Yoga has 26 classic movements. Yoga exercises people's balance ability and other abilities through various movements, which is very suitable for women to practice and can help women keep a better figure. The movements are from simple to difficult. Let's take a look at the classic movements of Yoga 26.
26 classic yoga moves 1 Stand for the first time and take a deep breath
Function: expand vital capacity, enhance circulation, and prepare for later exercises!
The second half moon
Function: Cheer up, stretch spine, correct wrong posture, strengthen waist line, buttocks and thighs, and enhance renal function.
The third clumsy style
Function: Strengthen thigh, calf and hip muscles, stretch hip joint, and help to relieve low back pain and disc herniation.
The fourth style of bird king
Function: Improve body balance, coordination and attention. Eliminate excess fat in lower limbs, and prevent and eliminate calf muscle spasm.
The fifth standing position is that the head touches the knee.
Function: improve the ability of attention, patience and determination, tighten abdominal and thigh muscles, benefit sciatic nerve, stretch achilles tendon and scapula.
The sixth stop is bow-pulling
Function: promote blood circulation, improve heart and lung function, let blood fully flow to internal organs and glands, and promote health; Ability to improve attention, patience and determination. Strengthen the abdomen and thighs. Tighten upper arm, hip and hip muscles. Improve the flexibility and strength of most muscles in the northern summer and the whole body.
The seventh soldier, the third soldier.
Function: improve the balance ability of the body.
Eighth Standing and Stretching
Function: Stretch the posterior thigh muscles and Achilles tendon ligament. Promote the function of abdominal organs and glands, improve constipation and sciatica, and make the spine more flexible.
The ninth triangle
Function: beneficial to every muscle, joint, gland and internal organs of the body. This is the most important posture to strengthen the extension and strength of hip joint and side waist. It can reduce waist circumference and strengthen triceps, trapezius and pectoralis major.
Standing for the tenth time, cheating and touching your knees.
Function: Reduce excess fat in abdomen, waist, buttocks, buttocks and thighs. Stretch the posterior thigh ligament.
Eleventh tree type
Function: Strengthen leg, back and chest muscles. Improve balance and concentration, correct bad posture and prevent hernia.
Twelfth toe tip type
Function: This formula can make you more patient. Physically, it can treat gout and rheumatism of knees, ankles and feet, and also has a good effect on hemorrhoids.
Thirteenth supine position
Function: make the blood circulation return to normal and the body completely relax. Do this position after each action.
Fourteenth type wind removal type
Function: Massage abdominal organs, strengthen abdominal muscles, improve constipation and clear flatulence.
Fifteenth sit-ups, dynamic back stretching
Function: Tighten abdomen, stretch leg ligaments and spine.
16th cobra pose.
Function: Keep the spine elastic and healthy, and improve all kinds of backache and slight spinal injury. This formula is also good for reproductive organs. It can also regulate menstrual disorders and various female dysfunction. Strong deltoid, trapezius and biceps brachii.
Seventeenth locust style
Function: make more blood flow to the spinal region, nourish the spinal nerves and strengthen the muscles of the lower back and waist. It is also good for the digestive system and even the bladder and prostate.
Eighteen-style whole locust style
Function: It has the same effect as cobra pose and Bow, strengthening the muscles of waist, abdomen, upper arm and thigh. The whole locust type can also relieve or even eliminate insomnia, and can also improve asthma, bronchitis and renal insufficiency.
Nineteen bow style
Function: strengthen the muscles of the whole body. Bow is an excellent posture. It strengthens the muscles of back, chest and abdomen, relaxes hips, shoulders and joints, and stretches and strengthens the muscles of legs, arms, throat, neck and mandibular margin. Strengthening the back muscles can eliminate the pain and stiffness caused by fatigue.
The twentieth lie is heroic
Function: It has certain curative effect on sciatica, gout and rheumatism, eliminates excess fat in thighs, strengthens calf muscles, and stretches lower back, knee joint and ankle.
Half-turtle style of the 21st style.
Function: fully relax the body, improve indigestion symptoms, benefit the lungs, let more blood flow to the brain, and think more quickly.
Twenty-second camel style
Function: beneficial to digestive, excretory and reproductive systems, stretching and strengthening the spine. Relieve and eliminate constipation, backache, and correct bad posture of hunchback and drooping shoulders. Stretch abdominal organs, throat, thyroid gland and parathyroid gland, expand chest cavity, benefit lungs and reduce excess fat in waist and abdomen.
