Yoga moves to exercise the waist
1. Bend over and stretch before doing yoga.
Open your legs, shoulder width apart, with your hands akimbo, and then do a full waist flexion and extension for 5- 10 times. Try to relax your waist muscles during exercise.
2. Alternately tap yoga movements to exercise the waist.
Legs open, shoulder width, legs slightly bent, arms naturally drooping, more than half a fist. Turn left waist first, then turn right waist. At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the strength can be determined as appropriate, for about 30 times in a row.
3, exercise the yoga movement of the waist and turn to hip rotation.
Legs apart, slightly wider than shoulders, hands on hips, breathing evenly. With the waist as the central axis, the hips rotate horizontally clockwise first, and then counterclockwise in the same way. The speed is from slow to fast, and the rotation range is from small to large. Repeat this for 10-20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
4. Arch Bridge Yoga Waist Exercise
On the supine bed, your legs bend, with your feet, elbows and back of your head as fulcrums (5-point support), and your hips are forcibly raised, like an arch bridge. With the progress of exercise, you can put your arms on your chest and exercise with your feet and back of your head as fulcrums (3-point support), and you can exercise 10-20 times each time. Patients with cardiovascular and cerebrovascular diseases should seriously practice this action.
5. Climb your feet with both hands and exercise yoga movements at the waist.
Stand upright and relax, and your legs can be slightly separated. Raise your arms first, then lean back, and try to reach the maximum backward tilt. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and then return to your original position. You can do 10- 15 times in a row. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
6. Baby-style waist yoga exercise
Action: sit in the thunder and lightning with your fists on your abdomen or sides; Inhale, spread your chest, raise your head, exhale, bend your upper body forward slowly, naturally droop your elbow or put your arms at your sides, and keep your forehead and nose in contact with the cushion surface, and stay for 5 breaths; Inhale, get up slowly, and resume the lightning sitting position.
7. cat stretching waist yoga practice
Action: Kneel on your knees, one cubit away, hold your hands on the ground, one cubit away from your knees; Inhale, bend over, raise your head, stretch your neck, exhale, arch your back, bow your head, and stick your chin to your collarbone; Keep breathing three times between each inhalation and exhalation. After 10 turn, relax like a baby.
8. Semi-locust yoga movement, used for waist exercise.
Action: prone, forehead or chin on the ground, hands clenched, fist heart up, placed in the groin; Inhale, take the waist as the axis, and swing one leg at 45? Or one leg can be placed on the knee or under the outside of the other leg; Hold this position for 5 breaths, put down your legs in turn, do the other side, and relax your abdomen.
Yoga moves to relieve lumbar diseases
1, reverse arrow type
Action: Lean your hips against the corner, lie flat, put a yoga pillow or towel under your hips, and rest your feet loosely against the wall.
Efficacy: relax back muscles.
2. Down dog style
Action: put your hands in front of the mat, with the distance between your hands slightly wider than your shoulders, open your fingers, put your feet behind the mat, tighten your abdomen, raise your tailbone upward, retreat your crotch, sink your heels, and stretch your back muscles and hind legs.
Efficacy: Stretch the whole spine and back muscles, and exercise the body's back strength.
3. Half bridge
Action: Lie flat on the ground and bend your knees. Knees are perpendicular to ankles, feet are parallel, and hip width. Hips up, hands on hips. Tighten the front and inner thigh muscles.
Efficacy: relax and relieve back pressure and strengthen thigh muscle strength.
4. Camel style
Action: Knee shoulder-width apart, kneel on the ground, hold your hips from behind with your hands, push your hips forward slightly, open your chest and lift them up.
Efficacy: Promote back blood circulation, relieve back pressure and prevent hunchback.
Matters needing attention for beginners of yoga
1, keep a peaceful mind. When many people choose to practice yoga, the first consideration is whether they can lose weight or improve their body shape quickly, which runs counter to yoga. Keep a peaceful mind, don't unilaterally pursue complicated body movements, and do what you can according to your own situation.
2. Avoid greasy and spicy diets. Don't eat for an hour before and after practicing yoga, and try to avoid practicing for two hours after meals.
3. You need to urinate before practice, and take a bath at least 15 minutes after yoga.
4. Don't do yoga in the scorching sun.
5. When doing handstand posture, patients with hypertension, hypotension, head injury, dizziness and heart failure should not do it, nor should menstrual women do it, so as to avoid head congestion and danger.
6. Don't worry that your bones and muscles are hard and you can't bear the torture of various postures. In fact, as long as you follow the teacher's practice procedure and cooperate with the breathing and stretching skills guided by the teacher, let nature take its course and take it slowly.
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