Pilates favorite with women, men may also wish to learn

Mi Fei day my coach told me at the gym, now has her a Pilates class, asked if I wanted to
see.
"What? Pilates?" Heard the new term, I can not help but confused and asked, "What is that?"

See me in the media is so behind the times when reporters, could not immediately resonate
with her proposal, I see a trace of clouds drifting from her face. But soon she is very
professional smile told me that Pilates is a popular fitness methods currently on the waist
and spine of the exercise is very effective, especially for someone like me to sit the old
desk, computer desk people . 
My cervical spine, lumbar pain do often brought me, and I growing number of fat on the waist
more and more of my "image", I am willing to try new stuff, called Pilates. But I really was
the first time I heard the words, so it has been read was not smooth, do not know what the
composition of the words --- Pula map? Cartoon in which a dog is like the name; Plato? The
ancient Greek philosopher and even posted a share.


Time to class, I came to the music floating Rouman gymnastics room, see a short and light-
colored, tight-fitting Fitness dressed in clothes of Mi Fei, seems to fit body than usual
buried wearing the clothes of her personal trainer pretty much. But see the house with her
Pilates training students are girls, a "male Yeer Men" are among them so I have some
hesitation. Mi Fei saw me, gently waiting for the call, I will into being a soft music.


Pilates is a series of major exercises on the ground, so every one of us guarding a bare
mattress, or lying on it or lie, or stand or sit, doing a bundle of seemingly non-violent
action, but also very tiring exercise. Mi Fei looked comfortable to bend your body to go
off, and how I can not bring action to do bit, and my heart really hate myself a little bit:
how even his own body can not control? Real waste! For example there is a parade is back
lying down slowly lift your legs, to a certain point of pause, then slowly down. But I
always do it quickly lifted, put down, because of leg soreness and abdominal muscles can not
pause in the air more than a moment.

Mi Fei told me that initially started in a medical Pilates exercises, some patients, such as
physical recovery for the injured spine to do, because they can not expand the beginning of
action, only through a more soothing exercise to strengthen muscles to protect the bones
hurt. Later this point I also belong to the State Sports General Administration of Sports,
where the hospital Cuida Fu confirmed, she said that this exercise is that they are patient
functional training methods, exercises to strengthen their back muscles, but they do not
call it the "Pilates." But she reminded the exercisers, if the disease reaches a certain
level of training of patients to Pilates through their own healing, we must first check to
the hospital to see if appropriate. 
Been practicing for half a year Duopulati Mi Fei, and now teaches at the club every
Wednesday night, Pilates. She said that the original power of their own good, but the
ability of muscle control and balance somewhat less. After practicing Pilates, these
deficiencies has been noticeably improved, and each had finished, there will be a short limp
feeling, unlike the more intense training equipment and other items will have longer sore
muscles. In addition, she said, practicing Pilates on the waist and leg muscles with a good
plastic effect, people seem more slender, and not trained to massive muscle, so popular with
female friends welcome --- no wonder all over the house is a girl, so I felt like
"Waterlilies" the hero in general.

If after the male partner, I would like to practice Pilates; If not, I am sorry that the
girl in the bubble of the heap.

Related Evaluation: 
★ Pilates blend of Eastern and Western movement of different concepts that Westerners focus
on the body --- the muscles, functional training and breathe oriental note, ideas, training,
emphasizing the practitioners to mental and physical unity, the main focus on kinesthetic
on.
★ lack of exercise of office workers sit in their offices all year round so that the
muscles lose strength, not hold the body, so easy to back pain, the passage of time-piece-
type lines are out of shape. Pilates helps to re-stretch tight muscles, like doing deep
massage, and muscle endurance exercises, so that physical pressure and then spread evenly.
★ Pilates exercise for any age, even if pregnant women can also be followed by teacher
training, to strengthen the spine of the load bearing capacity. It has become a Hollywood
one recent popular fitness methods. 
★ After practicing Pilates comfortable than running. Because muscle contraction during
running, resulting in the accumulation of creatine would, causing pain sense; but Pilates
can help stretch muscles, accelerate the metabolism of creatine, natural feeling pain soon
disappeared.
★ lot of people every day, "sitting on" computer, waist to form a "life preserver" is
growing. Pilates training is the abdomen, side of the waist, back and buttocks muscles, both
relieved "life preserver", but also reduce psychological pressure, the most suitable for the
office workers.

Flexible body sculpting Pilates, hardness with softness

Pilates? Greek dessert is not it? 're Wrong! This "Pilates" (Pilates) is not to eat, but can
help you have a flat stomach, strong muscles, coordination and flexibility of the body of a
new movement. 
The beauty of it is not subject to site constraints, take the block mats, and even the floor
will be able to practice. Yoga than the somewhat similar, both integrated into the Western
"just" - emphasis on the training of muscles and functions, but also into the oriental
"soft" - stressed the unity of body and mind during practice. 
  
※ abdominal exercise 
★ lying on the mat, arms held out his head, arms clamped ears, knees bent, feet to the
suction. (Note: your mouth, nose breathing)
★ breath with your mouth, sit up slowly in a controlled manner, tightening the abdomen,
feet do not off the ground.
★ back straight, shoulders down, inhale. (Exhale, return to the original state of the body,
action should be slow and controlled) 
  
※ hip movement
★ breath, shoulders relaxed, the next side of the leg straight, toe stomp, raised his leg
and hip on the same high and move forward once kicked a vibration. 
★ suction, after the show on the side of the leg, tighten the buttocks, knees straight

※   back movement
★ stomach, upper body and lower limbs at the same time raise, alternating leg kick and arm,
like fetching water swimming posture.
★ fingertips forward, consistent with the direction of toe, hip, up top, keep the body
upright.
★ breathing, kicking up one leg, keeping hips do not fall. Breath, and slowly return to
ready position. 
  
※   waist movement
★ ready to move, on the side of the arch legs, feet on the lower side of the front legs,
arms on his knees.
★ straight arm support, keep the body into a straight line, the arm extended 45 degrees on
the ramp, exhale.

Pilates in the bridge and the foot wrap-around

Bridge

Lying on the ground on his back, knees bent, feet flat on the floor, shoulder width apart.
Arms naturally at your sides, palms down. Take a deep breath in your stomach shrink when you
exhale, then slowly bend your hips, lift your hips, use your hips and lower back (and not
your arms) Hold your body . The upper part of your shoulder to prop your upper body (and not
your neck), just use your hands to maintain balance. Hold for 10 to 15 seconds, relax, and
then repeat again. Note: If you have neck pain problem, do not do this stuff.  

Recommended: hardness with softness, teach you to practice Pilates Pilates pilates blend of
East and West, made the concept of motion. Westerners have always focused on the ability of
the body muscle training, such as waist, abdomen, back, chest, etc.; and Asians to focus on
breathing and focus on training the mind, that is, meditation, yoga and tai chi is a good
example. Pilates pilates soft oriental Western fortitude combined length of the two, it
moves slowly and clearly, and are necessary for each position and breathing coordination. It
can be practiced at home, without space constraints. So, to find a free, peaceful place in
the lavish blankets, in accordance with the position described in this article, restore
peace and health of the body now!

Foot wrap-around 


Lying on the ground on his back, arms naturally at your sides, knees bent, feet flat on the
ground. Put your right leg straight towards the ceiling, feet tight. Breath, and then shrink
your belly.

Counterclockwise slowly rotate your right leg, keep your hips still. Turn out your legs when
you inhale, turn inward when the breath. Counter-clockwise for 6 times, then clockwise 6
times.
Repeat.

Pilates-style thin abdomen

Pilates exercise is static, pay attention to breathing coordination, can exercise while
listening to the gentle side of music to enter the meditation state, and its function is
also very effective abdomen -

Pilates abdomen basic basic movements>>> 

Lying on the mat, arms placed on the side of the body, a leg lift the other leg straight or
curved place on the ground, tighten the abdomen, lower back close to the ground, circled on
the legs when inhaling, exhale back to the starting point stopped, one way to do 4 to 6
times, then change the direction of circling counter 4 to 6 times.
 

※ Note: Do not rate too much circling the legs, keeping hips stable, hip fixed.
  
Lift upper body, shoulders off the ground, left leg straight, right leg bent, right leg,
hold hands outside of the ankle, medial hand tuck, respiratory exchange of leg 1, repeat the
action, right and left sides of the exchange of 8 10. 

※ Note: Do not relax the upper body, upper back off the ground.

Lift upper body, chest, knees received, the regiment tight body, hands and knees, breathing
extension of the body, breath back to the initial state. Can be repeated 6 to 10 times.

※ Note: The upper body to remain intact, shoulders off the ground, open the body, arms
front to back, and recovered from the next to receive a tuck.

 
The position of the hands and feet immobile, legs bent, left leg front, right leg, the
inspiratory arm support, the body then the body into a straight line, exhale slowly down,
then switch legs practice.


※ Note: The action should be slow and controlled, have difficulty in completion, use the
elbow support on the floor.


Abdomen slender waist with diet: 
Abdomen slender waist of the best drink milk - only two days of each diet. The third four
days to resume normal diet, and then began two days. Usually within the first cycle to see
significant effects of lean belly. If repeated two or three cycles, the effect is more
stable.

