Speaking of Yoga, should not be an unfamiliar topic. Its history goes back to five thousand years ago the ancient Indian culture, since yoga is considered to represent a kind of "harmony" through the breathing regulator, the body maintain a stable state. This emphasis on ease of yoga originated in the East of body movements, focused breathing, stretching to get people's limbs, relax at the same time, the mind can be calm. However, there is a Western way of yoga has long been popular abroad, and an irresistible tendency to come the major well-known health club in Shanghai. Its exercise intensity is much greater than the oriental yoga, some action should be relatively the world's best, it emphasizes the body's balance and the intensity of each action, reflects the beauty of yoga is another point of view, it is power yoga ( PowerYoga).
Power yoga is a combination of muscular strength, muscular endurance, flexibility and aerobic exercise and many other elements of yoga, which pay more attention to training by strengthening the muscles, to stimulate the body's energy, enhance the body's vitality and flexibility, makes from the inside and outside to create a different style. Some exercise its action is to arm, back, hip and other parts of the muscles, bones stretch, "activate" the spine, to improve the deformed spine to correct mild disc herniation, strengthening the major muscle groups. The main purpose of yoga is the energy balance and rehabilitation, rather than shaping, so, no matter how the body can exercise no pressure on the body, but to understand their own bodies, to stimulate the body vitality.
Inevitably there will be a person anxious, angry, tired feeling, but if often the case, long-term accumulation, it is not a good thing. The set of energy yoga stretching, breathing, meditation, etc. as a whole, one can make a person reach the realm of mind. If regular exercise can regulate endocrine, soothing the body nerves, improve sleep, reduce fatigue, people maintain a peaceful, calm, young and progressive attitude. Spend a little time to practice yoga every day, some time will find: The yoga exercises, physical health, and people become more calm, energetic, more flexible mind, insights strengthened, higher work efficiency.
Tips
1 clothing and place: exercise, wear soft, loose, not tight fitting underwear, preferably off shoes and socks, barefoot exercise. Training establishments ventilation, to spread the soft cushions to prevent injury, do not be too soft or mats are too thick, so as not standing firm.
2. Exercise preparation: fasting exercise is best, at least a few hours after the ingestion of food after exercise. Beginners hire an experienced coach to correct exercise movements, to avoid injury and maximize the energy efficiency of yoga.
3 exercises to request: the action to slow the completion of each action to a few seconds, with attention to breathing, so as to play a calm mood, enhance attention and the role of muscle strength. Nengliang Yoga Bijiao focus to enhance the body's strength, action strength is relatively large, we must pay attention to safety when training, but do not rush to do more than their tolerance of those actions, can be difficult to choose the lower the corresponding action, such as the Balance (lower), step by step, to achieve a certain level, and then practice the high level of action.
4 Pregnant women should not: pregnant women, appropriate yoga exercise will help enhance the fetal body, is conducive to painless childbirth, but the greater energy intensity of yoga, or do not do as well.
PowerYoga action Appreciation
1.Stand? IngStrength (standing strength)
Standing feet apart, slightly wider than shoulders, body turned to one side, close to the heel at the back of the hand, fingertips touching the ground, his arms stretched open into a vertical shape, eyes fixed on the top of the arm.
Note: Be sure to open the hip, two are on the front of the hip, body fully extended.
Function: standing position can be more moderate to stimulate spinal nerve plexus, neck and spine to enhance the activity, and can promote blood circulation, makes people feel energetic.
2.Balance (lower) (low balance)
Standing on one leg, other leg extended backward from the ground, one hand touching the ground, move the other hand, eyes fixed on the ground, do not over-looked.
Note: The leg extended backward, the height of not less than the horizontal position.
Function: the lower the difficulty level of the body to find a balance feeling.
3.Balance (high) (high balance)
Standing on one leg, other leg extended backward from the ground, not below the horizontal position, leaning forward to level, hands open laterally, not over-rise, the ground in front of your eyes.
Note: when standing on one leg to maintain the body's balance, hands flat on the height of a "one" shape.
Function: the effective exercise of human balance function.
4.HipOpen? Er (open arm)
Sitting on the ground, front legs bent, hind legs extended backward, two hips in the same plane, abdomen, chin up, his hands placed on both sides of hip, his eyes looking straight ahead.
Note: The hip must be in the same plane.
Function: knee and waist strength training to improve cold extremities.
5.Twist (lower) (lower turn)
Legs into a standing lunge, front knee does not exceed the toes, legs straight and knees, rotating the waist, and front legs in the same direction, the elbow together in prayer, one located on the front knee at the elbow, turned around, his eyes look at the top.
Note: Try to rotate the hips, shoulders in the rotation to start in the same plane; rear of the heel to the ground, completely stretch the leg muscles.
Function: Adjusts the overall function of the spine, the spine elastic.
6.Twist (high) (high-turn)
Sitting on the ground, one leg reach, a Tuiqu Xi elevation, as close to the body, the body slightly forward, one hand back, one hand around the knees, hands behind Huwo, eyes fixed on the front of the horizontal position.
Note: The chest and abdomen when the body forward, his hands tightened as much as possible.
Function: to improve hemorrhoids and sciatica.
7.Strength (lower) (low intensity)
Prone. Toes point, the clamping legs, knees straight off the ground, his hands placed on the chest side, elbows clamping body, head and body in the same plane, eyes fixed on the ground, and then the abdomen off the ground, after a few seconds to keep reduction.
Note: leave the ground, the whole body parallel to the ground.
: Enhanced leg and back muscles tension.