Twenty-third rabbit style
Function: Stretch the spine to the maximum, nourish the spinal nerves, keep the flexibility and elasticity of the spine, promote digestion and treat colds.
Twenty-fourth one-legged and two-legged head touch knee type
Function: Stretch sciatic nerve, ankle joint, knee joint and hip joint, promote gastrointestinal digestive function and improve renal function.
Twenty-fifth spinal torsion
Function: Stretch and relax the spine. Relax the muscles of the waist, back, shoulders and neck to prevent back pain. Promote intestinal peristalsis, which is beneficial to excretion and absorption.
Twenty-sixth thunderbolt-sit and inhale
Function: lower body temperature, stretch and relax abdominal organs, promote circulation, strengthen abdominal muscles and narrow waist circumference.
Yoga 26 classic movements 2 1, deep breathing-relax the spirit, eliminate toxins, and enhance the functions of nerve respiration and circulatory system.
2, "half moon"-slow down lumbar spondylosis, constipation, abdominal fat accumulation, bronchitis, scoliosis and deformity, spinal joint stiffness.
3, "awkward posture"-helps to open the knee joint and slow down the rheumatism and sciatica of the knee joint. Strengthen the strength of quadriceps and shoulder muscles, and the flexibility of feet and ankles.
4. "Eagle"-strengthen the strength of lower limbs, increase the range of motion of hip joint and the flexibility of 12 joint. By exerting pressure and relaxation on joints, more fresh blood can be circulated, and the central nervous system and sexual function can be enhanced.
5. Standing on your head and touching your knees-this is one of the 26 styles of Bikram Yoga, which can strengthen blood circulation and flexibility, and improve the function of digestive system and the ability of concentration. Prevent sciatica and diabetes, and enhance the control of back muscles and nerves.
6, standing "bow" style-increase cardiopulmonary blood circulation, increase its elasticity by squeezing the spine, slow down low back pain, and promote the movement of lungs and diaphragm.
7, "balance bar"-promote systemic blood circulation, clean arterial blood vessels, enhance muscle strength of lower limbs and pancreas, spleen, nervous system and renal function.
8, the front bow of the leg-increase the blood flow of the brain and adrenal gland, improve intestinal function, avoid constipation, and eliminate abdominal fat.
9, "triangle"-improve the cardiovascular system and renal function, help digestion and absorption, improve immune system function, control the balance of chemicals in the body. Relieve constipation, low back pain, spondylitis and irregular menstruation.
10, stand with your legs apart and your head touching your knees-it helps endocrine and digestion and improves the function of reproductive system. Slow down diabetes and thyroid diseases, improve blood sugar balance and function of pancreas and kidney, strengthen muscles of abdomen, thighs, shoulders and arms, and reduce abdominal fat accumulation.
1 1, "tree"-strengthen the range of motion of hip and knee joint and reduce abdominal pressure. This is one of the 26 formulas of Bikram Yoga, which helps to prevent lumbar diseases and inflammation.
12, standing on the toes-help to improve the balance between brain and body, strengthen abdominal muscles, and relieve rheumatism, knee pain and gout.
13, Paralyzed Bodies-Relax.
14, tuck your knees and bend your legs-it has a massage effect on the large intestine and thighs, which helps to slow down constipation, flatulence and hyperacidity.
15, sit-ups
16, cobra-the extension of the spine in the chest and neck.
17, cicada-the extension of the tail and lumbar spine.
18, full cicada type
This series of movements of Bikram Yoga 26 (19- 19) can increase the range of motion of the spine, and each posture acts on one part of the spine, which can relieve low back pain, sciatica and spondylitis.
20, "king kong sit style"-strengthen the strength and flexibility of the lower spine, knees and ankles. Helps to relieve sciatica, gout, rheumatoid arthritis and leg varicose veins and prevent hernia.
2 1, "semi-turtle style"-fully relax the body and relieve indigestion, constipation, flatulence and diabetes. By pulling the lower part of the lungs, asthma patients can benefit.
22, "camel"-strengthen the muscles of the back and shoulders, and stimulate the nervous system by fully pressing the spine. Strengthening the flexibility of neck and waist, relieving low back pain and helping to correct hunchback.
23. "Rabbit"-the antonym of "camel" can stretch the spine in another direction. It is helpful to maintain the strength of back muscles and the range of motion of spine, increase cerebral blood flow and relieve psychological pressure. It is helpful for diabetes, common cold, rhinitis, chronic tonsillitis, sore throat and thyroid diseases.