Kept thin to thin waist waist yoga

Every woman dreams of a 24-inch waist Ying Ying, but the stubborn fat on the waist, not every woman can be overcome. Yoga thin waist weight loss exercises to help you take the
bucket back, the achievements of your waist dream. 
1, the arch
① prone, belly forward, the thigh surface close to the floor, legs bent, heels close to
buttocks, arms straight and placed in the back, his hands holding the ankles.  
② arms force, lift legs off the ground, try to pull the ankle, the thigh surface completely
off the ground. 
2, Bridge
① supine, placed on their sides, arms straight, right leg bent, soles of the feet touch the
ground, left leg straight and point to the left direction.
② hands grabbed the waist, lift the legs off the ground, pointing to the top of the left
leg straight, bend the right leg placed in the natural air.
③ lower legs and feet bent, the knees bent 90 degrees, while raising the waist with both
hands, try to raise the buttocks. 
3, love of yoga   Cobra
① stomach, abdomen and legs completely touch the ground, arms bent, hold the palm on both
sides of the chest, forehead on the floor. 
② hand off the ground with both hands, lift the chest and head away from the floor,
shoulders back by as much as possible. 
③ hands hands palm down, shore up the body, head to lean back. 
④ arms straight, hold up the shoulder to lean back, the maximum head thrown back, the
Department of Student Groups to open the shoulders.
4, supine
Supine, arms straight, resting on the floor and away from the body. Legs straight and apart
on the floor, relax your body, breathing deeply. 
5, off-type 
① squatting, put your hips as far as possible, Hing Wah Street West from the heel to heel
to touch the buttocks, body bent, thigh, abdomen close to the face, arms and support under
the body.
② slowly straighten your arms, hold up the body, toes off the ground, keep the body
balanced. 
6, prone balanced 
① prone, stomach touch the ground, legs straight close to the floor, the foot Bengzhi,
forehead resting on the floor, chest slightly lifted off the floor. 
② slowly lift your feet off the ground, so that the legs and the floor was 20 to 30 degree
angle can be. 
③ continue to raise the chest off the ground, arms straight and lift off the floor, and
higher than the hips. 
7, fish-style
① supine, legs straight, arms placed under the body, boosting both hands at hips.  
② arms bent shoulders propped up off the ground, his head touching the floor, chest lifted
up as much as possible. 
8, plow 
Supine, back ground, legs straight, arms straight and placed the body on both sides, legs
straight and lift off the floor, until his legs over the head, toes touch the ground, and
placed in front of the head.

Simple shape slim stovepipe legs yoga

1, sit cross-legged style
Legs and sit cross-legged, arms naturally straight, hands placed on his knees, back straight, softened shoulders, eyes syncline below.


2, Warrior
Stance, left foot to the left a significant step forward, knees bent 90 degrees, place the right leg straight, toes pointing front of the body, the body bent to the left, to the left arm straight, hand fingers touch the ground, the right arm straight ear, so that the maximum stretch.
3, high-end edition flat

Prone on the floor, keep the body straight, hands placed under the abdomen, upper arm close to the body, forearm straight shore up the body from the ground, this action is difficult, try not recommended for beginners.
4, Bridge variant


Supine, back ground, legs bent, feet fully touch the ground, arms straight, hands holding the ankles, lift the buttocks off the ground, face up to the thigh to be parallel to the floor.


5, legs flip
Supine, back ground, his arms placed on their sides, straight, feet together, lift legs off the ground, and turn the head to toe placed above the floor, raise the buttocks.


6, under the dog-type


Stance, feet together, legs straight, bend down, close to the floor straight up to the forearm, buttocks lifted up as far as possible, lowered head, straight back.
7, running-type variant


Left leg straight, toe point, the right leg lifted off the floor, legs parallel to the floor, the foot Bengzhi, shoulders, arms straight and placed below the shore the body, hips slightly upward, pushing the body forward.
8, child-style
Kneeling position, feet together, buttocks sitting on the heel, the body bent down, arms straight toward the front of the forehead resting on the floor surface of the abdomen close to the thigh.

9, under the dog-type variant

On the basis of the next dog-style, raised his head from the ground, hold his arms straight in front of the shoulder, left leg straight forward, the right leg lifted off the floor and pointing straight, try to stretch the body.

Breast Yoga - big up your chest

Yoga is not only outside of the body movement, it can effectively exercise locally, so you should lean the lean, the big big. Today Xiaobian breast teach you a few simple yoga to help women flat chest solve the "peace" in trouble, so that your chest more firm and more elastic.
1-style: circle outside the love of yoga http://www.ayujia.com/
Smart Tips:
To do this action, the circular motion should be greater range of motion, action, the greater the scope for more movement to help Breast, can help thin arm.
Step 1: open the handle 90 degrees flexion, elbow raised to balance the chest, palm outward.

Step 2: the elbow circle back, repeat 10 times.
2-style: elbow to mention chest


Smart Tips:

This set of actions to help enhance the chest, so that lines the chest more firm. Note that, after pulling the handle when the shoulder position should be met as far as possible, so that would be more effective.

Step 1: right elbow bent, placed behind the ear, left hand placed on the shoulders buckling. Inhale, raise the right elbow as far as possible to the maximum, to maintain action for 10 seconds.
Step 2: Bend the left elbow put in their ears, buckling his right hand placed on the shoulders. Breathing, the same as the left elbow improved Repeat 10 times on each side.
Type 3: Qu  hand chest
Smart Tips: Note that the waist should be straight, to straighten the chest, feet shoulder width to open. Each stretch should be a pause while, so the effect will be more pronounced.
Step 1: raised his hands, buckling his hands, palms placed on the back of the head, the first inhale, elbow and ear balance.

Step 2: breath, the upper body to the left, try to go to the limit, then slowly back into place.

Step 3: Take a breath and slowly exhale, and then the upper body to the right, repeat 5 times on each side.
4 style: enhancing  folded
Smart Tips:
This set of actions to improve the chest outside the expansion, so that lines both sides of the chest is more compact. Note that the body should be straight as far as possible, not to hump.
Step 1: breathing, standing erect, hands at 90 degrees flexion, elbow and hand as the two closely aligns fully to the force.


Step 2: Slowly exhale, his hands raised to the highest start up and maintain action for about 10 seconds, repeated 10 times.

5 type: left and right palms together


Smart Tips: This group will make breasts firmer action, minus the arm can also pray meat. Note that when the palm inward squeezing force, rotating around the elbow and the chest has to maintain a balance.

Step 1: Stand straight, hands folded palms, elbows raised to the chest, the first inhale.
Step 2: Slowly exhale, upper body to remain intact, palm inward squeezing hard with both hands as far as possible to the left, a short stay for about 10 seconds, return to the original position.


Step 3: re-inhale, then exhale, his hands to the right as far as possible, also stay for about 10 seconds. Left and right as 1, Repeat 10 times.
6 Type: Breast love yoga stretching http://www.ayujia.com/
Smart Tips:
This group action can make the chest more firm, and pay attention to hands should be straight, not bent.
Step 1: stand tall, his fists, elbows raised to the chest, and chest at a 90 degree angle, suction.
Step 2: Slowly exhale, push your hands forward as far as possible in order to force the chest, repeat the action about 10 times.

7-style: elbow folded
Smart Tips:

This set of actions can improve the outward expansion of the chest, so the chest firm and more solid.
Step 1: open hands, elbows bent 90 degrees, the first inhale.

Step 2: Slowly exhale, two elbows and hands to the elbow by pushing to completely fit, stay for about 10 seconds, relax and repeat 10 times.


8-style: arms folded

Smart Tips:


This group action can be raised up to the chest, can prevent breast sagging. Note, do the movements with both hands must be placed in the chest position, too high or too low will affect the results.
Step 1: First inspiration, put his hands elbow flexion, placed in front of overlap.
Step 2: Slowly exhale, put his hands around the elbow extended as much as possible to maintain the action for about 10 seconds, repeated 10 times.
9 type: palm circle
Smart Tips: this group bigger and better range of motion, using his hands outside the circle as far as possible, the location can feel the muscles of the upper and lower chest, chest received very satisfactory results.
Step 1: hands stretched straight ahead, arms do not buckling.

Step 2: the shoulder to the center, palm forward before drawing a big circle.
Step 3: then to draw a big circle and then, repeat the action 10 times before.

Local Weight Loss Yoga

Arm exercise
1, the hand movements
Natural sitting, back straight as far as possible, to close the lower jaw, his arms before the flat, fingers apart to make a fist when inhaling. Do 10 times. Try to relax neck and shoulder, with attention to breathing and movement.
2, the movement of the elbow

Natural sitting, arms held flat, hands and fist, fist up, as closely aligns the elbow, forearm to the chest during breath back, do 10 times. Elbow should remain close together.
3, arm extension

Sit cross-legged, his hands crossed over his head, fingers intertwined. Inhale, arms extended upward, for 15 seconds. Neck and shoulder muscles to relax, keep arms straight.


4, bovine  Surface Type
Sitting, knees overlap, with both feet placed on the buttocks, the hands interlocked behind the eye level view. Avoid riding waist, knees sink.
Waist motion


5, half spinal twist yoga http://www.ayujia.com/ love
Seated, left foot put on the outside of the right hip, knee down, put his right foot outside the left knee, reversing itself, the visual front, anti-side of the same. Center for flat, keeping the spine straight, shoulders started.

6, cat stretch style

Prone, hands and feet shoulder width, waist inspiratory sink hips head up, exhale back up, buttocks and neck back. Arm has been stretched, with attention to breathing.


7, one leg back extension

Seated, left As the right thigh

8, Triangle


Standing, feet shoulder width apart, hands flat on the side, then bend over, seeing the top of your fingertips. The same anti-side. Knee straight while maintaining the focus on the mention.
9, Warrior

Standing, feet shoulder width apart, hands flat on the side, right leg bent down, thighs parallel to the ground, seeing the right hand fingertips. Left lateral forced under pressure, upper body straight.

10, standing flexion


Feet apart, the waist, try to shake hands, feet, ankles, toes to look over his head. Neck elongated legs straight.


