You can practice basic yoga postures with no basic knowledge!
Being busy with work during the day and having no time to exercise at night has slowly accumulated countless fats on the body. Many girls look at the fat around their waists and feel sad at the same time. You want to get in shape but you don’t have the time, the means, or the venue. All kinds of force majeure factors are obstacles on your way to get in shape.
Can I just watch my belly getting bigger and bigger without being able to do anything about it? In fact, no, you can still take some time out of your busy schedule. There is still time to squeeze. If you don’t want to continue to gain weight, you must get active and practice yoga. Today I will share with you a set of basic yoga poses. As long as you spend just 20 minutes a day doing simple exercises, you can help you get into shape, even if you have zero foundation. You can also practice.
1. Four-column support pose
Basic yoga is a kind of yoga that beginners can also practice. If you want simple and body-shaping postures, you can use the four-column support pose and the four-column support pose. It is also a series of vinyasa flow yoga poses. In the vinyasa yoga pose practice, for example, from the inclined plank support to the four-column support, then upward dog pose, and continues to the downward dog pose. In this series, the four-column support pose is used. If you do the four-column support No, this series connection cannot be completed well. Therefore, not only beginners can use the Four Pillars to get in shape, but advanced practitioners can also practice the Four Pillars Advanced Vinyasa.
Practice method:
A. Start lying prone, bend your elbows with both hands, place your palms under your waist, support your body with your arms, make your forearms 90 degrees, stand on your heels, and touch your toes on the ground. The soles of the feet are perpendicular to the ground.
B. Straighten and extend the legs, tighten the buttocks, tighten the back, keep the body in a straight line, straighten the head, and move the neck forward. Maintain the posture for 30 seconds and repeat the exercise.
Notes: The soles of the feet cannot be weak or vertical to the ground; the buttocks cannot be raised; the abdomen cannot be weak or inward; the hands cannot bend downward excessively; the shoulders cannot be lower than the arms; the chest cannot be held; the head cannot Lift up;
2. Warrior Three Posture
Warrior Three Posture is more difficult than the four-column support posture, but it can be easily done by beginners. This The asanas can stretch the leg muscles, strengthen the ankles, legs, and buttocks, and make the lines of the legs more obvious and stylish. It is an excellent posture for losing weight and shaping the legs. At the same time, it can also contract and strengthen the abdominal organs, strengthen the abdominal muscles, make the abdominal muscles more symmetrical, and allow the abdomen to develop abdominal muscles.
Practice method:
A. Start from the mountain pose, with your back straight, legs on the ground, hands on both sides of the body, maintain the posture and breathe slowly;
B. Bend the body forward, lift the left leg and straighten it behind you, hook the sole of the foot, straighten the right leg, support the body, and maintain the posture.
C. Straighten your back, clasp your hands in front of your chest, look downward, extend your spine, and maintain the pose for 30 seconds.
Note: The legs that support the body cannot be hyperextended; the legs that are stretched behind cannot be weak, and the soles of the feet must be hooked; the back must be straight, and the spine must be extended.