Yoga Exercise Warm-up 12-style

Warm up a formula:

Standing on a mat, legs separated, their hands held before the flat, palm relative, suction, make a fist with both hands, both sides open, (arm-side flat) breath, relax reduction (to keep the arm to move with the breath together with the complete ). (Repeated five times).

Warm-up 2 Type:

Standing on a mat, feet separated shoulder width, breathing, learning right palm upward lift, right arm attached to the right ear, theBreath, to keep the hip does not move, upper body bent to the left, eyes looking forward and keep (the body not to lean forward and backwards, feeling the squeeze the left side of the waist, stretch the right side of the waist, left click the outer left leg side, the left hand do not force). Inhale, upper-li straight, arms stretched up, repeated three times, breath right hand to restore the position.放松. On the contrary position. Efficacy: flexible spine to reduce the side-waist fat, light and posture.

Warm-up 3-style:

Standing on a mat, legs separated, slightly more than shoulder width, suction, hands flat lateral move,Breath the right rotate the upper body to the maximum limit, QU left elbow, palm upward on the right shoulder, right elbow, palm outward Qu ride on the left waist, looking at the right side to maintain. (Straight knees the body should not lean forward, with each breath taking a step forward in the right upper side to reverse, feeling the tension waist hip width). Inspiratory arm into a straight line, turning the body square. Breath left, breath to relax your hands, back legs. On the contrary position. Efficacy: relax the back, waist and hip flexibility to correct bad posture.

Warm-up four types:

Standing on a mat, feet separated at shoulder width, toes forward in the same straight line, hands on his waist, four points before the inhale, spine straight, eyes front head showing, breath, push the hips forward backward curved spine, head of natural sagging and maintain (straight knees, maintaining natural breathing), breathing slowly Legislative straight upper body, breath, to the waist turning point for the upper body straight, under pressure, to maintain the hip in parallel with the ground, eyes and looked at the front to keep. (Knees straight, chin, stretching forward as far as possible,Posterior ligament of the legs feel very thrust). Inspiratory upper body slightly Li-straight, hands relaxed breath, back legs. On the contrary position. Effect: flexible waist, waist massage organs, help open up the back of the leg ligaments.

Five warm-up formula:

Standing on a mat, feet separated shoulder width of 1.5 times, his hands on his waist, four-point before the breath, to the waist turning point for the upper body straight, under pressure, back and parallel to the ground to waist axis, upper body circled clockwise, suction, right back, breath, right forward,(Keep knees straight, to the right side of waist upwards when erect, back hip forward launched repeated three or more,), in the opposite direction exercises, upper body back to the middle of the last lap, upper body straight legislation, relax pairs of pine legs recovery. On the contrary position. Effect: Flexible waist, reduce waist fat.

Warm-6 Type:

Standing on a mat, big feet separate suction arm Lateral Raise right foot turn 90 degrees to the right angle, left foot into a 30-degree angle, of breath, upper body rotation to the right side, left hand palm down on the right foot lateralEyes looking at his right hand fingers, right hand palm forward, to keep. (Keep knees straight, to balance the body, to reverse the upward side of waist as far as possible, back as far as possible perpendicular to the ground, feeling the tension side of waist and legs, facial skin and a slight fever), suction arm into a straight line, the body turned front, upper body straight legislation, on the contrary position. Effect: The practice balance system, strengthen the body flexibility, reduction of excess fat, waist-side on the facial skin benefit.

Warm-7 type:

Standing on a mat, breath, upper body forward,His hands palm upward on the knees, the back with the ground balance, breathing, lower my eyes, squatting, thighs and ground balance, looking at the front to keep. (Keep heel should not lift off the ground as far as the back straight), suction, knees and arms straight, eyes front of head showing, repeated more than five times, straight knees, straight upper body slowly legislation. Effect: flexible knees, enhance muscle strength.

Warm-8 Type:

Standing on a mat, hands on knees, on to the ankle joint axis, knees circled, (to keep his knees do not lift off the ground,Significantly circled), repeated five times. Effect: flexible ankle joints, knee, hip joints, strengthen leg muscles.

Warm-9 type:

Standing on a mat, his hands on the body, the one hand the other wrist, the focus on the right knee, the right knee lifted up, (to keep the thigh into a 30-degree angle with the ground straight spine, toes forced under pressure, maintain, leg muscles felt very tight), relaxation hip to ankle axis circled toes to maintain the natural breathing, (to keep the spine perpendicular to the ground,Eyes and looked at the front, fixed point, help balance), circled in the opposite direction, on the last lap, relax the right foot, to the ground. On the contrary position. Effect: flexible ankles and strong leg muscles, exercise balance system.

Warm-up 10 formula:

Standing on a mat, legs separated, feeling comfortable like, toe outward as much as possible to keep his toes in the same straight line, inhale, lower my eyes, squatting, thighs and ground balance, make a fist with both hands circled, in the opposite direction, (to keep the spine perpendicular to the ground, thighs and ground balance, elbow straight,Feel the tension leg), inhale, straighten knees, breath, relax your hands and feet back. Efficacy: exercise leg muscle strength, flexibility in the knee, hip joints, strengthen the cardiovascular system.

Warm-up 11 formula:

Standing on a mat, suction, double-arm Lateral Raise, Qu right knee, calf and ground balance, toes taut, (knees close together), breath, lower my eyes to keep squatting, (shown in front of head to keep the eyes, fixed point to help balance and keep the spine perpendicular to the ground, straighten the spine, end flat arm,Feeling arm, thigh tension), inhale, straighten right knee, breath, right foot back into the ground, relax your hands back side of the body. On the contrary position. Efficacy: exercise balance system, strengthen leg muscles.

Warm-up 12 formula:

Inspiratory hands palm up over your head, with his head clasped together, breath, palm down, back side of the body to restore.