Body Yoga 9 hours

Section 1

Practice Rules: Each movement must be stretching as far as possible, and do deep breathing through the nose. After practice, please lie down on mats, stretching limbs, palms facing up, adjust to breathe evenly.

A precise, right leg, step forward one step, left foot turn 45? B, lifted his right leg, right knee and right toe in a line on the right thigh, and parallel to the ground.

2, maintaining an appropriate degree of tension and enhance the physical sense, arms stretch to shoulder level. Staring right hand fingers at the same time take a deep breath. To maintain this position for a while, then change to one leg, repeat several times.

Targeted areas: the buttocks, thighs, legs, arms and shoulders.

Special shape: Raise the chest and hip muscles, increase flexibility, an open back.

Section 2

Practice rules: 1, stretches his left foot a big step forward, and then left leg, under pressure, means the right foot forward, feet flat on the ground, his hands clasped together in the chest. Pressure buttocks, so that the left thigh and on the ground into a parallel line, pay attention to maintaining balance and posture to keep this a moment.

2, then, physical Wang Zuoce tilt, twist waist, face turn, so that the rear right arm leaning on the left knee on the outside,Left arm outside the Alice, clap hands to force the chest muscles to be tense. Persist in a moment, and then replaced with right leg, repeat the A, B moves to minimize sloshing.

Targeted areas: the buttocks, thighs, calves, chest, psoas.

Special shape: an effective increase of balance, so that even the size of leg muscles to tighten the buttocks.

Section 3

Practice rules: one, sit down,Two legs straight forward, bent legs, hands shore the body, palm forward, to pull the body into a straight line.

2, and strive to uplift the buttocks, and arms straight, feet pressed to the ground as much as possible. Enough to try to use the chest to the ceiling, feeling their legs and buttocks have been stretched very tight, and maintain this position and breathe deeply.

Targeted areas: the thigh, buttocks, legs, arms, waist.

Special shape: This action can effectively tighten the inner thigh muscles. As this action, theYou can imagine your body as with the elongated, straight as a stick.

Section 4

Exercise rules: one, sitting on the floor, legs straight. Bend right leg as far as possible to the buttocks tightened, so that his right foot near the left leg and ankle root, the body slightly side.

2, right hand around his right knee as much as possible behind his back and left hand grasping phase, when to use the power of the abdomen and waist, and deep breathing.

3, try to keep the body straight, do not bend. Insisted a moment later, for the other side.

For the site: The entire back, hamstrings, abdomen and waist.

Special shape: the arms turn behind him, and let the hands-phase pull, which is very good chest exercise. In this action, the special attention to the abdomen should be energetically and can not relax. .