8.Strength (high) (high intensity)
Prone. One leg forward, the other leg bent, the knee placed in the elbow, both hands placed on the chest side, elbows clamping body, head and body in the same horizontal plane, eyes fixed on the ground, belly off the ground, keeping a few seconds later restored to Strength (lower), then relax the body into the prone form.
Note: one leg off the ground, the body's center of gravity to control the well.
Function: to strengthen the intensity of leg and back muscles while training arm strength.
Power yoga is a combination of muscular strength, muscular endurance, flexibility and aerobic exercise and many other elements of yoga, which pay more attention to training by strengthening the muscles, to stimulate the body's energy, enhance the body's vitality and flexibility, makes from the inside and outside to create a different style. Some exercise its action is to arm, back, hip and other parts of the muscles, bones stretch, "activate" the spine, to improve the deformed spine to correct mild disc herniation, strengthening the major muscle groups. The main purpose of yoga is the energy balance and rehabilitation, rather than shaping, so, no matter how the body can exercise no pressure on the body, but to understand their own bodies, to stimulate the body vitality.
Inevitably there will be a person anxious, angry, tired feeling, but if often the case, long-term accumulation, it is not a good thing. The set of energy yoga stretching, breathing, meditation, etc. as a whole, one can make a person reach the realm of mind. If regular exercise can regulate endocrine, soothing the body nerves, improve sleep, reduce fatigue, people maintain a peaceful, calm, young and progressive attitude. Spend a little time to practice yoga every day, some time will find: The yoga exercises, physical health, and people become more calm, energetic, more flexible mind, insights strengthened, higher work efficiency.
Tips
1 clothing and place: exercise, wear soft, loose, not tight fitting underwear, preferably off shoes and socks, barefoot exercise. Training establishments ventilation, to spread the soft cushions to prevent injury, do not be too soft or mats are too thick, so as not standing firm.
2. Exercise preparation: fasting exercise is best, at least a few hours after the ingestion of food after exercise. Beginners hire an experienced coach to correct exercise movements, to avoid injury and maximize the energy efficiency of yoga.
3 exercises to request: the action to slow the completion of each action to a few seconds, with attention to breathing, so as to play a calm mood, enhance attention and the role of muscle strength. Nengliang Yoga Bijiao focus to enhance the body's strength, action strength is relatively large, we must pay attention to safety when training, but do not rush to do more than their tolerance of those actions, can be difficult to choose the lower the corresponding action, such as the Balance (lower), step by step, to achieve a certain level, and then practice the high level of action.
4 Pregnant women should not: pregnant women, appropriate yoga exercise will help enhance the fetal body, is conducive to painless childbirth, but the greater energy intensity of yoga, or do not do as well.
PowerYoga action Appreciation
1.Stand? IngStrength (standing strength)
Standing feet apart, slightly wider than shoulders, body turned to one side, close to the heel at the back of the hand, fingertips touching the ground, his arms stretched open into a vertical shape, eyes fixed on the top of the arm.
Note: Be sure to open the hip, two are on the front of the hip, body fully extended.
Function: standing position can be more moderate to stimulate spinal nerve plexus, neck and spine to enhance the activity, and can promote blood circulation, makes people feel energetic.
2.Balance (lower) (low balance)
Standing on one leg, other leg extended backward from the ground, one hand touching the ground, move the other hand, eyes fixed on the ground, do not over-looked.
Note: The leg extended backward, the height of not less than the horizontal position.
Function: the lower the difficulty level of the body to find a balance feeling.
3.Balance (high) (high balance)
Standing on one leg, other leg extended backward from the ground, not below the horizontal position, leaning forward to level, hands open laterally, not over-rise, the ground in front of your eyes.
Note: when standing on one leg to maintain the body's balance, hands flat on the height of a "one" shape.
Function: the effective exercise of human balance function.
4.HipOpen? Er (open arm)
Sitting on the ground, front legs bent, hind legs extended backward, two hips in the same plane, abdomen, chin up, his hands placed on both sides of hip, his eyes looking straight ahead.
Note: The hip must be in the same plane.
Function: knee and waist strength training to improve cold extremities.
5.Twist (lower) (lower turn)
Legs into a standing lunge, front knee does not exceed the toes, legs straight and knees, rotating the waist, and front legs in the same direction, the elbow together in prayer, one located on the front knee at the elbow, turned around, his eyes look at the top.
Note: Try to rotate the hips, shoulders in the rotation to start in the same plane; rear of the heel to the ground, completely stretch the leg muscles.
Function: Adjusts the overall function of the spine, the spine elastic.
6.Twist (high) (high-turn)
Sitting on the ground, one leg reach, a Tuiqu Xi elevation, as close to the body, the body slightly forward, one hand back, one hand around the knees, hands behind Huwo, eyes fixed on the front of the horizontal position.
Note: The chest and abdomen when the body forward, his hands tightened as much as possible.
Function: to improve hemorrhoids and sciatica.
7.Strength (lower) (low intensity)
Prone. Toes point, the clamping legs, knees straight off the ground, his hands placed on the chest side, elbows clamping body, head and body in the same plane, eyes fixed on the ground, and then the abdomen off the ground, after a few seconds to keep reduction.
Note: leave the ground, the whole body parallel to the ground.
: Enhanced leg and back muscles tension.
8.Strength (high) (high intensity)
Prone. One leg forward, the other leg bent, the knee placed in the elbow, both hands placed on the chest side, elbows clamping body, head and body in the same horizontal plane, eyes fixed on the ground, belly off the ground, keeping a few seconds later restored to Strength (lower), then relax the body into the prone form.
Note: one leg off the ground, the body's center of gravity to control the well.
Function: to strengthen the intensity of leg and back muscles while training arm strength.
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