With a wave of cold air descending.
The citizens of Shencheng finally have a sense of winter.
While paying attention to clothing and health.
The body brings you an advanced yoga for everyone.
After the experience, you will be "relaxed".
Wake up your winter body with exercise.
Hosted by the Shanghai Municipal Sports Bureau.
The national fitness program "Fitness Era".
It airs weekly on the five-star sports channel.
This issue brings you to you.
Core Vinyasa Yoga.
Through soothing breathing and stretching.
Harvest healthy and beautiful muscles.
Compared with traditional yoga, Vinyasa will have more fluid movements. Movement and breathing need to be coordinated together, basically one breath and one action, and then there is action after the existing breathing. Vinyasa can better help us lose fat and shape and create a better body line.
This is the first lesson, which will be more inclined to stretching, and there will also be core reinforcement.
First, come to a four-legged kneeling position with your wrists, elbows, and shoulders aligned, your knees under your pelvis, hooking your feet, and pushing your toes to the ground.
Inhale, open the front side of the body;Exhale and feel the fullness of your back.
Stay on the arched back, stay still, push your hands to the floor, and let your knees leave.
The spine comes to a neutral position, and the next inhale extends the right leg backwards, and the left hand is forward, and the back and forth are lengthened.
Find your balance, exhale, and repeat twice with your elbows and knees touching under your abdomen.
Push your feet on the ground and your hands to enter the downward facing dog pose. "Root" with your hands and feet down, lifting your hips up and bending your knees in turn, alternating between stepping on your feet.
Here you can step down with your heels, and if you are very nervous at the back of your thighs and you can't step on your heels, you can put a foot pad.
Inhale, chest open;Exhale and straighten your right leg in front of you. Push the front of your thigh back and hook your right toe back to feel the stretch on the back of your leg.
Holding the bricks in your hands, bring your hands one step in front of you, put your weight on your right foot, and raise your left leg up. Hook your toes, heel back, kick back, and lift the front of your left thigh up.
You can choose from:1Keep it here;2.The left and right hands come to the chest and challenge the balance of the body.
The right foot comes to the outside of the right hand, the left hand supports the floor, the chest is turned to the back of the body, and the brick eye looks at the left heel. If we can see it, we bend our knees and let our feet go to the buttocks.
This movement is very good for sedentary people and is a very good therapeutic movement for the lower back.
The left calf is lowered horizontally, the left knee is on the outside of the left hip, and the pelvis is straight. Roll down on your left leg and rotate the front side of your right thigh inward.
Vinyasa is an advanced version of yoga.
People who have a foundation in yoga will be better receptive.
When we were practicing Xi.
It's more about observing the changes in your body.
When you practice Xi, your body will be more relaxed.
More exciting content.
Lock in weekly on five-star sports channels.
"Fitness Era" on the air
Everyone is welcome to pay more attention!
Fitness Times" airing time.
Featured Edition: Monday to Friday.
Full version: Sunday at 14:30
Author: Shanghai Sports.
Text: Shanghai Sports Map: Shanghai Sports Editor: Wu Yulun Responsible Editor: Shen Lei.