11, under the Dog
        Landing legs, legs straight and close together, heels as the next step, elongated arm attached to fingers open palms. Neck muscles must be relaxed.
12-feet-type

Standing feet apart, toes pointing straight ahead, upper body flexion, put his hands on the feet in parallel lines on the extension line. Put in the soles of the feet between the center of gravity, so that by stretching the neck.

Mad thin thighs weight loss yoga fat reduction

Stovepipe skinny belly yoga
step1: supine on a mat or thick towel, two-hand elbow, clinging to his knees, affixed to the chest to the knees as far as possible, breathe, relax.
step2: slow breathing, and looked up to the head and chest at the same time to move closer to the knee, hold the position for 5 seconds or so. Then slowly inhale while, while back to the original position.
Constipation yoga
Can effectively alleviate the problem of constipation.
step1: lying on the mat or thick towel lying on the left leg bent, and make it as close to the chest at his hands clinging to the left knee.
step2: while slowly breathing, while raised his head, so that the head and chest at the same time to move closer to the knee, hold the position for 5 seconds or so. Then inhale and return to its original location.
The other legs and repeat this action ... ...
Yoga thin waist (1)
step1: lying on the mat or thick towel lying on the left leg bent, and make it as close to the chest at his hands clinging to the left knee. Not Bengzhi right leg, then the state of nature.
step2: inhale slowly, so that the right side of his left leg backward, and press and hold the left knee with his right hand, then face the left and to maintain this position for 15 seconds. Slowly exhale and return to its original location. The other legs and repeat this action

Yoga thin waist (2)
step1: lying lying on the mat or thick towel, hands naturally at your sides, left leg bent, foot pressure, the pressure in the left leg and thigh, right leg on the thigh and right leg across the left side from the left leg, so that the right the right foot in the left leg.

step2: while slowly breathing, to the left side of your hips, legs backward to the left, then face torsional right, hold the position for 15 seconds. Slowly exhale, return to the original position, the other legs and repeat this action.

To liver health Yoga thin waist

Emma Liu Xiuwei Senior Yoga club coach told us that some great yoga can have health slender liver effect. Liu Xiuwei teacher practice today followed two yoga, exercise, a lot of maintenance, one year are healthy oh!
Exercise One

1, posture, right leg bent, right heel near the left hip, left leg erect, his left foot across the right leg, placed beside the right knee.

2, suction, right across from the left lateral knee, pulled out from the back of his left hand, at this time, back the feeling of being stretched.


3, the side of the breath, the side facing the left, turn left to the upper body, keep breathing 5-10 times.

4, suction reduction, for the other side to do.

Action Tips: back to maintain integrity is the key. In action 1, the right knee in the body's center line, so that the waist feel a pulling force shall prevail. If you can not pull with your hands does not matter, as long as the physical limits can be. Upper body torsion to increase the pressure on the waist deep abdominal muscles to burn fat, to the effect of thin waist.
Exercise II

1, the kneeling position, right leg straight to the right side, breathing, hands held flat.

2, breath, upper right roll, the right hand can help in the calf or ankle position, feel the left side of the waist by stretching the body to remain in the same plane, arms do not bend.
3, for 5 deep breaths, the inspiratory reduction, for the other side to do.

These two actions can enhance the function of liver metabolism, exercise a very effective hangover for it

Stovepipe leg yoga let you have a perfect curve

Characteristic effects: swollen fat radish legs, in order to slim down is very difficult.
Its half-toe style is uniform and effective action, not only the modification of the lower leg curve, lower body to stimulate blood circulation, but also can prevent calf cramps, flatulence can improve leg and lower incidence of leg vein thrombosis.

1, the legs open and hip width, shoulders relaxed open, hands naturally at your sides vertical.

2, feet heel relative, toes lifted, knees open to sides as far as possible, breathing body stand straight, hands index finger and thumb or another. Natural breathing 3 - 5 seconds.

3, inhale, lift the left hand, put in the chest, exhale, relax, breathe again, raised his right hand placed on his head, feeling a strong force toe feeling. This set of exercises to exercise our toe and ankle flexibility. Coaching Tip: The relative heels and squat action, so that the full force calf, so to repeat the exercise until the calf has to be effective sour feeling bitterly Oh!


Warrior


Features Benefits: Warrior as a hamstring stretch obtained, it can be slender leg line, and prevent sciatica.
1, right knee, left knee and kneeling down, the body stand straight. Chest with both hands together in prayer. Straight ahead, to maintain the natural breathing.


2, inhale, lift the left knee, and straight. Hands together in prayer to move soon. Breath, the thigh parallel to the ground as possible.
3, both hands, the inside of his right hand on the right foot, inhale, open the left hand up, perpendicular to the ground, looking at the left hand fingers, keep a few seconds. Coaching Tip: Beginners do not have to force yourself, as long as you can stretch the hamstring felt. Exercise 5 times a day, stay for about 5 seconds, perfect every time, pay attention to do the movements 2 and 3 after the action, landing knees do not bend.
Features Benefits: After the excellent bending movement, let buttocks, legs fully extended. This series of graceful posture can increase the sense of balance and concentration, with thin legs, long legs repair line role, can promote blood circulation, enhance curves of the legs.
1, starting from the King Kong ride, hard knee, hip and leg propped up, a big step forward in the right foot. Elongation feet, toes back, leg and knee flat on the ground.
2, hands together in prayer on his chest, stops moving, training your mind and body balance force. Ready for the new moon ceremony. Eyes, head-forward, right knee bent, leg perpendicular to the ground, placed his hands together in prayer chest, upright, back straight and thighs feeling of being lifted.


3, slowly raised his arm back together in prayer, the body follows after the bend, arms straight, head back; hip stretched forward, knees over the toes are, right foot flat on the ground, attached to the instep. Coaching Tip: To note that praying posture unchanged, waist and hip maintain this position without moving the knee over the foot can not

Wonderful yoga practice in the water body

Yoga in water is generally 1-1.4 m deep pool in the conduct, even if you are landlubbers, like in the water "control," Yoga is also no problem. Surrounded by water, even yoga for beginners will naturally and easily accomplish those difficult to complete action on the ground.
 

Like traditional yoga yoga in water, but also includes meditation, breathing exercises and physical and other links. The buoyancy of water to protect the body from injury during practice, traditional yoga to reduce the physical pain may bring, people in a relaxed completion of Body, but also to enjoy the SPA maintenance-like comfort.
In addition, the water can be used a variety of yoga breathing, using water pressure to squeeze and massage the skin and internal organs, so as to eliminate fatigue, Shuhuo body muscles, body skin effect. With water resistance, but also can enhance muscle endurance. In addition, the activities in the water than on land, distributing more heat, which can eliminate excess fat, slim build, practice twice a week can achieve a very good training effect.

After the month-type
Tip:
1, standing, feet apart feet wide.
2, his hands crossed palms, arms stretched to far.


3, suction, to maximize the body to the back, arms straight.

4, stay for some time to restore breath.

Note:
Center forward on the soles of the feet backwards at the time. Arm stretch away as far as possible, the spine fully opened.
Efficacy:


Strengthen the spine and back strength, stretch the spine clearance, the body will help to correct bad posture, upright posture, and enhance control.
Dance-style
Tip:
1 Stand straight, feet combined with the sight of the eyes parallel attention to the point.
2, one leg lifted up, try to stretch the thigh, back of knee ipsilateral hand on your knee for balance.

3, breathing, thumb and index finger of other hand gestures linked to the formation of wisdom, and slowly lifted up to the head.
4, as long as possible to maintain this position.


Note:
Lift the legs keep the body balanced, thigh lift as much as possible close to the body, eyes fixed, as the front, natural breathing, keep thinking of calm.
Efficacy:


Stretching the thigh muscles, slim leg circumference to enhance the body's control.

Yoga 4 strokes upper body obesity solution

The simple combination of yoga and Pilates exercise movements can exercise arms, chest, shoulders and back, let your upper body quickly restore the perfect curve.
Mermaid-style sideways


Action:

1, practitioners sit on the edge of the floor or mat, put a folded towel on your left. Quanqi left leg in front, the right leg behind you so that the legs can relax on the floor. Keep the body balanced.
2, put a towel on his left hand, fingers to the left, keeping the elbow straight, but not too hard. The direction of the right arm extended to the head, palm to the left, stretching his right arm. At this time of deep breathing to keep the hips are on the floor or a mat, stretch the body, but be careful not to one side, his left hand down, and tilted to the left as far as possible the body.
3, breath, left arm back together with the towels, the body back to its initial position. This action exercises the shoulder in the side and rear, each repeated 8 to 10 times, then change the direction of re-doing.
Forearm braced
Action:
1, right hand holding 3 to 5 kg dumbbells, lie down and with his left hand toward the left side of support from the body, elbow and arm into a vertical, palms flat on the mat. Qu left leg, right leg extended, one side of the body on the floor.


2, the hip, making the body from head to toe in a straight line. Force the body to the right arm raised, hand washed before. Then maintain this position, will lift your right arm from the chest until the point to the ceiling, and the shoulder vertical.


3, put down his right arm. This action exercises in the side and rear shoulders, chest on the side. 6 to 8 times each do to keep the arm still raised, then change the direction of re-doing.
Push from the push-pull type
Action:
1, forward style kneeling on the mat, hands and shoulders perpendicular to the fingertips on the floor, the body in a straight line from head to knee.

2, bending elbow, uppercut, body bent down to chest to the ground. At this time the initial action in the recovery extending the arms, sitting on your heel, your arms stretched forward.
3, back to the initial position. This action exercises the chest, front shoulders, triceps. Repeat this action 8 to 10 times.


