Rooted in India, yoga hybrids blend traditional postures with modern methods using props, modifications, warm-ups, and alternating spinal moves for safer, accessible classes.

Participation rose during COVID-19 amid growing awareness; yoga apparel is projected to reach $70,291 million by 2030.

Themed and animal-assisted yoga grew, and UK puppy classes use 5–12 puppies.

Goat yoga offers joyful, relaxing stress relief.

Peloton Yoga provides varied, expert-led classes that build strength, flexibility, mental well-being, social connection, and access.

Movement Flow blends yoga, dance, martial arts, and gymnastics and requires instructor certification.

Yoga reduces stress and anxiety, improves mood, and enhances strength, flexibility, posture, breathing, and overall health.

Top European footballers use yoga to boost flexibility, balance, core strength, and lower stress and injury risk.

Regular practice supports emotional resilience, hormonal balance, sleep, and weight management.

In cancer care, yoga reduces depression, anxiety, and fatigue, and improves sleep and spiritual well-being.

Laughter yoga lowers stress via endorphins and serotonin.

Outdoor yoga reduces stress through nature contact and social ties.

Animal-assisted yoga and dog interaction foster calm, lower cortisol and pain, raise oxytocin, improve mood and some cardiovascular markers, and may enhance alpha-band relaxation. [15][16][17].

Yin yoga boosts flexibility, tension release, and circulation, and may lower stress, anxiety, and depression risk while aiding wound healing and cognition.

Functional training–yoga hybrids can improve condition and well-being across ages.

Animal Flow requires a qualified coach, careful programming, high agility, strength, and mobility, raises injury risk in older adults or those with back problems, and is not ideal for major hypertrophy.

Hot yoga is unsuitable for several cardiometabolic or organ diseases and should be modified during menstruation.

Rooted in India, yoga hybrids blend traditional postures with modern methods using props, modifications, warm-ups, and alternating spinal moves for safer, accessible classes.

Title:

Content: Log in to the mail
Yoga for beginners: seven basic exercises for the whole body
Yoga is often understood as physical exercise for stretching.
But that's not exactly true.
Yoga is a whole system of different practices that develops the body and spirit of a person.
In a broad sense, yoga is a way of life, behind which there is a certain worldview and philosophical knowledge about the principles of the world order and the place of a person in the world.
The basic concepts of yoga were formulated between the second and fourth centuries BC, but they do not lose their relevance today.
Even then, the father of modern yoga guru Patanjali compiled his famous Yoga Sutras - a set of 196 aphorisms that reveal the essence and philosophy of yoga.
This legendary treatise is divided into eight sections.
The first two talk about lifestyle, that yoga should lead a quiet life, be benevolent, take care of physical and mental hygiene and meditate.
Negative feelings need to be completely eradicated, as they do not bring any benefit.
The third and fourth sections deal with the physical side of yoga.
It contains a detailed description of asanas - exercises that contribute to increasing vital energy and improving the physical body.
The last four sections deal with the evolution of the mind and mental qualities of a person through meditation and training of mental abilities.
In the modern world, of course, yoga is considered rather as gymnastics, strengthening the body.
Doing yoga regularly, you can increase the overall level of health, adjust the work of individual organs, adjust the figure, “tighten ” muscles and skin.
Who benefits from yoga?
Yoga classes are suitable for almost everyone.
This is not a sport, but rather exercise therapy, so you can start practicing yoga at any age.
There is yoga for children, for the elderly and even for future mothers.
Starting to do yoga, do not worry that you may not be mobile enough.
Yoga is designed to develop flexibility and plasticity.
As a health practice, yoga is useful in the following cases:
problems with the spine; arthritis and arthrosis; chronic fatigue syndrome; anxiety; insomnia and poor sleep; internal stress, the effects of stress; asthenia; vascular dystonia; functional disorders of internal organs; PMS; and, of course, if you are just a person and have a body))
Do not lose sight of the fact that there are contraindications in yoga.
Do not engage in yoga without prior consultation with your doctor when:
• with mental disorders;
• exacerbation of diseases of internal organs;
• in the case of heart disease, joints;
• with colds and with fever;
• after the operation;
• Oncology.
What is Yoga?
There are many directions of yoga, but not all are suitable for those who are just getting acquainted with this practice.
Which one to choose?
For those who want to study at home, at a calm pace, hatha yoga is suitable.
All other forms of yoga originate from this direction.
Hatha combines meditation, pranayama (breathing technique), relaxation, and fairly simple exercises.
Classical hatha yoga is aimed primarily at the development of the physical body - the elimination of muscle blocks and clamps, the normalization of metabolic processes in the body, posture correction and strengthening of the muscular corset, the emancipation of all the joints of the body, the stabilization of the emotional and hormonal background.
For people with weakened health, during rehabilitation after surgery, the elderly, overweight people, pregnant people, as well as for completely new to yoga, it is better to choose Iyengara-yoga.
This simple direction introduces beginners to the course with exercises that are performed not on speed, but on stretching the muscles.
For the correct performance of poses in practice, supports are often used:
• blankets;
• blocks;
• belts;
• rollers.
For more mobile and restless, as well as for those who have already managed to get acquainted with yoga, ashtanga yoga is suitable.
It differs from hatha yoga in that there is necessarily a connecting element between asanas: movement and breathing, on which static poses are strung like beads on a fishing line.
Ashtanga yoga is quite dynamic and helps to direct excess energy in the right direction.
But such practices require good physical training, so it can hardly be considered as the initial stage of yoga at home.
For the most active people, power yoga is also suitable - a relatively new direction compared to other types of yoga.
It should be borne in mind that the load on the body is even more intense than in ashtanga yoga.
Strength yoga is not for beginners, but it is an ideal compromise for those who prefer yoga to functional workouts.
Power yoga helps to increase flexibility, develops endurance and quickly puts the body in order with minimal trauma.
Kundalini yoga will be especially interesting for those who focus on spiritual development.
This direction is based on meditation, asanas, chanting mantras, breathing exercises and concentration of consciousness.
The very practice of kundalini yoga does not imply special physical training, however, as home yoga for beginners, it will not work.
It is better to learn this direction under the guidance of an instructor.
Although it is a physical activity, but not intense, at a calm pace, does not require long-term muscle recovery, as, for example, after training in the gym or functional training.
For the practice of yoga, unlike many other areas, no special equipment or equipment is needed.
You only need a rug or any non-slip coating, comfortable clothes, a place for training and desire.
General recommendations for yoga classes: cheat sheet for beginners
Yoga, like any other physical activity, loves regularity and constancy.
2-3 times a week for 1-1.5 hours is ideal.
But it is quite possible to practice every day, especially if the training is short in time, such as the Surya Namaskar complex (greeting the Sun).
Any yoga session – at home or in the fitness center, for beginners or for advanced – always starts with warming up exercises.
This is to prepare the joints and muscles for the upcoming practice and prevent possible stretching or injury.
In yoga classes, it is necessary to include “standing ” static asanas.
They help strengthen the ligaments and muscles around the joints.
After deflections, it is necessary to perform compensating asanas, that is, alternate deflections with slopes.
It is important for the health of the spine.
These simple rules will help make yoga classes not only effective, but also safe.
And by doing yoga exercises conscientiously and regularly, you can achieve impressive results: the body will become flexible, and the mind – clear.
A set of asanas (exercises) for beginners
Mountain pose (Tadasana)
Stand straight, placing the feet on the width of the pelvis parallel to each other.
Pull up your knees, belly, buttocks.
Pull slightly up the crown, straightening, feel how the spine is stretched.
Straighten your shoulders, lower them down and take them a little back, bringing the shoulder blades to the center of your back.
Hands hang freely along the body.
Tune in to class.
Chair pose (Utkatasana)
From the previous asana, begin to squat slowly, moving the pelvis back, as if sitting on a chair.
At the same time, raise your hands up so that they become an extension of the side surface of the body.
Follow the technique of performing asana.
The knees and feet should be parallel to each other, the back is straight or has a natural deflection.
Reaching the angle in the knees 90 degrees, fix yourself in this position for 2-3 breathing cycles.
One breathing cycle is a calm inhalation and exhalation without pause.
If the asana is given to you easily, you can complicate it by adding a rise to the socks 6-8 times.
Then slowly return to Tadasana.
Deep tilt pose (Uttanasana)
You can perform from the basic tadasana or from the previous utkatasana.
Tightening the abdominal muscles, with a straight back lean forward by 90 °.
Then lean even lower, trying to touch the knees with your forehead.
You can wrap your hands around your legs.
Try to keep your knees straight and keep your heels from the floor.
The body is pressed to the hips as much as possible.
Feel how the muscles of the calves and the back of the thigh stretch.
Strap pose (Falakasana)
From the previous asana, lower your palms under your shoulders and step back first with one foot, then with the other foot, placing them on the width of the pelvis.
Twist the pelvis, smoothing the lumbar deflection, strain the muscles of the buttocks.
The back and legs should be a single line.
The elbows are slightly bent.
Try to distribute the weight of the body equally between the palms and feet.
Stay in the asana for several breathing cycles.
Dog pose face down (Adho Mukha Shwanasana)
From the plank, leaving the palms and feet in place, lift the pelvis up.
Try to keep your back straight, but the legs can be slightly bent in the knees and raise the heels to ease the situation.
Warrior 's pose (Virabhadrasana)
Standing in the pose of a dog face down, raise your right leg and step it forward between the palms.
Then lift the body, stretch your hands up.
At the back, the left leg remains straight on the sock.
Distribute body weight equally on both legs.
Stay in the asana for several breathing cycles.
Then repeat: plank - dog face down - step forward with the left foot - pose of the warrior.
Such circles can be performed 4-6 in a row.
Dead Man (Shavasana)
Lie down on the mat smoothly and comfortably, place your hands along the torso with your palms up.
Spread your legs a little.
Close your eyes.
Feel complete relaxation, try to get rid of all thoughts and just observe the sensations in the body.
This mini-complex takes only 15-20 minutes and can be performed every day as a morning charge.
Now you know that yoga is a great way to improve health and strengthen the body.
The practice helps to overcome stress, nervous strain, cope with various ailments, contributes to the formation of a beautiful figure and the correction of posture, develops flexibility and endurance.
Enjoy it and be healthy!

