Madonna teach you on the 7th to experience yoga Chao Kuaigan

Madonna: Yoga for your arms are beautiful

Linda is obviously a novice in yoga and want to instantly achieve the degree of Madonna, of course Do not even try. Smart Linnda beginning to set ourselves a yoga "on the 7th Plan" to see their own in just a week time, the extent of what can be achieved!

Immediate yoga fitness classes and related materials on the market are numerous, sweeping one in a bookstore, there is Hatha Yoga, Oki-do yoga, as well as several factions Ananda yoga. Novice entry, it will inevitably feel dazzled. Friends suggested that such a complete outsider, like Linda, you can find the most simple way to entry. As for the high-temperature, inverted of course those who have additional difficulties, you can have some foundation in the future to try. Yoga beginners right coach choose not too harsh, since the original purpose is certainly feeling the first result a second.

In one word to describe the feelings of the first week of yoga: that standing unsteadily from leisurely to barely keep up with action, and then not to try so hard to complete the action. Because the entry well before the worst case, so the insistence of the first week of yoga, to Linda's confidence should be greater than frustration. The same for her non-sport professional athlete, I believe they can keep up with the rhythm that is a success!

On the first day: The respiratory regulating tension

Wear loose-fitting clothing for the first time go to the gym.When starting a new thing will inevitably tense, coach Linda's proposal is to adjust to breathing: to find a position you feel comfortable (lying sitting can be, but must let the body relax), gently close your eyes and start so take a deep breath, inhale, the abdominal contraction, when exhaled breath was taken to be a backbone of vertebrae feel. The process of respiration, and strive to feel very good mood, and put aside all distracting thoughts, imagined memory of the most beautiful picture of the duration of five minutes, opened his eyes, in front of a lot of the world is truly refreshing than before. Also followed a lot of self-confidence strengthened.

Compared to older participants, the extent of today's actions are in place, naturally a lot less, but the coach said, and to their limits, there is a degree, this degree of standards, is to see you still can not breathe normally, where it can blow off steam with the coach's situation, be able to bend to the best. 70 minutes down the course, Linda a little tired limbs You Diansuan. However, a more substantial tired, and aerobic exercise whole body sweating feeling, is not the same.

Effective breathing techniques - Abdominal breathing

We have to learn effective breathing patterns: abdominal breathing First of all, the body lying down, and put a hand on the belly and began breathing deeply, feeling the abdomen rise, and then exhale, feeling the abdomen on the decline. Slowly and deep breathing to allow air to the lungs the bottom of the Tao Tao.

The second day, to their spiritual bath

Say that yoga cleansing through three kinds of channels, one position,Yes we do a one position, one breath, breath is to exclude junk inside your respiratory tract, there is one is to exclude the spirit of garbage. So today, Linda is mainly used on the neck movement aroused brain activity. Wash your hands dry, think of a hand stroking his relatives, ideas readily moving, and then front to back comb the hair with your fingers, action, after adjustment of the body with yoga breathing to relax, let your shoulders relax, head to the left to the right of all rotate three times, and then thrown back before the Yang-per-bit as far as possible, repeated three times, finally, full of spit Zhuoqi chest. Yoga where there are many like this kind of action is not difficult in place,But to keep refreshing the state, but it is very useful. Linda finished the first feeling, as is to give the brain a bath.

On the third day, first attempt weight-loss training

The Office of the woman sitting a long time, certainly for his stomach, legs troubled by stubborn curves. Yoga to lose weight is less efficient than aerobic exercise immediately obvious, but long-term sustained practicing yoga, body curves can be modified even lines. Exercise period of time, you will find that waist position, wearing clothes become markedly relaxed posture and more symmetrical.One from Malaysia's girlfriend, Linda proudly to see her high school photos. At that time her weight 40 pounds more than now, and later she was studying in the UK during the yoga practice, so many years indeed impressive. She told Linda to do every day slimming actions: a calm mind, the first, shoulders thrust back the muscles on both sides of the spine, and then his legs slightly sub-standing, two-handed grip back pay * phase from the upper body into the back straight to the as far as possible before bending to maintain 15 seconds of time, twice a day, two days four times. First attempt in this action, although no Shenqingruyan sense, it can feel very stretch the limbs.Can insist that the person down will certainly be able to benefit greatly.

The fourth day, eating with exercise

From a variety of books on yoga point of view, yoga is a way of life, it is not just a sport only. Yoga diet is the lifestyle a major component. The recommendations of coaches and friends are the best to eat a little light in order to clean green food is best. Linda today's breakfast, milk cereal, whole wheat bread and fruit. Noon, do not eat red meat,Is replaced by a few small fish together with vegetables and whole fruit salad. Many yoga enthusiasts have recommended to drink a little soup before supper is good for the digestive system. Nuts such as walnuts, dried fruit, almonds able to provide body heat. A day of yoga at the normal diet plus exercise, let Linda think the whole person from the inside to the outside are clean.

Fifth day, followed by insomnia say good-bye

A day in the office dealing with piles of things, the pressure of a big, people will easily be anxious. In recent months, sleep quality a lot worse than before.Not easy to sleep at night, wake up frequently at night. Processed the last week, a bunch of trivial day's work before going to bed, Linda in the air circulation in the large bedroom, a point of incense, sitting in large bed and began to practice a few so nervous and stable position. Exercise Ends action of several easy to sleep, she lay down to sleep with the right side of the body. A feeling of clean hearts, fall asleep is also especially sweet.

The sixth day, outdoor yoga, back to nature

Yoga is a time for fasting the day any better than practice,The best time to get out of bed in the morning after. This Saturday, Linda no longer be up late, got up early date. Shangwancesuo, brush your teeth, wash your face, she put a cushion on the balcony. Over the weekend, fresh air and sun, she slowly review each action a few days ago. Although there is no large classroom atmosphere, but the tranquil environment makes it easier to concentrate. The main contents of the morning exercises is to enable neural active position.

Seventh day, from local to systemic

Yoga emphasize that wholehearted,The morning to practice for the abdomen and legs, the feeling of the body other relatively rigid joints. Therefore, the body should have combed the afternoon again.

Linda at night before bed, the mirror to see themselves a lot of it really feels refreshed. A week is not long, yoga for the benefits of their skin and body is not obvious, but to enhance self-confidence is obvious. Linda thought, as long as the patient insisted that in time, I believe that yoga will make her from the inside out, there was a surprise change, I believe that to catch up with Madonna, nor is it can not be and the difficult Oh!

Tips:

1. Ranges to: Many people think that to find a quiet, airy cabin, or a quiet office can be. But for novice, my suggestion is the best to find a professional yoga classes, in groups receiving the middle of interactive learning, is always better than a book, a CD-ROM is more useful.

2. Exercise Time: The best to avoid eating before and after the period of time, dusk or night, early morning can be free to choose. When women do not practice during menstruation,Especially the first three days of the time not to exercise.

3. Dress: loose clothes on the line.

From the Editor: You will be surprised to discover how yoga is an incredible movement - take a deep breath, combined with fluid movements and stretching postures, which will help your heart and lungs, your muscles stronger, and the make you feel clear and alert mind.