Diagonal shoulder elevated
Action:


1, left and right hands each holding 3 to 5 kg dumbbell, palm relative, kneeling on the floor, feet close to the floor. Gluteal muscle tightening, chest, the shoulders relaxed.


2, arms raised, diagonally, shoulder high, palm relative.
3, will be put to the initial position of the arm. This action exercises the shoulders forward.

Also in sports, you need 10 to 12 minutes of warm-up, turn the shoulder and elbow. Set of actions according to the provisions of the order, each action in a break of 30 seconds. Done, if you want to increase the difficulty, you can do it again. This set of exercise at least twice a week can be done alone, but also as a "routine" project.

Yoga makes you have both fashion and health

Double-edged sword as fast-paced lifestyles, many people who, though substantial, but by no means the body of steel, labor too far, physically and mentally unable to withstand the torture. So become a modern fashion and health are two topics of most concern, practice yoga, you can fish and eat it, and both physical and psychological novel is also a huge benefit, why not?
Speaking of yoga, many people are on this way from the ancient Indian health are Mysterious, practitioners find a quiet ventilation, the cross-legged resting, dancing gracefully demure body, mind with the breath moving, poetic soul like access to washing and do a parade down God and eyes feel cool, it really comfortable. The key is, it can also physical illnesses, particularly those most useful for some sub.
Once you get into yoga breathing state, the mind will escape without a trace of the thoughts, ideas like a warm hand, rubbing the body in the meridians and joints, even a slight wind, as the sounds of nature sounds wonderful. Lianwan yoga, then got up and look out the window, the leaves green was moving, the level of the scene came out, and feel this wonderful world. Body full of vitality, and then becomes daily work to meet its capability to work down, whether it is entertainment or for business are quite interest charge.
Practice a long time, you will be surprised to find that gentle exercise (it is not so much movement, as called art more exact), not just the body become more healthy, his character would calm a lot, met unexpected events can do equanimity addition, self-confidence will increase, when you hesitations, remember the feeling of practice turn a blind eye, and then feel able to cope with any challenge, it would appear on the yoga will also make up defect, call it soul gymnastics too.

In fact, my friends just spent a week, you can feel the magic of yoga, travel is a fun, peaceful environment in yoga is a form of relaxation, health benefits can also experience far country's ancient civilization, why not try it
Practice

Location: Look for a quiet place, such as the open casement cottage, quiet office can be, not age, sex is more limited.


Time: As long as that period of time before and after meals to avoid the early morning or evening you are free to choose the night, sitting cross-legged on the floor or lying on the bed mats are OK, as for clothing, clothes, have a relaxed, this is not simple


Action Tips: not with an impetuous heart to exercise, but not as fast as the swing limb hip-hop, yoga the emphasis is on spiritual cultivation, work method is the static gas concentration, the essentials. Yoga movements are difficult and easy, temporarily unable to do the posture, you need to master the step by step, but must keep up with the ideas and breathe.

Emotional stability to help pregnant mom yoga

Many people think that pregnant women should eat less move, but the pregnancy because of endocrine changes, slow metabolism, coupled with less active, it is easy so fat. Bulletin boards for the health of our specially selected the 6 movement, so Mommy first 5 months from the beginning of pregnancy, a type of each month, from the movement to be happy, to be a fit and lively Bulletin boards.

Mommy over here
What a good time to do? How long each time to do it? Yu-Fen Chen recommended that all of the Mommy, not limited to specific practice time, details about the practice, she made the following suggestions:

1. 15 to 20 minutes to practice every day, but if you feel very tired, practice time can be shortened.
2. Office workers Bulletin boards can exercise before bed can relieve the fatigue of a long day at work, and enhance metabolism.
3. Exercise at least 3 times a week.
4. Every movement back to practice 3 to 5, stop tens of seconds each time movement.
5. Bulletin boards better physical strength, can increase the practice of action and time, but do not force, if there is not a comfortable situation, should be immediately stopped, immediately lie down and rest.
6. If in doubt, should consult a physician.

Note
1. 1 hour before exercise to avoid eating 2 hours after meals to avoid the practice.
2. Maintain a happy mood, the spirit should be focused, action should be step by step, not be too hasty.
3. The attention to engage in regular exercise, deep breathing, done after the big break to relax the body type to ease.

Closed-style heels

As gestational age increases, Bulletin boards began to pay attention to changes in body weight and leg swelling problems. In the diet, salt intake should be moderate for the balanced nutrition the most important; sports, heels resting site type appears to prevent lower leg bone swelling phenomenon. With "relax take a deep breath" in action, starting from the toes, with the breath, let the body slowly up and relax and enjoy the relaxed and happy to lift the body a sense of pressure.

Please do me
1. Lying on a chair next to do first take a deep breath.
2. The opening of high-placed chair seat legs, hands placed beside him.
3. Body and mind totally relax, stay more than tens of seconds. Reduction, the interest rate adjustment.

Good for you: a good relaxing break wais
Prevention of leg swelling and varicose veins, and promote blood circulation foot, eliminating leg fatigue, while the waist
Department also have access to complete relaxation, relieve lower back load generated due to pregnancy fatigue.
5 months lark-type
Morning sickness had a painful period, when mom's body and mind have reached the most comfortable and pleasant time, the stomach is gradually elevated, the baby's fetal movement has become increasingly evident, even the heart of the feeling of mother and child more closely. This period because of abdominal bulge or bad posture, easily Bulletin boards are heavy and sore lower back. Don't worry! As long as the practice more lark-type, can prevent and solve the problems back pain.

Please tell me that you
1. Kneeling deep breath.
2. Left foot back straight, feet placed under the perineum. Take a deep breath, feel the body balance, hands stretched to the sides.
3. Upper body as far as possible to the back, face up, to keep tens of seconds after the reduction, the interest rate adjustment, for feet to do.
Good for you: strengthen body resistanc
Stimulation of the lumbar spine, legs, adjustable autonomic nervous system, enhance the resistance of pregnant women, and strengthen body functions and
Training balance. Postpartum to practice this, restore strength and prevent menstrual disorders and hormonal disorders, cold hands and feet can also improved the phenomenon. Breathe deep, emotional stability, to bring confidence and peace of mind for the Mummy
6 months pregnant doll style rest
Mummy weight gain, easy fatigue, use this style to relax your body. In addition, each done an action, the rest are available in this style, so Mommy break, then continue to the end of the next action or movement.

Please tell me that you
1. Slow down and lie down, take a deep breath.
2. Slowly turned toward the floor, face down on the left, the left hand bend on the chest.
3. Right leg straight, bend the left leg while raising the body weight, stop take a deep breath.
4. Reduction, interet rate adjustment, change sides do it again.
Good fou you: Zhumian consumer fatigue
Help Mommy fatigue, prevention Yaosuanbeiteng also helps sleep. Need to have the effect of whole body relaxation exercises,
If you feel unwell, in the face, knees bent and chest pads pillows, make Mommy feel more relaxed and comfortable.
7 months later, as the style
Mommy's growing belly, the body center of gravity to lean forward, regardless of stand, stand up or walk will be very difficult. The lumbar spine and legs to support mom and baby body weight, the load increases, often have a sense of pain. Flexibility of the body as before, but to yourself and your baby's health, mom to try many activities, the use of visual style can be relaxed after the pelvic joints, and help solve issues such as lower back pain.

Please do me
1. Knelt, take a deep breath.
2. The body slow down, let the hips sit on the floor inside leg.
3. Inspiratory upper body slowly to the right, left hand clutching his right knee outside the right hand side extends back as far as possible to the limit, for a few seconds, breathing deeply.
4. Reduction, interest rate adjustment, change sides do it again.
Good for you:  prevention Yaosuanbeiteng
Stimulate the liver and kidney function, correction of the spine is not straight, to strengthen back muscles and the psoas muscle, adjusting the central nervous, sympathetic, prevention of pelvic joint laxity, Yaosuanbeiteng and foot cramps.
8 months auspicious ceremony
Because the baby's growth, uterine extension, the Mummy stomach up top, the heart has also been oppressed, so that
Mummy was indigestion, breathing not ring true. For birth, Mommy to actively practice supporting action Oh! Learn breathing and relaxation, so that the pelvis is more flexible, so that the production process more smoothly.

Please tell me that you
1. Sit still, take a deep breath
2. Feet to get the palm, heel inward pulling near the perineum, back straight, take a deep breath for a few seconds.
3. Reduction, regulation of breath, legs relaxed.
Good for you: love to practice yoga can help smooth production http://www.ayujia.com/
Adjust the pelvis, the feet soft and strong joints, can stimulate the anal function enhancement. Appropriate extension of pelvic
Joints and muscles, helps to expand production of the pelvis, the baby through the birth canal successfully.
9 months affixed to the cat-type chest
Uterus during this period was the highest when the heart and lungs have been pushed up, so Mommy feel very uncomfortable. Bladder oppression, increased urination. Mummy chest stick by the cat-type assistance to correct fetal position, the baby's head move down, towards the entrance of the pelvis, can prevent abnormal fetal position, is conducive to production.

Please do me
1. First knelt, take a deep breath. .
2. Lift the buttocks, hold your hands straight on his knees before the shoulder width.
3. Waist, chest and lower the amount of stickers as possible, the stay take a deep breath.
4. Reduction, interest rate adjustment.
Good for you: to help the normal fetal position
Can back, hip, shoulder and waist be fully extended, to avoid pain, strong limbs. The end of pregnancy
Period, practice helps make the normal fetal position, which will help smooth production.
The first 10 months of the antenna-type
Wow! After months of waiting, and finally to the moment about the production. Mummy because pregnant, action difficult, not easy to do too much action in the campaign, but still have to practice more sports, for the production of top form. As always possible production, so Mommy needs adequate sleep and rest, revitalized the spirit of good reserves of stamina.

