Five Yoga Essentials for Spring Slimming
The popularity of yoga is not without reason: it can build slender muscles, improve body flexibility, and effectively relieve stress.
However, the variety of yoga classes is difficult to choose from.
Astanga yoga uses a faster pace to improve physical endurance, Ainja pays attention to improving physical posture, and Kundalini uses carols and breathing to find spiritual branches.
According to your requirements, see which of the following yoga classes is most relevant to you?
Hatha Yoga strengthens the echo of the mind and body. Hatha Yoga is suitable for the crowd: beginners who want to practice the basic movements of yoga.
Human benefits: Hatha Yoga is the most popular yoga routine.
It is pure and unpretentious. Its actions cover standing and sitting postures, and combine with breathing to strengthen the response between mind and body.
Self-study exercise: Tree pose.
Put your hands together on the tip, and keep your feet steady.
Slowly lift your right foot to one thigh or lift it all the way up the leg.
Retract your hands to the top of your head, keep your palms together, and try to align your right leg with your pelvis.
Hold the position for 5-15 seconds.
Purpose of exercise: legs and spans, balance.
Kundalini Yoga is for the crowd: people who want to relieve stress and awaken their inner energy.
Real benefits: Rosana Arroyo, director of the Universal Strength Yoga Therapy Center in New York, said: “The word Kundalini actually means energy.
This yoga uses breathing, posture, and carols to activate the mental system and certain body organs to achieve a state of intuition and achieve inner peace and peace.
“Kundalini yoga classes include sitting, breathing exercises, and singing carols, such as sat nam, which means” truth is my nature. ”
Self-study exercise: Sat kriya, which means meditation and tuna.
Sit on your knees with your arms straight up and your elbows close to your ears.
Cross your fingers and point your index finger up.
Inhale, push the navel toward the spine, and inhale.
Repeat for 3 minutes.
Purpose of exercise: shoulder, arm, spirit.
Berkram Yoga is for the crowd: Yoga practitioners who want to improve their flexibility in a particularly challenging way.
Actual benefit: Berkram’s study environment is indoors at 38 degrees room temperature.
Jonathan Burbank, director of the Berberklum Yoga Center in Boston, USA, said that warmer environments can warm up muscles and allow practitioners to easily perform movements.
This yoga includes 26 minutes of practice.
Each exercise takes 10-60 seconds and needs to be repeated multiple times in the same order.
Self-study exercise: string-moon posture.
Take a hot bath to warm up your muscles.
Then the front of both feet, the arms compress upwards, palms folded.
As the arms squeezed the ears, the body tried to squeeze upwards.
Gaze at a point in front and slowly bend to the right while squeezing the cross section to the left. Note that your body is always forward and forward, and keep your arms straight.
Hold this position for 1 minute, then repeat on the other side.
Purpose of exercise: stride, shoulder.
Ainga Yoga is suitable for people: people who are active and want to increase their flexibility (especially those who have been injured and are recovering).
Actual benefits: Leslie Peters, director of the BKS Ainga Yoga Institute in Los Angeles, said: “Ainga Yoga is characterized by correct and correct body posture, and outstanding detail.
“You need to use some tools, such as straps, boxes, and blankets.It can be achieved, and the action can be put into place while being precise.
Some postures sometimes need to be held for 1 minute, in order to coordinate and correct bones and muscles.
Self-study exercise: triangle pose.
The arms lean to the sides and the palms face down.
Step your feet apart and align your feet with your fingers.
Extend your right foot by 90 and turn your left foot to the right by 45.
Tilt your body gradually to the right and lower your right foot (or replace a square).
Purpose of exercise: hips, spans, legs.
Astanga Yoga is for the crowd: long-distance runners and cyclists, and others who want to improve balance and softness.
Real benefits: Astanga yoga is often called power yoga, which highlights endurance and strength.
“Astanga Yoga is a difficult training that improves concentration and self-control. It is very popular among athletes,” said Beryl Burch, director of the Hard and Soft Astanga Yoga Institute in New York.
“Self-study exercise: plate pose.
Start in a push-up position with your hands under your shoulders and aligned with your shoulders, with your elbows close to the sides of your body.
Keep a straight line from head to toe.
Raise your head and look ahead.
Hold this position for 20-39 seconds.
Purpose of exercise: arms, abdomen, shoulders, legs.