your buttocks to increase your comfort.
11. Step by step, act according to your ability, and gradually increase the depth and difficulty of posture practice.
12. Design exercises that you like and can easily do for yourself.
Misunderstanding of yoga practice
1. Staring at others practice
In yoga classes, trying to understand the relevant situation of other people will not only distract you, but also make you unable to breathe rhythmically. Even in tree movements, staring at others will make you unable to maintain physical balance.
2. Wear Yoga socks and gloves
Although many yoga clubs will sell you these goods, there is no need to wear socks and gloves during practice.
Without any interference, it is very important for yoga practice to get a complete sense of grounding. Yoga socks and gloves may pile up, hindering the completion of yoga movements, and they will also become an obstacle between you and the yoga mat, making you unable to get a sense of grounding.
3. Reckless muscle stretching
When practicing yoga, you should pay attention to breathing and experience your inner feelings. If you are too competitive, you will not be able to control your desire and try to keep the same posture as others.
This will most likely cause you to strain your muscles. When practicing, please make sure to do your best to do standard movements. You can imitate the posture of others, but don’t damage your own muscles.
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