Often, my little sister asks me, "Do women practice strength yoga by thickening their legs? Do they look too strong, like a fitness Barbie
In fact, due to hormone levels, it is difficult for women to develop muscles unless they engage in high-intensity physical activity every day.
Appropriate strength training can increase muscle lines, make people look "stylish" thin, and make people more symmetrical and compact.
In addition, strength training can promote calcium absorption, increase bone density, and alleviate bone loss. Regular practice of strength yoga can reduce the probability of osteoporosis and fractures.
Today, share 8 strength yoga moves, 2-3 times a week, I believe you will fall in love with strength and muscles~
1. Baby style
Kneeling, buttocks sitting on the heel
Knees slightly wider apart than shoulders, spine extended upwards, shoulders sinking
When exhaling, bend forward and relax the waist, back, and arms
Stay for 5-8 breaths
2. Warrior type
Standing in Mountain Style, take a big step back with your left foot and step on the ground with your sole
Inhale, raise your arms above your head, and extend your spine upwards
When exhaling, the center of gravity sinks, the right knee is bent, and the lower leg is perpendicular to the ground
Adjust the pelvis to face forward, extend the left leg straight and firmly step on the ground
Maintain 3-6 breaths and practice on the opposite side
3. Warrior II
Stand with feet slightly wider than one leg apart
Rotate the right foot 90 degrees outward, buckle the left foot inward, and lift both arms flat on both sides
Core tightening, shoulder sinking, right leg bending on exhalation, center of gravity sinking
Place the right calf perpendicular to the ground, extend the left leg straight, and enter Warrior ② pose
Rest for 5-8 breaths and practice on the other side
4. Treelike
Mountain standing, pelvis straightened, spine extended
Bend the left leg, place the left foot on the inner side of the right thigh with the toes facing down
Core tightening, chest lifting and stretching
Keep your body stable and raise your hands above your head or chest together
Hold for 5-8 breaths and practice on the opposite side
5. Dance King Style
Standing posture, pelvic upright position
Tighten the core, bend the left leg, and grab the inner side of the left ankle with the left hand
As you exhale, grab your ankle and slowly lift it up
Left hand and foot against each other, without shrugging or tightening the core
Maintain body stability, extend your right hand forward and hold for 5-10 breaths
Reverse Side Exercise
6. Crow style
Knee bending squat with hands in front of the body and hands one shoulder width apart
Support the ground with both hands, shoulder width apart, with arms bent and forearms perpendicular to the ground
Tighten the core and place both knees forward in the armpit position
As you exhale, slowly lift your feet off the ground
Keep your eyes fixed for 3-6 breaths
7. Bow style
Lie prone with legs straight and feet shoulder width apart
Bend your legs and grab the same ankle with both hands
Tighten the core, exhale, and push your feet backwards and upwards
Stretching the chest, sinking the shoulders, and taking 5-8 breaths to rest
8. Boat style
Knee bending sitting position with hands on the back of the hips for support
Inhalation, spinal extension, shoulder fossa expansion
Exhale, retract the core, lift both feet, and lower legs parallel to the ground
Raise your hands flat in front of you and sink your shoulders to maintain stability
Stay for 5-8 breaths