24, sitting forward-this is also Bikram yoga 26, this yoga posture can increase the blood flow of internal organs, strengthen the immune system function, stimulate the thymus. Helps to balance blood sugar, relieve diabetes and enhance renal function.
25. Spine Rotation-This is the only posture that rotates all the spines at the same time. It can enhance the flexibility of spine and hip joint by increasing blood circulation, prevent spinal diseases and sciatica, and strengthen the function of digestion and absorption system.
26. "King Kong Kneeling Breathing Method"-helps the body expel harmful substances and relieves respiratory diseases, hypertension and heart disease. Strengthen abdominal muscles and increase blood circulation of abdominal organs.
This Bikram Yoga 26 has a perfect connection sequence from one movement to another. This yoga system can transport fresh oxygen-enriched blood to all organs and muscle tissues, adjust all parts of the body, and achieve the best physiological state.
Yoga 26 Classic Action 3 1: Stand and take a deep breath.
Efficacy: Expand vital capacity, enhance circulation, and prepare for later exercises.
Action essentials:
1, standing in front of the mirror, legs together, heels together, big toes touching, spine straight, arms hanging naturally at your sides.
2. Cross your fingers and touch your palms, bend your elbows, put your fingers on your chin, and try to keep your elbows together. Next move, keep your knuckles from leaving your chin.
3. Shut your mouth, inhale deeply through your nose, and breathe through your throat, that is, throat breathing. In this kind of breathing, the mouth and nose are just channels for air to enter and exit the lungs. Inhale slowly and steadily, count to 6, inhale as much gas as possible, and feel that your lungs are filled with a glass of water, from the bottom to the edge.
When inhaling and counting, slowly lift your elbow like the wings of a seagull, with the back of your hand touching both sides of your cheek, your fingers bent back, your palms no longer touching, your jaw pressed down, and your fingers were firmly at your jaw.
4. Next, when counting to six, slightly open your mouth and exhale, and count to six as well. At the same time, relax your head and lean back as much as possible, still keep your fingers in contact with your chin, keep your arms, wrists and elbows close together, and try to make your forearm parallel to the ground.
After breathing several times, your arms will feel tired, you will relax, your hands will feel heavier and heavier, your feet will separate and your knees will bend. You should try your best to correct the above problems. Whether breathing or inhaling, your consciousness should be placed on your chin and arms. After confirming for more than ten times, do a downward movement.
6. Do 9 breathing cycles, put your arms back to your sides for the first time 10, stand and rest for 20 seconds, and do the first cycle 10. Finally, it can be done more than 100 times.
Type 2: Half Moon
Efficacy: invigorate the spirit, stretch the spine, correct the wrong posture, strengthen the waist line, buttocks and thighs, and enhance renal function.
Action essentials:
1, first complete the triangle according to the steps.
2. Bend your right foot at a 90-degree angle with the ground.
3. Turn your eyes to the ground about one foot in front of your right toe, take your left hand away and put it on your left pelvis. Move your right hand to the front of your sight, and then press the ground with your fingertips. Your thumb is about a foot away from your toes. Stretch forward slightly, so that the center of gravity moves to the right foot, and the heel of the left foot leaves the ground, ready to lift the left foot. Stay for about 2 to 3 seconds and keep breathing.
4. Inhale, open the chest and stretch the spine. Exhale, slowly push your right foot straight and drive your left foot off the ground at the same time. Take the straight right foot as the balance point. The left pedal is lifted straight and parallel to the ground, knees and toes are forward, and the left pelvis and left shoulder are moved backward;
On the contrary, the right pelvis and right shoulder move forward, so that the chest and abdomen move forward and the whole body is in a horizontal state. Finally, the left hand is forced to straighten up, forming a vertical line with the shoulder and right hand. If the balance is properly controlled, turn your head up and look at your left hand. Take a deep breath and breathe steadily. Hold this posture for about 20 to 30 seconds, then return to step 1 in reverse order, and repeat the above steps with the other foot.
Type 3: clumsy
Efficacy: strengthen the muscles of thighs, calves and buttocks, stretch the hip joint, and help relieve low back pain and disc herniation.
Action essentials:
1. Stand with your legs shoulder width apart, your toes forward, your spine straight, and your arms hanging naturally at your sides.
