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.
Nov 15, 2010
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.
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.
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.
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.
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