Yoga regimen: women make their own flowers

Yoga regimen: women make their own flowers

1.

Mountain posture (the action of expanding lung capacity and increasing blood oxygen content) (I) The front toe and the rear heel are tightly attached together, and there is no air attack.

There must also be no gaps in the positive electrode.

(To tighten the thigh muscles), do not tilt your hips back, tighten the sphincters, tighten your stomach, and straighten your waist.

The palms are naturally forward and vertical.

Start breathing, inhale for 5 seconds, exhale for 5 seconds.

When doing this breath, shut up and breathe with your nose.

Inhale deeply and exhale.

The line of sight is naturally forward, looking at the direction of 45 degrees, feeling the airflow from the palm of the hand to the body (the body should have fever) (II) The two arms are extended to the sky, and the line of sight looks toward the end of the hand.

Note: Do not use your neck and gently lean back.

Same as before, do 10 deep breaths.

Use your legs and hips to tighten your abdomen tightly.

Stretch the spine to make the body warm.

From the finger to the heel, I feel the biggest stretch.

2.

Half moon posture (this action can get the bee waist legs) The front toe and the back heel are completely together.

The thighs, the contraction, and the chest are all tightened and stood straight.

Put your hands together and lift them toward the sky.

Both arms cling to the ears.

Inhale and exhale and bend your body to the right, then inhale and exhale to the left, then stand straight.

Stretch your body again, inhale deeply, exhale.

Push the chest to the left (the body bends to the right) for 30 seconds!

The inhalation recovery station is straight.

Inhale deeply and exhale to the left, the same 30 seconds.

Standing straight, the neck is tilted back 45 degrees, swinging to the left and right of the top of the two sides.

Broad bends to the chest and then to the sky.

Inhale and exhale, lean back, then inhale forward, exhale and bend downwards.

Get up, the order of getting up is: hands, neck, spine.

It is placed close to the ear, the palm of the hand is completely close, and the breath is exhaled backwards for 30 seconds.

The pelvis pushes forward to the maximum extent, tightening the sphincter and supporting it with the lumbar spine.

Inhale and exhale, bend forward and bend forward. Hold the heel with both hands, align straight, and put your arms close to your calves, keep your face close to your legs for 30 seconds.

(Stretching the waist and measuring the thigh, it can eliminate leg fatigue) The front of the hand, standing straight.

Release your posture, relax your body and breathe easily 3 times.

3.

The posture of the chair (which can reduce the excess meat of the legs, buttocks and thighs) can be opened with two punches in the middle.

Keep your feet straight, stretch your arms forward, and inhale while pushing your back (body leaning forward)?
90 degrees) In this state, while sitting exhale, sit down, keep 90 degrees, weight on the heel, and cation over the toe.

Don’t use too much force in front to relax down, as if the neck is in front of the stretch.
Then lift your toes for 30 seconds (tighten your abdomen) and slowly stand up, relax your body and breathe easily 3 times.
4.

Bowing posture (eliminating excess excess meat, beautifying the curve of the buttocks and legs) The left hand is attached to the ear and lifted to the sky, and the right hand is placed 90 degrees beside the rib.

Raise your right foot backwards, hold your ankle with your right hand, and slowly lift your legs to the sky (the body should not bend forward, try to raise your legs, avoid lifting it up, push it in).Slowly bend your body forward for 30 seconds.

The left hand tries to stretch forward, and the entire body weight is evenly distributed on the soles of the feet.

Focus on the front.

Change your left leg.

(The point is to concentrate) relax and breathe 3 times.

5,

The eagle pose (uses the obese person in the lower body, relaxes the tight shoulder muscles) and lifts the arm into the air and breathes.

When exhaling, the right hand is below, and the left hand is divided on top (two arms twisted).

Bend forward, straighten your arms and stand up.

Twist the two strokes, push forward and backward (body bends forward), sit on the chair, lift the right leg on the left leg, cross-tighten, and twist the right foot to the left leg.

Hold for 30 seconds.
Change legs and change territory.

Relax and breathe easily 3 times.
6.

The triangle posture (corrected posture) opens to 12
0CM with the left and right legs and hands together, the right foot is extended by 90 degrees, and the left foot is 10 degrees inward.

Inhale, bend your right knee to 90 degrees when exhaling.

The positive electrode does not exceed the foot.

Don’t go backwards, you have to tighten forward.

The arm should try to stretch.

Then put your right hand down and put your arm on the right knee joint.

The left hand tries to reach out into the air, looking at the left fingertip.

Hold for 25 seconds.

The right leg is straight up.

Change legs.

(When doing it: the pelvis is tightened forward and the abdomen is tightened.

The upper body is at 45 degrees to the ground. The two feet are close to the middle and stand straight.

Relax and breathe easily 3 times.
7.

The tree pose (beautiful legs, repair damaged pelvis, especially postpartum) left hand grabs the right leg and lifts it.

Keep your left leg knees straight.

