Yoga is a good exercise or shape the body of the movement, and now it is divided into thin stomach yoga, thin arms yoga, thin legs yoga and so on, the following, I would like to introduce you to the yoga fitness exercise techniques and movement essentials, welcome to read.
Yoga fitness gymnastics techniques and movement essentials
1: rise
Action points: chest, waist, buttocks, and legs
2: head movement
Action points: legs to shoulder width, head from the center of the left to the right to rotate, do it twice, plus the use of hand-held head rotation, do it twice. two times.
3: Stretch the side waist
Action: legs together, hands stretched above the head, arms crossed side waist to the far side
4: Stretching the shoulders
Action: legs apart, left and right into a bow and arrow step. Hands were placed on the abdomen and waist, rubbing the left shoulder, to the left to do the geese spread their wings. The opposite direction to do the same action.
5: Parallel turn
The main points: legs side by side, arms parallel to the left turn 90 degrees to the right 180 degrees, do four times.
6: bow and arrow
The main points: the left arm is stretched into a zigzag, do bow and arrow, the right arm is stretched into a zigzag, do bow and arrow, do it twice.
7: Golden Snake Dance
The main points: hands and palms placed in front of the heart to the left, rowing eight to the top of the head, hands up, down rowing eight to the chest, repeated three times.
8: Fishing and netting
The main points of action: legs apart, hands flat out from the left to the right paddle garden for the pillar, in the hands flat out from the right to the left paddle garden for the pillar, do two repetitions.
9: through the clouds to break the fog
The main points: hands lifted around the left step, another step, arms open a zigzag around the squat, hands lifted around the right step, another step, arms open a zigzag around the squat.
10: eagle wings
The main points: the hands dance back and forth, legs like ballet upright, to the left as an eagle wings.
11: colorful butterflies
The main points of the action: to the left into a bow and arrow step, the right hand up and down dance three times for the front and back of the push and pull, to the right into a bow and arrow step, the left hand up and down dance three times for the front and back of the push and pull.
12: Golden Dragon Spitting Whiskers
The main points: legs side by side, take a deep breath and bend over to exhale, head down, slowly inhale and stand up and raise your head, repeat three times. (It can be understood as a rest between drill finishing)
13: a word traveling clouds
The main points of action: hands around the left into a zigzag, to the left lunge, hands around the right into a zigzag, to the right lunge, repeated four times.
14: color clouds chasing the moon
The main points: arms left raised around the leg, arms right raised around the leg, repeated four times.
15: Gift flowers
The main points: legs together, hands flat squatting, hands open around the standing, repeated eight times.
16: Swallow Show
The main points: legs apart, left hand on the abdomen, the right hand over the head to the left side of the bend, the left leg with the straight; the opposite direction: the right hand on the abdomen, the left hand over the head to the right side of the bend, the right leg with the straight. Repeat twice.
17: Pretty Yang Qianliu
The main points: left leg on the ground, right leg upright, left hand crossed, right hand raised around, while lifting the left leg; the opposite direction: right leg on the ground, left leg upright, left arm raised around, while lifting the right leg. Repeat twice.
18: left and right squat
Action points: legs spread wider than shoulder width, arms parallel to the left lift the same shoulder level squat; reverse direction: arms parallel to the right lift the same shoulder level squat. Repeatedly do four times.
19: hands and feet together
The main points: face the right side of the upright, hands above the head and fall, while lifting the left leg so that both hands and the left foot contact, do eight times; the opposite direction: face the left side of the upright, hands above the head and fall, while lifting the right leg so that both hands and the left foot contact, do eight times.
Section 20: turn the body out of the fist
Action: legs spread wider than shoulder width, raise the left hand fist placed in the ear, to the right out of the fist, do eight times; the opposite direction: legs spread, raise the right hand fist placed in the ear, to the left out of the fist, do eight times.
21: head and knee
Action: face the right side of the upright, the left hand into the waist, the right hand holding the head bent down, while lifting the left leg, want to contact with the head, and even do eight times; the opposite direction to do: face the left side of the upright, right hand into the waist, the left hand holding the head bent down, while lifting the right leg, want to contact with the head, and even do eight times.
22: Jade waist nap
Action: left leg in front of the cross and stand, chest out and inhale hands flat stretch downward bending placed on the knee, waist bending to 90 degrees, exhale slowly upright; right leg in front of the cross and stand, chest out and inhale hands flat stretch downward bending placed on the knee, waist bending to 90 degrees, exhale slowly upright. (At ease)
23: side of the head pointing to the ground
movement essentials: legs spread wider than shoulder width, hands holding the head to the left side of the bend, while the left leg bent at the knee, to do the connecting shape, hands holding the head to the right side of the bend, while the left leg bent at the knee, to do the connecting shape, and even do it four times. You can also do four times in one direction, and then do four times in the opposite direction.
24: running in place
Action: running in place, try to backward high leg, so that it kicks the buttocks, run 80 ?120 steps, with the depth of the exercise, according to their own situation to increase the amount of exercise.
25: closed
Action points: face the left side of the upright, left leg behind, feet into an external eight-type, hands slowly raised and shoulder level, the left arm up straight, the right arm 90 degrees parallel to open, head to the right hand to look at the right hand, put down the left hand at the same time the right hand straight, the head turned down to look at the left hand, and with the left hand slowly lifted to the right waist, the right arm to turn the fingers in front of the right arm, restored to the zigzag shape! Put down; reverse direction to do the same (demonstration of the main action).
26: Breathing adjustment
The main points: legs spread wider than shoulder width, hands open squatting inhalation, gas sinking Dantian, upward lifting the arms and exhaling, and even sit three times.
27: left balance
The main points: the left leg of the Golden Cockerel, hands stretched out the right leg lifted in a zigzag
28: right balance
The main points: the right leg of the Golden Cockerel, hands stretched out the left leg lifted in a zigzag
29: peacock screen
The main points: the left leg of the Golden Cockerel, the left hand stretched out the right hand held right toes bent down in a 90 degree angle. Hold the right toes bent at 90 degrees, said the peacock left side of the open screen; right leg golden chicken stand alone, the right hand stretched out, the left hand holding the left toes bent at 90 degrees, said the peacock right side of the open screen.
30: Upright Balance
Action points: legs side by side, deep breath, hands slowly raised above the head straight, lift the left leg to place the right leg at the knee, hands and legs slowly down; deep breath, hands slowly raised above the head straight, lift the right leg to place the left leg at the knee, hands and legs slowly down.