Please do me
1. Knelt, back straight, hands (under the arm) cross flat on the chest.
2. Inspiratory about when to open his hands, and shoulders parallel.
3. Expiratory upper body tilted back, take a deep breath for a few seconds.
4. Reduction, interest rate adjustment.
Good for you: happy to be produced
Chest can increase the oxygen uptake, metabolism and blood circulation, but also resolve depression and chest
Mouth depressed, so feel good, refreshed. Contribute to the peace of mind, the smooth production

Maternity Yoga Guide article - the main points of attention during practice

Yoga exercises to maintain pleasant stay and comfort should not be too tired, do not be too hard so as not to cause discomfort and pain. There is a stretching exercise should be feeling, every action should be done naturally elegant and stretch, all the two most important aspects of yoga posture is stable and comfortable, each action to find the body parts and feel the most comfortable and relaxing, but Be careful not to over-stretch the muscles, as long as a position in the stretch to the greatest extent, to maintain this position for some time, and to feel comfortable as the limit, with the ability to stretch and relaxation will be very helpful delivery. If you practice a difficult position, I feel, we might find a chair, or if the wall by, or with the help of his family friends in order to balance the body's strength.
At times I want to continue to practice, but the body is not allowed to forget, when inner conflicts will arise. But remember, if too intense physical activity, intensity, too, the first 2 days will feel stiff body, body aches.
Practicing yoga, thoughts do not wander around, to focus on breathing, physical exercise and self-perceived.
Static posture in yoga postures, such as stretch overlooking the surface-type dog in this position (see page 73), the body should remain still. On the contrary there are dynamic posture, such as the cat stretch type (see page 46), the body should move, in the static and dynamic postures, or to maintain comfortable breathing gently.
Most of the yoga postures will focus on the activities of a particular body part, it is necessary to do the exercises after a relative position, the body in the opposite direction of flexion, which will relax the muscles and spine, restore physical coordination symmetry. Such as the shoulder inverted (see page 74) This position will contract the throat muscles, balance the secretion of thyroid and parathyroid function. In contrast, fish-type position (see page 57), we can expand the throat muscles, so that the blood oxygen into the gland, the relative position can also be a relax position.

Points to note
. The body to balance both sides of the exercises, physical exercises done on one side, the other side to repeat (the other side side of the body strong and flexible than is normal.) Start with the right side began to practice, practice on the left, because it will help the digestive system's natural peristalsis, yoga exercises are all in order to promote and enhance bodily functions.
. Book suggests a number of times certain posture exercises, but this is not hard and fast rules, according to the actual situation of individuals and practice times can be more or less.
. Exercise coordinated with the breath. Each action should be accompanied by breath and breathing, the basic principle is that up or stretch the body when the suction, which is the logical approach. Only in this way the lungs have room for expansion, the body flexion or contraction of breath, which helps the lungs of the gas discharge.
. Do not hold your breath during pregnancy, and do not practice at all times of suspended interest because the fetus needs oxygen supply.
. In the exercise of which, after each finished one position should be relaxed, so that heart rate and breathing returned to normal, it is very important.
. Close your eyes and exhausted force can be more focused note (standing should open their eyes for balance.)
. Body weight change during pregnancy, so in practice or a balanced position when inverted, can make use of walls, chairs to support, but also allows family members or friends to help maintain balance.
. Belly bulge face down after exercise to avoid the position.
. The third stage of pregnancy, the supine position can cause lower blood pressure, this is because the uterus to the placental transport of blood pressure has caused the blood vessels. To relax, to side, or put the following in the hip side of a cushion, a certain tilt the back.
. Do not practice the final stage of pregnancy, inverted, because this time the fetus has formed a head down position.
. If you feel pain in practice, coaching advice to immediately stop this practice may be made a little mistake trainer can help you correct the time, remember to also consider the fetus and its own security.
. Exercise to reverse the position back to the uplift to be careful not to squeeze the abdomen, the focus is to reverse the spine, ribs and shoulders.
. Never in practice after the post-bending action to reverse the waist to do directly, or do after reversing bending waist finish, after bending will be "open" spine, if excessive reverse the lumbar spine may be broken.
. Full stomach can not practice. 4 hours after a meal, eat less 2 hours after the time to practice yoga, bowel and bladder to feel relaxed, without feeling the load.
. If the vein or venous blood clots Zhang Qu, do not do folding leg position.
. When bending forward from the hip stretch, and do not bend the spine.
. If you have high blood pressure, not to arms over his head.
. Exercise Do not clench the teeth, jaw to relax.
. Do not force the body to exercise the muscles tremble, if this phenomenon try to relax or to stop the practice.
. With the increase of time to pregnancy, lying on the ground after the body becomes increasingly difficult to stand up (below). The easiest way to roll it toward the right side of the body, the left hand stays (Figure 1), forced prop up the body and sit up (Figure 2). Then, kneeling on one leg and then slowly stand up and stand

Postpartum weight loss diet, exercise, a two-pronged

Li Yan did not have a baby before the weight is 100 pounds, and large quantities of food to eat every day will not gain weight. Since 2005 may be pregnant with the baby, and started putting on weight, appetite becomes large, daily non-stop mouth to eat, at your fingertips where are her "collection" of snacks. "Although was a little worried that they still hold a luck, tell yourself it is two people to dinner, to lose weight can not pick this time. I really was crazy!" Li Yan laughed.
In the pre-production period, said the time is coming weighed, God! 150 pounds!
"The result after the baby was born 3.4kg, the meat have grown on me, especially the waist, like a like five or six months pregnant, friends say I am a bit 'sturdy frame' feeling. University students to Hangzhou look at me, and I said the first words: 'your stomach is also not left a baby born ah?' "recalled the scene, Li Yan themselves feel weird, you can" lose weight "this do indeed come to her.
In order to keep up with child nutrition, coupled with the pregnancy when the appetites of a sudden the brakes hard, until the child weaned, Li Yan really her weight loss program implementation.
Resist the temptation of food
Li Yan thought of by the drugs start to lose weight, eat twelve drugs can become no appetite, how easy! "Can be met with strong opposition from her husband, that too many side effects, consider again, or decided to rely on conscious, diet." Eon this specially invited a weight-loss coach, give yourself out of a weight-loss menu "The results are the share of fruits and vegetables on the menu, the only Hunxing is an egg a day."
"But at noon in the unit canteen and saw legs, big row or something, or will not help fight a to his bowl. At home from work and saw those who frequented the restaurant, those signature dish will be a one in rolling inside the brain. "Eon smiling," Fortunately, a group of 'cruel' friends and 'cold' husband, said give me nothing. "
Devil sports fitness program
Diet is the foundation of thin coach told Eon to really slim down and restore compact pre-pregnancy figure, movement is inevitable. "At that time I felt this is sheer purgatory, Hunxing prevent sticking, but also movement, is simply killing me them!" Li Yan laughed.
Li Yan coach to request is: one hour a day sports, including high-temperature yoga, mat sport, spinning, running, skipping ... ... "In the beginning is really miserable, go to the gym every day when the teeth are , the first few exercise also Yaosuanbeiteng, arms up, errands sink. "Eon said.
Can be slowly after exercise invigorating, Shenqingruyan feeling to feel the movement of the graceful Li Yan place, she liked sports, especially to see growing restore their body to become more actively involved in sports were. "I still maintain at least twice a week yoga Museum habits." Li Yan told reporters.
Perseverance is the key
"Postpartum weight loss, perseverance is the key." Eon has personal experience of deep feeling, after production from just 140 kilos, and now 108 pounds, Li Yan really survived for many levels.
"In the beginning a week of weight loss is the most painful." Li Yan told reporters, on the one hand the beginning of diet and exercise, it is difficult to adapt, because the first few days the other hand do not see weight loss results. "Every night the first few days home, the first thing is weighed to see if there is no light point, weight control can be fixed in a pointer to where the same as always seen to the left side!" Although the coach told Li inflammation, weight loss will have at least one month to adhere to the effectiveness of my heart I can be very frustrating Li Yan!
And back at home after evening exercise, obviously in the growling stomach, or can not eat, the kind of perseverance, you really want to experience it to know.
However, weight loss, Li Yan also know a lot of friends, encourage each other with weight loss, compare how much light you today, tomorrow, the number of her light, and even share some family gossip. Unconsciously, the weight loss process, it gets interesting