Exhale, when inhaling, extend the upper leg upwards and put it back (inwardly, the pelvis pushes forward).

Put your right hand on your chest and your left and right hands on your chest.

Cross your thumbs and straighten your arms in the air for 40 seconds.

Slowly move your hand to your chest and relax.

Change legs.
Relax and breathe easily 3 times.
The following is the shaping of the chest and sputum.

8.Camel posture (can cure low back pain, shaping a perfect shoulder shape.

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Starting from the abdomen, slowly reclining in turn, the head is the last.

Place your hands on your feet and push your hips forward (keep your lower body into an L shape) for 25 seconds.

– Put your hand on your waist and slowly lift your upper body.

Relax and breathe easily 3 times.
9.

Rabbit posture (shrinking the abdomen, detoxification, face-lifting) In fact, the posture is the same as before, grasping the heel with both hands, the chest and waist are straight.

Abdomen, push forward, squat close to the neck, watch the navel bend down, stick the forehead down, the body into a round shape (about 60 degrees between the big calves), hold for 30 seconds.

10.

Cat posture (shrinking the lower abdomen) (1) Step on the pedal, open the hand to the same width as the shoulder, hand, step on the ground.

The waist is bent down to the maximum and the hips are up.

Then, the waist is arched so that the back is rounded and the back cannot be rearward and should be upward.

Inhale when the waist is pressed, exhale when arching (when lifting, maximally contract the lower abdomen), repeat 3 times.

(2) The arm should be stretched as far as possible, and the chest and shoulders should be attached to the ground instead when exhaling.

Hold for 30 seconds.
restore.

Squat and relax, breathe 3 times.

(Effect: Lifting the hips) 11.

Cobra pose (beautifying the curves of the legs and hips, can treat low back pain) (1) kneeling on the ground, from the heel to the buttocks, the abdomen, tightly applied.

Place your hand on a specific part of your chest (all your fingers open to increase your strength) and your arms close to your body.

Use the waist strength to lift the upper body (not with arm strength), inhale and exhale to raise the upper body, and look at the 45-degree sky for 25 seconds.

(2) Start the same as above, but when you lift your body, straighten your arms and the pelvis tries to press down on the ground.

Look at the sky.

Hold for 25 seconds.
(Bei can’t bend, push the chest forward, tighten the pelvis tightly) Slowly lower the upper body.

Kneel on the ground and relax.

12
The bow posture (effective for shaping beautiful legs and buttocks) squats on the ground, the chin is placed on the ground, and the legs are bent upwards.

Grasp the toe correction with both hands, inhale and exhale, and the navel sticks to the ground, trying to lift the body and legs to make the body arched.

Hold for 20 seconds (compression can not be too extended, compression can not reduce distance beyond the pelvis)13.

Baby posture (corrected body shape, remove excess meat, tight and straight) Squat on the ground, bend the upper body, and put the forehead on the ground.

Put your hands on the ends of your body and your palms facing the sky.

Relax the whole body and spine (the chest can’t leave the heel) for 40 seconds.

Breathe easily.

14.

Tightening the pelvic posture (Arkro legs will cause pelvic asymmetry, this action can correct the asymmetric pelvis, repair the postpartum pelvis) The left leg is bent on the ground, the right leg is bent and placed on the left leg, and the two segments are in a straight line.

Hold the hand tightly in the middle of the foot.

Inhale deeply, exhale, while slowly bending down the body, the upper arm and lower arm are 90 degrees.

Place the lower jaw between the carbon dioxide.
Hold for 30 seconds.(The order of the downward bend: waist-chest-head.

Reverse when lifting.

The front end cannot leave the ground, the neck is as relaxed as possible, and the asymmetric pelvis feels pain).

Restore and lift your upper body.

Change direction.

(The order of the downward bend: waist-chest-head.
Relax in the reverse order) Relax your body and breathe easily 3 times.

15

Twist the spine posture (correct the spine posture, eliminate the shoulder, back, waist, excess meat of the arm). Bend the left leg and lay the ground flat.

The right leg is erected and placed crosswise on the left knee (the two are aligned in a straight line).

Keep your back close to the ground, raise your left hand, and turn your right to the foot, and grab the top of your right foot (you can also put it on your left foot).

When the right hand is inhaling and exhaling, it is placed behind and turned back.

The spine should be straight.

Can not leave the ground before.

Hold for 30 seconds.
Change the other side.

Hold for 30 seconds.
Relax and breathe easily 3 times.
16.

Hold your knees in a steady breathing position and put your hands on your lap.

When inhaling, the expansion of abdominal dialysis, the tightening of the onset of diabetes during exhalation, and the tightening of the abdomen and back to be implanted.

Inhale with your nose and exhale with your mouth.

Do it 50 times quickly.

The last time you have to slowly call out.

Close your eyes, breathe easily, and touch your little belly.

17.

Rest and lie flat, with your hands on your side, and your heels closed for 10 minutes.

Feel the energy from the heel to the top of your head and feel the breath.