Participation rose during COVID-19 amid growing awareness; yoga apparel is projected to reach $70,291 million by 2030.

Title:

Content: Yoga Clothing Market Expected to Reach $70,291.0 Million by 2030-Allied Market Research

Yoga Clothing Market

PORTLAND, OR, UNITED STATES, November 23, 2021 /EINPresswire.com/ -- Recent years have seen increased traction toward hybrid form of yoga. For instance, yoga & sports, yoga & surf, yoga cruises, yoga & diving, yoga & detox, and yoga & wine along with the more popular yoga & meditation and yoga & Ayurveda programs are trending among the practitioners. These programs are highly engaging, interactive, and full of fun, which, in turn, has resulted in increase in enrollments for these programs. This trend is likely to prevail in the upcoming years with the relaxation of lockdown and social distancing norms. Therefore, the increased participation in yoga is propelling the global yoga clothing market demand.

According to a new report published by Allied Market Research, titled, “Yoga Clothing Market by Product Type, End User, and Distribution Channel: Global Opportunity Analysis and Industry Forecast, 2021–2030,” the global yoga clothing market size is expected to reach $70,291.0 million by 2030 at a CAGR of 7.8% from 2021 to 2030.

Yoga is a combination of spiritual, physical, and mental discipline originated in India. It is a holistic discipline based on an extremely subtle science, majorly focusing on bringing harmony between body and mind. Yoga is well-known for promotion of health, management, disease prevention, of many lifestyle-related disorders. In addition, practicing yoga improves strength, flexibility, breathing & lung capacity, and posture. It thus aids in managing anxiety, stress, depression, and other chronic diseases. The rising awareness regarding the mental and physical health benefits of practicing yoga is compelling the population to increasingly join yoga classes, thereby increasing the number of yoga participants. The rising number of yoga participants is a significant driver of the global yoga clothing market.

Download Sample Copy with TOC, Graphs & List of Figures: https://www.alliedmarketresearch.com/request-sample/14563

The yoga clothing market growth is propelled by alarming surge in incidence of obesity and health-related diseases. In addition, consumers are increasingly following fitness practices such as yoga and are engaged in purchasing accessories for the same such as yoga clothing, blocks, and yoga mats, which boost the growth of the global yoga clothing market. Furthermore, governments of various countries and yoga & fitness clubs have been actively engaged in promoting yoga worldwide, which has resulted in increased awareness of benefits of yoga globally. For instance, the Indian Prime Minister Narendra Modi proposed the idea of International Yoga Day at United Nations General Assembly (UNGA) in 2014. This encouraged people worldwide to practice and get involved in yoga and Pilates. Moreover, in 2016, the Indian Prime Minister asked his ministers to make Yoga a mass movement. All these factors collectively are anticipated to increase the number of yoga practitioners, which, in turn, will propel the demand for yoga clothing, thereby driving the growth of the global yoga clothing market.

The outbreak of COVID-19 pandemic resulted in increased participation in yoga and other fitness activities. People became more health conscious and started practicing yoga by learning on online platforms. However, the manufacturing plants of apparels were halted during the initial phase of lockdown restrictions and there were significant disruptions in the supply chain. This resulted in certain loss to the yoga clothing industry.

According to the global yoga clothing market analysis, the market is segmented on the basis of product type, end user, and distribution channel. On the basis of product type, the market is segregated into top wear and bottom wear. On the basis of end user, it is classified into men and women. On the basis of distribution channel, the yoga clothing market is segmented into supermarkets/hypermarkets, specialty stores, e-commerce, and others.

