Simple Yoga Independent 9 Shape Body
Simple Yoga Independent 9 Shape Body
Yoga expert Yi has invented a series of exercises that are practiced four times a week. The key is to concentrate: When you maintain each movement, observe how your body reacts. Do you have to hold your teeth?
Are you holding your breath?
If so, try to relax your body as much as possible and you will not feel as hard as you were at the beginning.
Before starting to practice yoga, repeat the following actions at least three times per week in sequence.
Do the same number of times, shorten to the other side after doing it, and make each gesture smooth.
Breathe 2 to 3 times per movement in the first week.
Hold for 30 seconds for the first time and gradually increase to 2 minutes after 4 weeks.
Pay attention to your breathing when doing the action: When you inhale, your belly slowly bulges and your ribs spread out.
When exhaling, let your abdomen slowly slump, return to its natural state, and breathe through your nose instead of your mouth.
Lie on your back with your arms on both sides of your body, a few feet away from your body, with your palms facing upwards, ending your movements, relaxing your legs, and separating slightly.
Pay attention to breathing slowly and smoothly.
As you move from one posture to another, take care to balance and not hold your breath.
Exhale during changeovers, inhale and breathe deeply while holding and relaxing.
1. Face down, hands and feet flat on the floor, hands in front of the front: Nian’s head, back and direction should be straight, inhale, hands support the ground.
Exhale, with your legs straight, and lift the top so that your body is triangular with the ground.
Your body weight should be evenly distributed between your hands and feet.
Keep your palms on the ground, your thighs backwards, raise your chest, your heels trying to cling to the ground, reach your spine, stick to this position for 30 seconds, and pay attention to breathing.
2. Unilateral tilt tilt your body from the previous style to the upper right, inhale, lower your left hip, raise starboard, until your body is supported by the left hand and the left foot (the body is straight from head to toe, and tilts with the ground).
Fold your right foot on your left foot with your legs straight and slightly forward than your left shoulder. Raise your right arm until it is perpendicular to your body (so your body is cross-shaped).
Close your abdomen without moving the pelvis; hold for 15 seconds.
(Meditate, bend your left leg to make it into the ground.) Lower your body downwards, hold your left hand to the ground, and return to the first form.
Repeat the unilateral balancing action in the opposite direction, then return to the first formula again, ready to do the next action.
3, the support type starts from the first type, straighten your legs and arms, lower your hips until your head, hips and legs form a straight line (a full support movement), slightly lift your toes, and lift your body upA little, take a deep breath and hold for 10 seconds.
4. The crank arm support starts from the support type, and the arm is lowered (keep the body straight). At this time, the elbows should be tightly placed on both sides of your body until your elbows are placed at a 90-degree angle with the arms.
Look forward, expand your chest, lower your scapula, breathe evenly, and hold this position for 15 seconds.
Straighten the carbon dioxide and hold it for 10 seconds.
Then raise the beginning to do the first.
5. The semi-boat type starts from the first type, stretches the legs forward, sits in a cross-legged position, and then lays back with the legs extended.
Bend the pointer to the right, place your hands behind your thighs, spine parallel to the ground, maintain this position, then straighten your legs and hold for 15 seconds.
Lift your body up a bit, spread your arms toward your feet, and hold for 5 seconds while breathing evenly. Repeat this action 1 to 3 times.
6. The cicada style starts from the previous one, lying down and turning over, lying on the ground, legs straight, arms on both sides of the body, palms down, forehead also down, knees tightened and fixed on the ground by cheekbones.
Shrink the scapula, lift your head and top upwards, enter and leave the ground, and extend your arms backwards; at the same time, lift your legs off the ground.
At the highest point, you will maintain balance on the abdomen and hip bones (the body stretches across each other).
Put it down slowly, then lift your hips back to the first style.
7, the power type starts from the first type, right foot step forward, thus a forward movement.
Then move your left and right feet together (to keep balance, a little bit apart), bend your knees so that your thighs are almost parallel to the ground (as if you are sitting on a chair).
With your focus above your head and looking up, your spine naturally bends.
Close your abdomen and breathe evenly. Hold this position for at least 30 to 45 seconds. 8, forward curved body from the previous type, forward curved body (if necessary, the hand can support the thigh), make the upper body fit with the thigh, until your hand reaches the ground, relax for 45 to 60 seconds, can beStraight or curved, this is enough for your comfort.
9, relax from the previous curved pose, kneel on the ground, then lie down, legs freely separated; feet open.
Relax your arms and place them on both sides of your body with your palms facing up, don’t tilt your head, and close your eyes.
Breathe normally, feel your body, and relax completely.
While you are physically and psychologically completely relaxed, continue to breathe, hold this position for at least 5 minutes, and then do what you want to do.