The kinesiologists tell us: “Yoga is very effective in shaping posture, balancing the body, and burning calories.†Yoga can significantly improve physical strength, endurance, flexibility, and breathing. The following is the famous yoga teacher Suzanne Deason in the United States tailored for Chinese readers "yoga body shaping exercises." Â
Practice rules: Each exercise should try to stretch and take a deep breath through the nose. Please follow the instructions for the order of practice. After the exercise, please lie flat on the mat and stretch your limbs with your palms facing upwards and adjust your breathing evenly.
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Section 1 Â
Stand upright, take a big step forward with your right leg, turn your left foot outward 45 inches, make the right knee and right foot toes on a horizontal line, press the body down as far as possible, and make the right thigh parallel to the ground. Bend your body, place your right palm behind your right foot and hold it to the ground. When you try to stretch your left arm, still keep the right thigh parallel to the ground. Â
For the site: the entire back, leg muscles, hip muscles, abdomen and psoas muscle. Â
Special shaping: Stretch your arms as much as possible, not hunchback, so as to expand your chest. This action is also very effective in tightening the gluteal muscles.
chapter 2
Face down on the mat and support the body with his elbow. The width of the arms is wide and the width of the shoulders. The fingers point straight ahead. Tighten your body's muscles and lift your hips. Keep your body horizontal and your toes support the ground. You will feel stress. Try to tighten the muscles of the abdomen and legs, hold on for a while, and then rest on the floor for a short break. Repeat this action several times.
Target sites: arm, leg muscles, hip muscles, abdomen and psoas muscle. Chest, back and thighs.
Specially shaped: Takes in only the muscles of the abdomen and inner thighs, does not let the muscles of the arm form an unsightly fat push.
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Section 3
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Lying on the ground, face up, feet flat, feet wide open and hip width, bend the knee until the calf bone and the ground perpendicular. Tighten the hip muscles, lift the hips a few inches off the ground, and arch the body and ground. Arms cling to the ground, tightening the muscles of the buttocks and legs, lift the buttocks, hands clasped tightly under the body. Hold this position for a while, then relax, lie down on the floor, and continue to repeat this action. (If you want to make this action more challenging, try to lift one leg up and point to the ceiling! Â
Target sites: glutes, thighs, psoas, lower part of the back.
Special shaping: Once your body is arched, put your hands under your body as much as possible to lift your body and hips. This will also make your buttocks more tight.
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Section 4
Note: If you are a beginner who has never supported your body with shoulders or if there is a problem with the cervical spine, it is best not to try this at the beginning.
A : The start of action is the same as in section 3. Then put your hand behind your waist and make a support. Each time he bends his leg toward the chest. If you can't support the body with your shoulders, you can bend your knees, which will reduce the stress on your shoulders. Â Â
B : Stretch the legs straight up to the ceiling and close your legs. Imagine that you pass energy from your head to your toes. If this posture is too tired, bend your legs for a while and take a break (eg, Action A). (If you put a towel under the neck and shoulders, it will reduce the stretch of these areas and feel more comfortable. Â
For parts: shoulders, back, abdomen, buttocks, legs. Â
Specially shaped: Pay attention to the eyes and look closely, shrink the rot tightly, and try to keep the trunk and legs in a straight line, perpendicular to the ground.
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