Post-natal yoga to get rid of fat back into your beautiful mother

Postpartum Yoga Love Tip:
1, the yoga of action there is no absolute standard to the extent that they can afford and should not be forced, no matter what action to do what extent are the United States, will have effect.
2, and post the new Mummy will do what according to their physical condition. For questions, timely and professional coaching advice to doctors.
For new mothers, the fullness of the waist and abdomen are the most troublesome part of weight loss, we start from the most urgent, and Liu Xiuwei coach to the waist and cut down the fat on the abdomen.
1 pear type:
Sit straight, legs together, hands on the side of the body, palm down.
Inhale, lift the leg and knee, and the body vertical.
Breath, the legs swing back to his feet held out his head, hips, lower back naturally from the ground, such as body soft and toes touched the ground.
For 10-15 seconds, slow regular breathing.
Recovery, knee bent, one a feeling of spine curl to expand the body to the hips again posted back to the ground.
2 roles:
Legs spread apart than shoulder width, legs straight.
Turn 90 degrees to the right foot, left foot to the right point, the heel in a straight line, Stretch your arms on both sides, and in parallel.
Exhale, bend to the right, keeping your arms and body during the 90 degrees (to avoid bending the body above the waist to lean forward at the same time). His right hand on the front leg, arms into a straight line, turned to the point of view. For 20 seconds, comfortable breathing.
Inhale and slowly return to starting position, the left do the same steps.
3 Warrior II type:
Stand up straight.
Breath, feet more than shoulder width apart, raise arms parallel to the ground. 90 degree turn to the right foot, left foot slightly to 15 degrees to 30 degrees right. Bend right knee until thigh parallel to the ground, perpendicular to the ground leg, thigh, head to the right, eyes looking right hand fingertips. For 30 seconds.
Inhale, straighten the right leg and resume the starting position, repeat the above left action.
4 boat:
Supine, legs straight, arms flat side of the body, palm down.
Breathing, while the head, upper body and legs are all raised off the ground, arms stretched forward and parallel to the ground.
Storage gas is not call, as long as possible to maintain position.
Breath, put down the legs and body back into the ground, relax the body.
Repeat 6 times.
5 triangular rotary:
Legs more than shoulder width apart, arms held flat side stretched parallel to the ground. Turn right foot 90 degrees, 30 degrees left turn to the right.
Breath, the body turned to the right, left or right leg on the right foot contact with the surface of the field, his arms in a straight line. Eyes right hand fingertips. For 30 seconds.
Inhale, slowly raise your hands and body, feet back, restore basic standing. Repeat the opposite direction.
Note: After thousands of yoga, there are all kinds of things, have different effect, please be sure to master a variety of actions, and post-natal yoga for your body sculpting to be able to play a real role.

The advantages of postpartum yoga

Advantage of post-natal yoga practice pelvic floor supporting tissues and ligaments are in a relatively relaxed state, more likely to complete certain position.
Regular moderate yoga training to help new mothers when the mother after the elimination of the physiological, psychological problems, such as body recovery, insomnia, mood changes caused by hormonal imbalances and the care of a newborn row facing the war and so on. Post-natal yoga poses all kinds of specific, effective breathing, quiet meditation, so that new mothers slim body, skin luster, breast-sufficient, energetic.
Post-natal yoga benefits:
1, to help tighten the legs and abdominal muscles and reduce fat.
2, tight chest, to prevent sagging breasts after breastfeeding.
3, mitigation and treatment of postpartum cervical and lumbar strain.
4, culture calm emotions, relieve postpartum depression.
In order to take care of the baby, new mothers are too busy to exercise, but the body is very important to the restoration oh.
Post-began to exercise, most people think of just to lose weight. In fact, during the post-natal exercise will begin in the month of, and very important. Not only through yoga practice can enhance the flexibility of the perineal muscles and promote uterine contractions, preventing the uterus, bladder, vagina fall, and make the uterus back to normal position.
Post-natal yoga practice is to promote blood circulation and movement of the pelvic cavity, either naturally or Caesarean section. Different ways due to the production, post-partum recovery situations are not the same, adjusted according to personal physique gradually began to practice, many actions in the post-natal yoga are slim, protect internal organs and soft muscles, increase flexibility effect.

The main effect of yoga Pilates

The beauty of it is not subject to site constraints, take the block mats, and even the floor will be able to practice. Yoga than the somewhat similar, both integrated into the Western "just" - emphasis on the training of muscles and functions, but also into the oriental "soft" - stressed the unity of body and mind during practice.
The main effect
Pilates method is founded by the German, this novel method can be gradually corrected fitness is generally preferred on the left or right of the bad habits, let the body a more harmonious balance. Meanwhile, the general movement to the place where difficult exercise and the sedentary due to shoulder pain, backache, or muscle discomfort and other issues, are available through Pilates exercise to improve. Pilates exercise can shape the waist, abdomen and buttocks muscles curve, to beautify the body while strengthening the body's organ functions, enhanced control, flexibility and coordination.

Yoga Yoga VS temperature difference between ordinary

Movement in the difference:
* Bikram yoga is practiced in a specific environment, specific actions to enable the body to achieve a comprehensive training, action is relatively fixed.
* Changes in more traditional yoga moves in line with the premise of the principle of bodily functions are free to mix the contents of each lesson, most of the same.
Breathing difference:
* Because hot yoga in practice the need for more oxygen supply, it needs oxygen to the interest rate adjustment to maintain the balance of the body, so in practice Bikram yoga has a fixed beginning and end of the interest rate adjustment practice.
* Common types of yoga pranayama ones, much more varied, mostly in the beginning of the whole class to practice.
Hydration difference:
? Since a lot of yoga practice in the hot sweat, so to continue to add moisture and prevent the body of water.
? General practice yoga in the process will not sweat a lot, in practice do not add water.
VS General Yoga Bikram Yoga Association
Treatment of disease on the same principle:
From different angles to make the body from the inside out by a full range of exercise, so that the spine to return to healthy natural curvature of the glands return to normal body functions to promote and improve the body's immune function.
Breathing is also important:
Breathing and movement exercises to produce good results with is the essential factor.
Relaxation is equally important:
Action relax with the final between the equally important, practitioners can replenish the body's energy.

Tortoise-style hot yoga more beneficial to female health

Steps:
1, kneeling, legs together, sit on heels, put his hands on the thighs, spine straight.
2, arm lifted up from the sides, palms on the top of the head, thumbs crossed, arms touch the ear, spine straight, take a deep breath, arms straight up as much as possible.
3, the action process, keeping the buttocks always in heels, exhale, bend forward from the waist.
4, stretch the spine forward until your hands touch the ground outside, arms straight.
5, breath and continue to stretch forward, so that head hit the floor, left mandibular body, relax the shoulders and arms, eyes remain open, for 20 seconds.
6 In the process, the buttocks should not leave the heels, inhale slowly get up, stand straight upper body, arms extended to keep up.
7, breath, put down both sides of the arm from the body, the body turn 180 degrees, sit relaxed for 20 seconds.
8, doing sit-ups, turn 180 degrees, forward, repeat the exercise of this type.
Benefits: to the body to fully relax, treat indigestion, good lungs, and promote blood flow to the brain, abdomen and thighs strong and promoting hip, deltoid, shoulder charge bone, biceps, pectoralis major stretch.

Bikram Yoga Tips

Practice time?
In order to achieve the desired results, we recommend that students practice regularly at least three times a week. If you want to change your current sub-healthy lifestyle, you need to exercise at least 4 times a week. 
Why in the heating room thermostat to attend? 
Room temperature and a series of gestures interaction, which is unusual in hot yoga. Practicing hot yoga room, have to maintain this temperature, because the muscles in the hot environment can make you less time to attend to enter a deeper level, the effect is more pronounced. Temperature helps to stretch their wings, with the effect of healing and prevention of injuries, in addition, the skin is your body's largest detoxification organ. Yoga not only helps you trained muscles, but also allows you to deeper ligaments, glands, organs get a massage. When exercise extends inside the body, you can discharge a long time since the depression set in the body of toxins. At the same time, sweating process is the process of excretion of toxins in your body so that you glow from the inside Olympus look outside.
If I felt sore after practice how to do? 
Congratulations, you have 100% been tempered. Lactic acid muscle soreness is due to the body together, how can the body in the best condition to remove lactic acid it? That stretch your body. Maybe you continue to attend to listen to alleviate the soreness can sense this view is incredible, but it really is the most effective method. If you exercise again after a long time, it would mean that all have to start from scratch. 
What are the main benefits of hot yoga?
◎ body weight, body curves outlined charming 
◎ reduce stress, relieve physical and mental
◎ enhance its vitality, so that your energy, ease
◎ enhance blood circulation
◎ enhance joint flexibility, exercise the muscles around the joints, and enhance love of yoga http://www.ayujia.com/ under pressure
◎ enhance fitness, increase flexibility, reduce chances of injury and the injury was sustained love of yoga http://www.ayujia.com/
◎ strengthening the immune system (eg: less sick or not sick)
◎ relieve the symptoms of many chronic diseases (such as: arthritis, hyperthyroidism, etc.) 
How to create a home environment into a hot yoga
1, hot yoga practice environment requires 
In a quiet place for freedom of movement of the body, the ground is best for the wood floor, the ground level, above the shop with a yoga mat, on the wall of full-length mirror. 
2, the environmental heat 
Hot air can be used to help meet the requirements of the room temperature, the temperature should be controlled at 38-42 degrees. If the bathroom has enough space for activities, may use the Yuba, electric heating or hot water to heat the room temperature. Air drying in the northern city, while at room temperature in the heating needs with the use of air humidifier, to keep the indoor humidity. Southern cities, depending on the circumstances may be.
3, mirror requirements
The size of the mirror should do the movements you can see their action shall prevail. Shoulder width and can usually mirror, preferably full-length mirror. Of course, when you can control every movement right after the mirror is not very important.
4, love the choice of yoga mat yoga http://www.ayujia.com/
Should choose a professional yoga mats, thick mat that's easy to control the action standing and balance, texture sponge mats are not suitable for use, the best practice pad thickness of 6mm or so, not too thin cushions provide knee, back, neck, etc. adequate protection area, unless the carpet texture of the ground. 
5, the requirements of love of yoga clothes to practice http://www.ayujia.com/
Clothes to wear comfortable, easy activities, to show the shape, so always check the accuracy of movement, flexibility, personal clothing is best, you can wear shorts in order to observe the action, while women should choose to wear sports underwear, men's even red upper body exercises.
6, for a towel or bath towel
To prepare the two towels on the body next to their own use, because the environment of the high temperature will accelerate the body's perspiration. Mat in order to maintain a clean, non-slip from the role, the other a towel for drying. 
7, water, 
Ready to practice enough water before, such as mineral water, sports drinks, to complement the loss of water movement.
8, other accessories
Ready to take a yoga, yoga bricks and other supplies that can help you better accomplish the reps.
9, to prepare the body before exercise
(1) within two hours before exercise, do not eat too much food, best to keep the fasting state, if not necessarily want to eat, should eat easily digestible food. 
(2) hot water bath can be washed prior to practice to relax the body.
(3) to add enough water every day, but exercise control not to drink too much before, should not increase the burden on the stomach. 
(4) before the start of practice, awareness focused on breathing for a moment.
10, practice yoga breathing http://www.ayujia.com/ love tips
Should pay attention to breathing exercises, inhale breath are used nose, throat exhale through your mouth breathing, controlled breathing sounds, feel the gas flowing through the body consciousness.

