Hot Yoga Classic 10 moves

Standing take a deep breath

To maintain standing posture, legs straight, spine straight, heels and big toes, feet close together, fingers cross on the jaw, inspiratory time to breathe with the throat, elbows as far as possible open, back of the hand just touched the cheeks on both sides, with the greatest limit breathing, and then heads thrown back, elbows close together to maximize the breath. Such a cycle of 10 breathing.

Effect: Note Do not close your eyes and try to make the lungs feel full breath,France for the subsequent posture exercises to prepare.

A half-type / hand touch foot-type

The body remained upright, fingers cross * Hold, index finger straight merger, the arm close to the ear on both sides to maintain the body in the same side bend to the left to maintain 10-20 seconds, and then respectively to the right side of the upper body backward bending maintain the same period of time. When bending forward, the body under the stoop, so that closely aligns the upper body and legs, hands grip heel, I feel that can be difficult and knees bent to keep the same 10-20 seconds.

Effects: The move to strengthen waistline, buttocks, thighs and other parts of the exercise, as a warm-up start.

Clumsy style

Arm stretched forward, and shoulder width, palms down, knees bent, until the thigh parallel with the ground, upper body straight, maintain 10-20 seconds, and then the body gradually restored in situ. After doing a heel maximum lift exercises, movement and the same as above only in the squat, let knees close together to maintain 10-20 seconds.

Effect: This action for large calves, buttocks muscles as well as knee and ankle joints of the blood circulation helps a lot in lumbar disc herniation can often exercise this action.

Bird King Type

* Straight cross arm, left arm on the right arm, the elbow bent, so that the vertical arm, while the palm turned to palm consistency. Good balance the focus on control on the left leg, right leg from the front cross-stacked, so that the right foot back hooks on the left leg, slowly squat to maintain 10 seconds. For the other side,To do the same movement, maintaining the same time.

Effect: This action will focus on training legs and balance the ability to effectively prevent the calf muscle cramps.

The first touch-standing knee-type

Standing, legs close together, hand grasp the right foot soles of the feet, fingers cross *, the thumb holding down the big toe. Left knee straight and parallel with the ground so that his right leg, arm and upper body straight, maintaining 20 seconds, followed by the elbow bending, forward bending of the body to the legs * Long, for 10 seconds, changing the direction of do the same action.

Efficacy: Regular This action can reduce the thighs, buttocks, hips excess fat.

Standing bow-type

Bend the left knee when standing, with his left hand grasp the left feet, right arm extended forward, fingertip height of the brow position, while the back of the body left leg extended, left hand slipped along to the calf, feeling posterior legs fully stretched, the final legs into a "one" word with the ground vertically to maintain 10 seconds. Then do it again for direction. Beginners do not have to request full range of motionHowever, to ensure that the side stand legs should be straight.

Effect: This action so that adequate blood flow to organs and glands of the arm and buttocks muscles tighten, so that ligaments become more flexible.

Warrior third type

Standing, cross your fingers grip * phase, the index finger straight and close together, arms extended upward, attached to the ear. Lift the left leg back, the body to bend forward, so that his left leg, body, arms in the same straight line, for 10 seconds, and then do it again for direction.

Effect: This action in the exercise of balance, while pairs of buttocks, thighs, hip, can play a role in Fat Burn, while the heart and lungs is also good exercise.

The first touch-knee standing straddle-type

Hands, feet close together and stretch up, upper body under the stoop, head and touch the right leg or knee, hand touch the floor before his right foot. Even breathing for 10 seconds, then change direction to do it again. Legs must be straight, to keep straight arm attached to the ear.

Efficacy: Regular This action can reduce the thighs, buttocks, hips excess fat.

Standing sub-leg stretch style

Legs spread apart shoulder width of approximately twice the level of arms on both sides of the body open, leaned down, his hands holding both sides of the heel, respectively, head down to touch his forehead, the legs to keep stretching, to maintain 10 seconds.

Effect: This action can prevent sciatica, abdominal massage can be a good dirty organ.

Triangulation

Legs spread apart about shoulder width twice, left knee bent in parallel with the ground makes the thigh, while the upper body bent to the left hand fingers touch the big toe, palm flip forward. Note that the right leg straight, right arm upward to maintain its vertical with the ground, even to breathe for 10 seconds. Do it again for direction.

Effect: This action can enhance the strength of the hip and waist side, for eliminating excess fat, waist help.