Various yoga posture variants, which yoga action can reduce belly?

1. Which yoga action can slim the belly?
2. To create a good figure, yoga "pigeon style", how to practice correctly?
3. What should I do with yoga poses and wild poses? What are the essentials of the pose?

Which yoga action can slim the belly?

If you want to lose weight, you need to exercise abdominal muscle strength and burn abdominal fat.

Many yoga asanas need to take in the core and also exercise the strength of the abdominal muscles. If specifically for the abdomen can be thin belly pose especially recommended two: boat and supine leg lift. It is also the two abdominal yoga exercises that I particularly like to use in class. The action is simple, and it is easy for beginners to find the starting point of the action.

1. Boat style, the following picture.

Practice method:

Sit on the mat with your feet straight and your hands on your hips

Lean back slightly as you inhale

Exhale and lift your legs with your toes hooked back; at the same time, hold your hands flat in front of you, palms facing each other.

Breathe normally for 30 seconds to 1 minute.

When you exhale again, bend your knees and feet to the ground, put your hands around your knees and rest for 2 deep inhalations.

Do three or five groups.

When doing this pose, be sure not to bow your back and extend the whole back.

While exercising the abdomen, the boat can also exercise the back, gluteus and leg muscles. Many movements can be seen as a variant of the boat, but also have the same effect of a thin belly.

Compared to the following 👇 diagram, pay attention to the abdominal and back force when you get up. Do not use inertia or shoulder and neck force to pull up.

Below the 👇 diagram, the same abdominal and back force.

2. lie on your back and raise your feet. Lower 👇 diagram

Lie on your back on the mat with your legs straight, your feet straight, and your hands on your sides.

Practice method:

Exhale, lift your feet off the ground at an angle of about 30 degrees, breathe naturally and hold for 30 seconds.

When you exhale again, lift your feet off the ground at an angle of about 60 degrees and breathe naturally for 30 seconds.

When you exhale again, lift your feet off the ground at an angle of about 80 degrees and breathe naturally for 30 seconds.

When the legs fall, they also stay at an angle of 60 degrees and 30 degrees, each for 30 seconds.

Continue after lying on your back for 30 seconds. Do three groups..

3. Supine twist.

Finally, stretch the abdomen with supine torsion to relax and adjust your breathing.

For the two movements, if you practice alone, you need to simply warm up before practice.

Pay attention to Fanyi and share health and beauty.

To create a good figure, yoga "pigeon style", how to practice correctly?

How to practice pigeon yoga

Methods / steps

1. Starting with the lower dog position, bend the right knee near the right wrist.

two。 Slowly lower your left leg, step on the ground with your left toe, and let your left foot go back a little more. Then the instep is pressed to the ground.

3. The right calf lands diagonally, the right heel is near the left hip, and the right knee is close to the right wrist.

4. To prevent the knee from twisting, hook the front leg and the sole of the foot.

5. For friends with tight hips, put them under the right hip with a blanket or pillow. Support the right hip, relax the pressure, and keep the hip straight forward.

6. Press your fingertips to the ground and lift the front of your body. Inhale, raise the chest and unfold the clavicle. The scapula is sunken and adducted. Keep the chest open and the spine extended.

For practitioners at all levels:

If you decide to fold down, place your forehead on 1 or 2 bricks, or on a cushion, and adjust the height according to yourself.

When relaxing in the asana, concentrate on exhaling to make it easier to sink.

Find your limit and don't worry. Be aware of the feelings of the body, step by step. With breathing, it can be more comfortably maintained and deepened.

Practice with awareness and don't worry about using blankets, pillows or bricks, which are ways to deepen your asana in a safe situation.

Pigeon style requires open hips. If the hips are not opened, you can put a cushion under the buttocks. Be careful to try the action in a safe state, and stop immediately if you feel uncomfortable. Don't force it.

How to do one-legged pigeon style?

1. Start with the lower dog. Usually learn how to change from a lower dog to a pigeon.

two。 Lift your right leg away from your body. Slide forward to the back of the right wrist. Put your right leg under your body, your right foot in front of your left knee and behind your left hand. The outside of the right calf should be placed on the mat. The more forward your right heel is, the deeper and stronger the posture will be. Keep your right foot bent to protect your knees. If you are a beginner in yoga, bend your front knees as much as possible to feel comfortable and not nervous. It is important to protect your knees in this pose to prevent irritation of the joints.

3. Slide your left leg behind you. Straighten it so that the front of the thigh is on the floor. Look back and make sure your left leg is straight behind you, not to one side. Make sure the back of your thighs rotates inward. Press all five toes of your hind foot on the mat.

4. Lower the outside of the right hip to the ground. Put your right heel in front of your left hip. Try to keep the pressure on both sides of the buttocks equal.

Put your hands on both sides of your legs. Inhale and use your fingertips up. Try to lengthen your spine. Lengthen the lower back and press the tailbone down and forward.