Bikram Yoga in the summer heat attack drug

Summer, summer heat, is not sitting at home inexplicable irritability, UV-out movement and that too? Maybe this time, yoga will be your best choice. As a set of fitness, heart health, entertainment, indoor static sports, and yoga can make to the body, mind and spirit of harmony and unity, which originated in India, popular in the world of the East one of the oldest physical operation, after the evolution , has developed into a fashion fitness for all ages.

The greatest feature of yoga is to practice the process must focus on the combination of physical and breathing, when the practitioner into the deepest levels of meditation, will be the perfection of life and consciousness awakened state, the energy to wake up the inner sleeping to get the maximum understanding and maximum pleasure. It is reported that more than half of Chinese people have joined the ranks of yoga practice, and Guangzhou interested in practicing female fans already more than 80%.


Indian yoga has a number of factions, such as Hatha yoga, Tantric yoga, chi, yoga, business Yoga, Ashtanga Yoga and religion Yoga points system, etc., come into contact with the public position is now mostly from sub-Hatha Yoga and Ashtanga Yoga method, said to the factions, specifically to add a little health coach, "often mistaken for the general public will be Pilates is a yoga class, in fact, it originated in Germany, and yoga are essentially different."

Depending on the scientific principles, modern people from the most basic yoga postures, such as beauty derived gradually yoga, slimming yoga, aromatherapy, yoga, hot yoga yoga and a variety of health programs. Hong coach told reporters that almost dignified full yoga class, and one of the most popular, was undoubtedly the beauty, slimming and health care, yoga classes. 
MM hot yoga as their favorite summer 
Among the many yoga classes, yoga classes which fit in the hot summer practice? According to health coaches, due to the summer, hot yoga detox slimming effect with its stand fast by the favor of many MM has become the choice for summer yoga, at present, in the Canton area yoga practitioners have preferred hot yoga as much as 80%. However, the health coach to remind you that the practice of Bikram yoga requires moderation. 
Is above 38 ℃ environment, combined with posture, breathing and meditation, Bikram yoga can help people gain strength in a short time the dual effect of detoxification and reduce fat. Bikram yoga practitioners can make a lot of sweat, and sweating is the body detoxification process of the process, which is the most obvious health effects, not to mention the high temperature environment can also raise the level of the body to a new level, can make usually think of difficult yoga posture, which is particularly suitable for training and flexibility are not always weaker young women, because when the heat makes blood flow, people in practice action will not only be a lot easier, but also the full body stretch will become more fun and comfortable. 
Not over-exercise, twice a week to 
However, many people practice Bikram Yoga when there is a misunderstanding that the more thin the faster trained within a short time, a lot of sweating to eliminate more toxins. As everyone knows, in addition to toxins, sweat a lot during practice, but also take away the body of the large amounts of water and minerals, "to calculate a normal person, an hour of hot yoga exercise the body can consume one liter of water, if not add water could even lead to symptoms of dehydration and heat stroke. "And, also on behalf of the body sweat divergence yang, when people sweat excessively, makes the body's yang qi, chi Shing, resulting in an imbalance of yin and yang, easily lead to physical discomfort. "Poor health, unable to properly carry out the body's natural metabolism, and thus the effect of weight-loss will not be reached." Therefore, the health coach to remind you, hot yoga twice a week can never be over-exercises. 
Tone the body but also gain peace of mind aligning

Busy urban life, the pressure and competition for long-term by many people, insomnia, depression, the impact of energy often feel bad, tired, the body a long period of sub-healthy state, but also seriously affect the quality of life. 
Although yoga can lose weight, but this is by no means the ultimate goal of yoga practice. According to Conway coach, yoga's most profound implication not only in tone the body, but also in aligning; keep practicing to obtain a very peaceful, tranquil state of mind, a healthy, happy life, and maximize the well-being sense.


Yoga can reduce stress and anxiety, pain control, and calm emotions, on such as: diabetes, hypertension, depression, insomnia, obesity, back pain, asthma, dyspepsia, premenstrual discomfort, migraine with adjuvant therapy.

The greatest advantage of yoga, or through breathing exercises, calm down people's hearts, not Xinfu air dry. Kang came to learn martial arts instructor said he was very irritable temper, but yoga has completely changed her, "yoga has been more than ten years, has completely changed the mentality of impatience." When the peace of mind, physical health, people good things will be more sensitive, leading to heartfelt joy. 
Noun interpretation


In addition to hot yoga yoga improved the past, but also in a room temperature 35 ℃ -42 ℃ circumstances and under strict with the ventilation system, complete within 60 minutes of yoga postures in 26 fixed. Bikram yoga with weight loss, increased heart, lung, kidney function, increase the flexibility of the body, regulating mood and stress, promote metabolism, enhance immunity, improve joint mobility, can also help expel toxins, making the skin bright and shiny , regulate the endocrine, sleep and so on. Exercise on the body shape, body shape and physical health are very helpful. 
Bikram Yoga is the role of the human body's largest of its detoxification process, it exercises through the temperature and speed, amount of perspiration the body several times more than usual, excess body fat through sweat row out to play a detoxification and Cellulite role.


Course choose to 
Let your body tell you what kind of yoga for

Wide variety of yoga classes, how to choose their own lovers do yoga? Hong coach told reporters after thousands of years yoga evolution, has spawned a number of different factions, different factions of asana practice and there are some differences based on the theory, so practice should make the different needs for their different choices. This requires that they not only understand their own physical condition, according to their physical and situation to be selected, but also within our capabilities, not instant success.


Different yoga teaching, the emphasis varies. Health coaches suggest that you first want to know their purpose of yoga, and then go and test class, the teacher's teaching experience and class environment. After practicing a few times, your body will know what yoga class for you.
Exercise recommendations
3 times a week is appropriate for beginners


Yoga Beginners can the frequency of 3 times a week to practice, 30-40 minutes each session, over a period of time, I feel increased body flexibility, physical strength has also increased the (usually after 4 weeks), can be separated into days of practice; so often, if is for the purpose of fitness, 3 times a week; if it is to lose weight, of course, the best every day; if it is necessary to use yoga to cure some chronic diseases, should the doctor The exhortations to practice. Some friends will love the yoga exercises 2-3 times a day, but recommends no more than 3 times as much as possible, because the body needs time to recover, but will affect the practice overload practice effect, too far. 
Fees 
Teaching 1 to 1: 300 yuan / hour since;


Large classes (5 or more classes, a class up to 40 people): about 80 yuan / hour.

 preparation
Time

4-6 points early in the morning is the best time to love to practice yoga http://www.ayujia.com/
Just make sure the fasting state, at any time of day can be practice. But after a meal (3 hours) is not practicing yoga posture of. It seems the real yogi, 4-6 points early in the morning is the best time to practice yoga, this time surrounded by silence, the atmosphere is most pure, gastrointestinal activity stopped, the brain has not yet active, and easy access to state of deep practice.


Venue

Do not wind, cold or polluted air in the practice 
Best to practice yoga in a clean, comfortable room, there is enough room for stretching, avoiding near any furniture. Room with fresh air circulation, and the freedom to breathe oxygen. Best to put on the green plants or flowers, can also play soft music to help relax. Do not the wind, cold or polluted air in the exercise, and do not practice in direct sunlight (except dawn, because the light was soft, healthy). 
 articles of clothing
To cotton, linen texture better, try to use a professional

Yoga postures should wear loose clothes and soft, the texture is preferred to cotton, breathable and practice must ensure that when the body is not binding. Have to take off shoes and socks off at best (the foot should keep warm in cold weather), watches, glasses, belts and other accessories should be lowered.

Of course, the use of professional yoga yoga mat for good, local flat surface too hard or not, when serving as a buffer yoga mats can help keep your balance. However, if you do not have a professional yoga mats, covered with carpet or blanket can be folded. Do not perfect the floor or the bed is too soft to practice, but be careful not to let the foot slipping. Beginners can also use some of the props to assist the practice of certain postures, the available props such as yoga blocks, Yu Jia Sheng, and even the walls, tables, chairs and so on. Many posture can use the appropriate props, help you step by step exercises, but also accurate knowledge of each posture to convey the feeling of the body. 
Sauna bath

Suddenly cold stimulation suddenly hot body injury


Do not shower the first 20 minutes to practice yoga, because yoga practice will become extremely sensitive to bodily sensations, then suddenly turns hot cold if given the stimulus, but will hurt the body, depleting the energy stored in the body. Bath should not be within 20 minutes of yoga, because after the blood circulation of the bath, muscles become soft, if the right to practice yoga, not only easy to make the body injured and cause high blood pressure, increase the burden on the heart. Heart disease, hypertension, hyperthyroidism and other diseases with particular attention to this point. In addition, not long after the sun bath, practice yoga postures. In about 1 hour before yoga practice cold baths, allowing practice to achieve better results. 
Catering


Avoid eating oily, spicy food

As mentioned earlier, within 3 hours after a meal should not practice yoga postures. However, you can practice before the 1 hour, eating a small amount of liquid food or drink, such as milk, yogurt, honey, fruit juice. Practice, you can drink a little water to help expel toxins (as duck a line of practice, you should drink plenty of water even.) 1 hour after the end of yoga practice, eating the best. Best to eat natural foods, avoid eating oily, spicy food or cause too much stomach acid. Eating Enough is enough, eat too much, people feel depressed and lazy. In addition, decreased appetite after practicing yoga, exhaust, increased defecation is a normal phenomenon.