2. Inhale, lift your arms forward parallel to the ground, palms down, fingers together to tighten your muscles, look at the front and fix it, keep breathing evenly, fix your heels on the ground, exhale, and sit down slowly.
3. Until the thighs are parallel to the ground, just like sitting in a chair, pay attention to keeping your arms parallel to the ground, half squatting at right angles, heels off the ground, and knees apart.
4. Don't bend your spine backwards. Extend the spine upward and downward respectively, as if the back is leaning against the wall and the center of gravity is on the heel. At this time, your toes feel off the ground, as if to fall backwards. Feet, knees and hands are shoulder width apart and breathe evenly 10-20 seconds.
5. Inhale, get up slowly and return to an upright body; Inhale, raise your heels to the maximum and keep your arms parallel to the ground.
6. Exhale, bend your knees and lower your center of gravity. At this time, your heel will be lifted higher, further upward, your spine should be straight, your thighs should be parallel to the ground, and you should breathe evenly 10-20 seconds.
7. Inhale, slowly lift your body and return to the standing position; Exhale, heel on the ground, keep your arms parallel to the ground; Next, inhale, lift your heels again, and put your knees together.
8. Exhale, bend your knees, move your center of gravity down, touch your hips with your heels, and press your center of gravity on your heels. Knees together, spine straight, abdomen slightly forward, so that arms are parallel to the ground, palms evenly breathe down 10-20 seconds.
9. (Novices may have this difficulty in doing it. You can put a yoga brick under the heel, so that the heel can also exert strength and help maintain the center of gravity, but our ultimate goal is to make a standard posture.
10, inhale, get up slowly, knees together, arms parallel to the ground; Exhale, straighten your knees, return to your standing position, put down your arms and relax.
Type 4: Bird King Style
Efficacy: Improve body balance, coordination and attention. Eliminate excess fat in lower limbs, and prevent and eliminate calf muscle spasm.
Action essentials:
1, inhale and raise your hands horizontally. Feet together
2. Stick the back side of the right thigh on the front side of the left thigh, stick the right calf tibia on the left calf, hook the big toe of the right foot above the left ankle, and bend the knee slightly on the left leg to keep balance.
3. Exhale, bend your upper body 90 degrees forward and look up.
4. After repeating for 2 times, inhale and raise the upper body.
5. Exhale, put down your hands and relax your fingers.
Fifth: when standing, the head touches the knee.
Efficacy: improve the ability of attention, patience and determination, tighten abdominal and thigh muscles, benefit sciatic nerve, stretch achilles tendon and scapula.
Action essentials:
1, stand, legs together, spine straight, arms hanging to both sides naturally,
2. Inhale, lift your right knee upward, grab the center of your right foot with both hands, cross your fingers, thumb up, and straighten your left knee.
3. Keep the left knee straight and tighten the thigh muscles. Then, grab your right foot with both hands and stretch it towards your body until it is straight, and breathe evenly for 20-30 seconds.
4. Let your right leg be parallel to the ground, exhale, bend your elbows downward, move your upper body back and forth, and keep your knees still.
5. Keep your eyes on the ground, exhale, let your head touch the knee joint or calf as much as possible, breathe evenly, and stay for 10 second. If you lose your balance, don't lose heart and try again.
6. Beginners can let the body achieve this action first, so that the flexibility and balance of the body can be gradually enhanced, and then straighten the front knees in order.
7. Most practitioners are prone to the wrong action of bending their knees. We should try to avoid this kind of action, because the lower knee is bent, and even if the head can touch the thigh, it can't stretch the ligament of the leg.
8. Inhale, slowly straighten and lift the upper body, put down your right foot and stand on your feet.
9. Repeat the same action with your left foot. After that, take a break and repeat a group.
Type 6: standing bow type
Efficacy: promote blood circulation, improve cardiopulmonary function, let blood flow to internal organs and glands fully, and promote health; Ability to improve attention, patience and determination. Strengthen the abdomen and thighs. Tighten upper arm, hip and hip muscles. Improve the flexibility and strength of most muscles in the northern summer and the whole body.
Action essentials:
1, inhale, put your body center of gravity on your left foot, bend your right calf backwards, pull the instep of your right foot with your right hand, lift your left arm perpendicular to the ground, and straighten your back.
2. Exhale, the body and left arm are parallel to the ground forward and downward, the eyes look straight ahead, and the right hand pulls the right leg hard to keep the body balanced.
3. Inhale, straighten your body and relax your limbs. Do another exercise in the opposite direction.