Exhale and place your upper body above your right leg. Keep your head down to make your buttocks comfortable, but it also allows them to stretch deeply. Focus on the weight of the buttocks and the length of the spine. If you are flexible, stretch your arms forward and fold your hands together. Put your head on your hands and your upper body on your right leg.

7 stay in this position and take 4-5 breaths. Inhale and exhale through your nose. Continue to keep the pressure on the two buttocks equal and stretch the spine forward and downward.

Get up and put your hands back on the floor. Inhale while carefully sliding the left knee forward. Exhale, lift your right leg, and return to the lower dog position. Lift your right leg, relax the tension in your right hip, and breathe 1-2 times.

9. If you are a more advanced yoga practitioner, you can modify your posture. More experienced yoga practitioners, or those with flexible hips, can deepen this pose into a backbend. Inhale and get up with the pigeon on the right. Bend your back (left) knee and return to your left arm. Grab the outside of your left ankle. Bend your left foot and try to keep the weight of the two buttocks equal. If it feels good, put your right arm back and grab the inside of your left ankle. Stay in position and take 4-5 breaths. Continue to turn your shoulders back and keep your chest up. Slowly release this change and put your hands on both sides of your right leg. Repeat the change on the other side.

What should I do with yoga poses and wild poses? What are the essentials of the pose?

Yoga wild style, Sanskrit nameCamatkarasana. It is a backbend pose that not only opens your chest, but also fills you with strength and confidence.

Detailed explanation of asana

• Start with the lower dog position and slowly transfer the weight to the outside of the right hand and right foot, just like practicing the side plate.
• Inhale, lift your hips, and as you exhale, move your left foot back, place your toes on the ground and bend your knees slightly.
• Roll up your upper back and raise your hips as you inhale until you enter the back bend and your right foot is firmly on the ground.
• Keep breathing evenly, tilt your head back and stretch your left arm back.
• Hold this position for about 5 to 10 breaths, then repeat the practice on the other side.

Asana anatomy

Like all back bends, your spine extends in the wild. On the upper limb: the shoulder is rotated upward and raised, and the shoulder is bent. When the current arm is rotated forward, the elbow is extended. The wrist of the weight-bearing arm is in a state of dorsiflexion.

In the lower extremities: the hip joint is extended and adducted. The knees of the weight-bearing legs stretch or bend slightly, depending on your ability to move. The knee of the other leg is bent. Both ankles are bent at the sole of the foot.

Which muscle exercises?

The main extensor of the spine, which can expand the spine to the maximum extent. The large and small psoas and abdominal muscles eccentrically contract to prevent overextension of the lumbar spine.

Let's take another look at the shoulder straps, arm and hand muscles:

• The serratus anterior muscle contracts and rotates concentric upward to lift the scapula.
• Deltoid and rotator cuff muscles stabilize and protect the shoulder joint.
• The biceps brachii and the anterior deltoid contract concentric curved shoulders.
• Triceps contract eccentric extension of elbow.
• The hamstring and gluteus maximus contract concentric to stretch the buttocks.

Common mistakes

1. There is too much weight on the hands.

One of the most common mistakes in wild style is that the weight comes to the hands and there is almost no weight on the legs. Instead, the weight should be distributed more evenly.

two。 Arm internal rotation

If you rotate the hand on the ground inward, the arm will also rotate inward. In addition, keeping a straight line of motion will greatly reduce the range of motion on the shoulders. Therefore, open your shoulders and rotate your load-bearing hands outward.

3. Press down the outer edge of the foot

Another common mistake is that practitioners often push the outer edge of the foot (that is, the side facing your buttocks) into the mat. As a result, the buttocks collapsed. If you push the inner edge of your foot into the cushion, your legs will be strong and strong, so you can raise your hips.

4. The back muscles are not involved.

One thing that is often overlooked in wild style is the involvement of your back muscles, which is very important for keeping your spine in position. To activate the back muscles, place the raised hands on the back of the head. Push your head back again, then put your hands above your head. You will feel the activation of your back.

How to integrate wild style into yoga practice?

This is a very powerful yoga pose, so it is usually practiced in a dynamic way, such as adding Vinyasa yoga, power yoga or Vipassana flow yoga sequences.

Since this is a very stringent pose, it is best to prepare the body for posture by strengthening back muscles (such as vertical spine, back extensor and posterior deltoid) and stretching the forearm. Practice the Sphinx, Cobra, locust and so on.

The side plate and its variants can also help to further prepare shoulder straps and sides to adapt to the wild style.

You can also exercise the trapezius, psoas and quadriceps by opening the hips in a canine way under one leg to release tension in the chest. Practicing standing hips (such as Warrior 2 or triangular poses) can also achieve the same goal.

Asana benefits

Stretch the entire predecessor in a wild way. Open the chest and shoulder areas to create space in the heart and lungs to enhance lung function. While expanding the chest, it can also strengthen the shoulders and upper back, and improve the flexibility of the spine. At the same time, you can also strengthen your arms and wrists.

It also opens the front of the leg and the hip flexor.Stimulate the body's vitality and promote blood circulation.