Yoga triangle picture video course, yoga ball elementary course?
Yoga ball beginner's course?
Yoga ball movement arrangement is aimed at the abdomen, back, waist and other major parts, practice with slow, rhythmic breathing to stretch, squeeze and other movements, so that muscles get effective massage, relaxation, fat consumption effect, but also a way to improve concentration, reduce mental pressure, enhance the endurance of limbs and spine.
Being too static and monotonous may be how many beginners feel about yoga. In fact, adding a prop can make yoga dynamic and interesting. Yoga fitness ball can make yoga interesting and approachable because of its unique elasticity, support and massage effect, as well as the dynamic characteristics of round rolling. Here are a few simple yoga ball movements:
1. The foot ball lies flat and the heel is on the ball. Put your hands on both sides of your body, keep your legs, waist, hips and back in a straight line as far as possible, and keep your shoulders flat and close to the ground. After that, you can properly move the calf to the ball and continue to reduce the weight, but pay attention to protecting the waist.
2. Bend your knees and step on the ball to move slowly toward your hips. Reduce excess fat in the thighs and buttocks, and the more you stick to, the better the hip curve.
3. First of all, lie flat, hands flat on both sides of the body to support the body, legs hold the yoga ball.
4. Yoga ball support to achieve the effect similar to plate support. Adhere to the lines of the body will become very consistent, the same action to protect the waist.
5. Keep your legs straight and your heels on the ball. Lift the right leg, keep the legs and waist and buttocks fully extended, slowly move the legs to the face, stick to about 20s, and then swap the legs for action.
1. Being too static and monotonous may be how many beginners feel about yoga. In fact, adding a prop can make yoga dynamic and interesting. Yoga fitness ball can make yoga interesting and approachable because of its unique elasticity, support and massage effect, as well as the dynamic characteristics of round rolling.
2. One-leg sitting and standing stretching: bend your knees and open your toes, then place your left leg above the yoga ball to keep the sitting bone stable, the hip joint as stable as possible, your hands up from the side of the body when you inhale, put your hands together, exhale and sink your hands, fall back on your chest, keep your elbows parallel, push your palms together, relax your shoulders, look straight ahead, keep five breaths, and then exchange your other legs. This action can strengthen the pelvic floor muscles and legs, and increase the ligament strength at the back of the legs and the control of the buttocks.
3. Lower dog one-leg stretching: try to put the center of gravity on the feet, open the hands as wide as the shoulder, open the feet as wide as the hip, place the yoga ball under the body to carry strength, relax the shoulders, inhale and lift the right or left leg when the body maintains a positive triangle, and straighten back and straighten the feet to keep the body oblique and upward in a straight line, extending the head to the toes in the opposite direction. Tighten your gluteus maximus muscles, try to reduce the pressure on your arms and hands, relax your shoulders and head, don't look up, keep five to eight breaths, and exchange another leg.
4. Camel variant: open the legs and put the yoga ball behind the buttocks between the legs. Try to let the body lie back along the direction of the yoga ball. If you find it difficult, you can put your hands on your feet. If you feel there is no problem, let the body lean back on the yoga ball and let the yoga ball carry the weight of the body. At the same time, tighten the gluteus maximus, push the hip forward, and expand the back groin. Open the front side of your body, put your hands together and stretch away, keeping five to eight breaths. If the body allows, press the right arm with the left arm, wrap each other around each other and extend the fingertips into the distance. This action can tighten the gluteus muscles to protect the lumbar vertebrae and reduce excess fat in the arms.
How do I use yoga bricks?
1. Triangle stretching. If the softness of the waist is not enough, place the yoga brick on the back of the right foot, keep the legs apart, open the right foot 90 degrees outward, place the right arm down on the palm of the yoga brick, and keep the left arm up. Keep your arms in a straight line and keep your eyes on the upward side of the fingers.
2. Standing forward flexion and extension. If the flexion is not soft enough, put the yoga brick on the front of the body, then slowly fold the hip down, slowly press the abdomen against the thigh, and then stand on tiptoe
3. horseback riding variant. The yoga brick can also help stretch the legs, kneel and stand, slowly straighten the right leg forward, place the yoga brick on the outside of the left thigh, slowly hold the yoga brick with both hands, and slowly stretch the hips down.