26-style authentic Bikram Yoga

Hot yoga is from India, the world's leading yoga teacher Bikram Choudhury the assistance of doctors created, it is also called BIKRAM yoga. Bikram out from India to Hawaii, Japan, the climate is not suited to, his students began to warm the place to practice, until 40 ℃, he was beaming with satisfaction smile. 1971, Bikram invitation to the American Medical Association should be brought into the United States. Bikram's Yoga system is composed of 26 postures, you can in 90 minutes so that the body move. The transformation of these positions to stimulate the body can achieve a balance. In 1973, Bikram began training teachers and teaching around the world to his "hot yoga."


 


26 actions, 40 ℃ - BIKRAM yoga pose yoga http://www.ayujia.com/ love
The movement from one position to another, more perfect order of convergence of action, 26 reps to make a fresh oxygen-rich blood to the whole body organs and muscle tissue, adjust the body parts to achieve the best physical condition. Normal body weight, muscle shaping, and a sense of immediate well-being born.
Yoga training center if appropriate and select the appropriate heat and humidity, the practitioner will be sweating. Even if the room has no heating, practicing yoga in the heat generated in the process also make you sweat. Bikram invented the heat treatment method, try a different temperature and humidity, and finally chose this standard now.

BIKRAM the difference between yoga and yoga at room temperature

Do not  venue
Bikram Yoga training ground to reach a certain temperature, usually about 38 to 40 ℃.


Different purposes


High temperature yoga training is to enable the body's internal organization and lymph glands can be stimulated at a high temperature to re-balance the body's natural chemical and hormonal criteria, which regulate the body's internal and external functions.

Movement in the love of yoga http://www.ayujia.com/
Bikram Yoga movement in the base is fixed, different from ordinary yoga. The 26 Bikram Yoga There are a fixed routine movements, each exercise must be in accordance with the order.
Note that people
Special physical weakness or low, high blood pressure, pay attention to the time to practice hot yoga, half-way pay attention to rest.


To meet more needs to breathe


Bikram yoga with breathing more attention to practice. To "snorting nose spit" method, speeds up metabolism. Because the nose can filter the dirty air and harmful bacteria, nose breathing can make them more stable.

Beginners and teachers to communicate


Beginners in the practice, be sure to advance his own physical condition told the coach to coach participants in a timely manner according to their own conditions to adjust.


Will be a lot of sweat


In the course of practicing Bikram Yoga, will a lot of sweat, so be appropriate to add water, but not too much; practice may be appropriate to drink plenty of water an hour before the end of the course, and then add a lot of water.


Note love yoga practitioners http://www.ayujia.com/
Shen allergy to heat


People who are allergic to the heat in the high temperature will feel uncomfortable practicing yoga, exercise is best first to follow medical advice.

Compared only with their own

Each person's physical and situation is different, so do more than others, only, and they are better than, for example: as long as the last bend to some degree, this time the previous sitting, bending better, it should be applauded for their because you have more and more close to the healthy state of the.
However, the pursuit of perfect  points
Yoga can greatly improve a person's energy, endurance and flexibility, to remind the beginner, do not have too much time to practice the pursuit of the perfect action, because it is very likely to cause injury, in fact, students can take as long to reach their own can achieve the maximum exercise effects.
To persevere

Any movement, only the long-term adherence, the effect will be long-term and significant.

Items for

Choose light-colored and fit sportswear, such as shorts, swimming suits, sports bra. Avoid wearing sweaters, trousers and heavy Han Yi, in order to avoid gas-tight clothes; pot 1000 ml of water; the same time maintain a happy mood and a positive attitude.

Physical preparation


Drink plenty of fresh water the morning to ensure that the body has sufficient water; class to maintain an empty stomach, preferably at meal 2, 3 hours class; after school, about half an hour after eating.

After-school notes

Slowly cooling the body, drink plenty of water.

Yoga thin classic nine strokes, home training lose weight since

Beauty Coach for everyone to demo 9 is classic yoga movements, usually at home practicing on the floor for a practice that can help you eliminate stress, keep a calm mind, make you more flexibility, better balance, but also maintain a thin secret weapon.
Triangle

Method:
 




* From the mountain positions, the right foot step back legs; to the right lateral foot and leg into 90 degrees, left foot forward.


* The legs of a circle, turn the hips forward. With the left foot with his right foot back into a straight line.
* Arm raised, palms down. The leg straight (if you can not, can be flexion of the knee 90 degrees), trunk and arms stretched.
* Inhale. The other hand on the tibia, the foot joint, or on the floor. Adhere to the left arm and right arm in a straight line.
* Looked up to the point of view. Hold for 5 breaths time. Restoration in situ, and then start the other side.


Efficacy:

Tight side of the waist, to reduce waist fat, thrust the leg ligament, beautify the legs curve, promoting facial blood circulation, prevention of skin diseases.
Hero-style beef noodles
Methods:

 


* King Kong sit good breath. (King Kong ride: kneeling position, knees together, buttocks sitting on heels)

* Inhale, extend his right arm, toggle, breath, pull the left elbow, right hand lowered to two as far as possible between the shoulder blades.
* Behind the curve to the left arm, the two-handed finger-phase call-in.
* Straight back, eyes flat as, for 20 seconds, breathing naturally.
* 3 times on each side. Let go swinging. Do for the other side.
Efficacy:
Beautify the arms curve, role of adjuvant therapy for frozen shoulder. Flexible knees, hip joints, improve arthritis pain. Severe knee arthritis, arthritis bogey.
Cobra
Methods:


* Prone, legs straight, his nose endure, the hands below the shoulders, fingers to separate the left and right middle finger parallel.


* Legs should be close together (the back case of the disease can be legs apart.)
? In the whole exercise to tighten the knees and buttocks muscles, controlled breathing, longer.


* Inhale, nose, sliding along the ground and slowly raised his head pointing towards point of view, lift the shoulders up, driving the chest off the ground, elbows straight not to keep bending, touch chest, shoulders relaxed not pulled up under the ear lobe.

* Hold this position for 6 times in breathing, then exhale lower body.


Efficacy:

Flexible lower back, reduce abdominal fat, nourish kidney, firm buttocks, the back leg muscles. Severe lumbar disc bogey. Next exciting: the legs back stretching exercises to reduce fat thighs

Maintenance of our yoga spine

S-shaped curve of the spine
Spine is the pillar of our body, in order to avoid direct transmission of external shocks to the brain, spine was S-shaped curve. If you keep this a normal S-shaped curve, the impact is dispersed, there is no burden on the spine and spinal cord nerve function will also be able to play a normal, healthy, beautiful body.

Skew occurs if the S-shaped
OL imprisoned than or equal to 8 hours a day, no chance to stretch the muscles, the body weight of all the pressure in the lumbosacral region, the pressure is unevenly distributed. The long run lead to the normal S-shaped if the occurrence of skew, the waist will be so skewed, you will feel back pain you, flash back ... you ... serious cases may occur lumbar rigidity, lumbar disc ... ... S-type occurred skew shape, attitude will not look good a few simple and effective yoga therapy, perseverance! S-shaped spine to maintain the normal curve, refused lumbar disorders, muscle activity, body beautiful. The full enjoyment of Lu Yao, the halter of fun!
Recommended position 1:

Snake-style: prone, chin forward to; Do not use the arm to help, starting with the upper body by the head, the body as far as possible from the ground; attention to lower limbs relax. Self-test: control of posture, back muscles if you feel weak or lumbar back pain, and occasionally accompanied by numbness, dizziness, motion control of breathing difficulties. Go to the hospital and authorities to do the professional examination and diagnosis.

Recommended position 2:
Spider-style: legs open, leaning forward while sitting; hands across from the thigh, back behind the back cross; chin, shoulders, heels, buttocks four-point landing. Love Yoga http://www.ayujia.com/
Recommended position 3:


Wheel: supine, bending knees, making contact with the calf and thigh; hands placed shoulder flip side, in close contact with the shoulders, palm stick, the fingers towards the foot; breathing, using the power of palms and soles of the feet, put up the body and head, the body looks like a wheel; adjust the distance between the hands and feet to make it as short as possible; natural breathing, hold the position for 30 seconds; slowly down the body, restore the original action. Repeat 4 times.

Recommended position 4:
Peak-type: kneeling, his hands outstretched, taking King Kong sitting, buttocks slowly left calf, palm pressure to; breathing, arm, abdomen force while propped up the body, shoulders down, heel lift; breathing, arm , shoulder, back down the pressure, knee straight, heel fully stepped off the ground, try not to arch the back; to relax neck, head drooping naturally, inverted V-shaped body. Maintain the position for 10 seconds, and mix thoroughly breathing, the Repeat 3 times.
Yoga http://www.ayujia.com/ love life
1, after a certain time work and flexible stretch your body;
2, get rid of the habit of his legs Rocker;
3, calcium and protein, often sun;
4, such as suffering from lumbar spine disease, should pay attention to waist warm; love yoga http://www.ayujia.com/
5, for a moderate hardness of the bed.