On the basis of region, the yoga clothing market is analyzed across North America (U.S., Canada, and Mexico), Europe (UK, Germany, France, Spain, Netherlands, Italy, and rest of Europe), Asia-Pacific (China, Japan, India, South Korea, Australia, and rest of Asia-Pacific), and LAMEA (Brazil, South Africa, Saudi Arabia, and rest of LAMEA).

According to the yoga clothing market forecast, on the basis of product type, the top wear segment is expected to be the fastest-growing segment owing to the growing number of yoga practitioners owing to the rising prevalence of obesity among the global population.Upsurge in investment in R&D to enhance characteristics, usability, effectiveness, and comfort of yoga clothing is anticipated to propel the market growth.

Extensive analysis regarding how the COVID-19 outbreak affects the Yoga Clothing Market: https://www.alliedmarketresearch.com/request-for-customization/14563?reqfor=covid

On the basis of the end user, the women segment accounted for 60.9% of the overall market share. The increased awareness among the women regarding the body aesthetics is propelling the women participation in yoga. Further, female celebrities such as Kim Kardashian, Demi Moore, Madonna, Shilpa Shetty, Kareena Kapoor, and BipashaBasuencourages the female population to indulge in yoga activities.

As per the yoga clothing market trends, on the basis of distribution channel, the specialty stores segment accounted for 60.8% in 2020 due to their increased penetration in the developed markets like North America and Europe.

Players operating in the yoga clothing market have used a variety of developmental strategies to expand their market share, exploit the yoga clothing market opportunities, and boost market profitability. The key players profiled in this report include Nike, Puma, Asics, Under Armour, Inc., Adidas, Lululemon Athletica, Manduka, Prana, Hugger Mugger, and Aurorae Yoga, LLC.

Key findings of the study

The yoga clothing market was valued at $33,680.0 million in 2020, and is estimated to reach $70,291.0 million by 2030, growing at a CAGR of 7.8% during the forecast period.
By product type, the bottom wear segment is estimated to witness the fastest growth, registering a CAGR of 8.1% during the forecast period.
In 2020, depending on end user, the women segment was valued at $20,520.7 million, accounting for 60.9% of the global yoga clothing market share.
In 2020, the U.S. was the most prominent market in North America, and is projected to reach $5,855.5 million by 2030, growing at a CAGR of 6.4% during the forecast period.

Interested to Procure The Data? Inquire here at: https://www.alliedmarketresearch.com/purchase-enquiry/14563

David Correa
Allied Analytics LLP
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Themed and animal-assisted yoga grew, and UK puppy classes use 5–12 puppies.

Title:

Content: Peloton Yoga: A Comprehensive Guide to the Best Yoga Classes on Peloton

Peloton is a well-known fitness company that offers a variety of workout options, including cycling, running, strength training, and yoga. Peloton yoga is popular among fitness enthusiasts who want to improve their flexibility, balance, and strength. Peloton yoga classes are led by world-class instructors offering various teaching styles and training backgrounds to cater to different needs and preferences.

Peloton yoga is available both live and on-demand, making it easy for users to fit yoga into their busy schedules. The Peloton app offers a variety of yoga classes, including vinyasa, power yoga, restorative yoga, and yoga conditioning. Users can choose courses based on their experience level, mood, music style, and fitness goals.

Peloton yoga is more than just a workout; it is a way to connect with oneself and find inner peace. Peloton yoga focuses on diving deep into specific poses, body parts, or even moods. Regarding the recovery element of Peloton yoga, consider it a rest day. Peloton yoga helps users to improve their physical, mental, and emotional well-being, making it a great addition to any fitness routine.

What is Peloton Yoga?

Peloton Yoga is an on-demand yoga program offered by Peloton. It is designed to help users improve their flexibility, strength, and mindfulness through various yoga classes. Peloton Yoga has a range of classes for all levels, from beginner to advanced, and offers live and on-demand classes.

The program is rooted in five elements of the practice: foundation, power, focus, recovery, and unity. Each element allows members to curate their practice to match their interests, experience, and ability. Peloton yoga focuses on diving deep into specific poses, body parts, or even moods. Regarding the recovery element of Peloton yoga, think: rest day. As the name suggests, it is designed to help users recover from intense workouts and reduce stress levels.

Peloton Yoga offers a variety of classes, including Vinyasa, Hatha, and Yin yoga. Vinyasa yoga is a dynamic style of yoga that links breath with movement. Hatha yoga is a slower-paced practice that focuses on holding poses for longer periods. Yin yoga is a restorative practice that involves holding poses for several minutes to release tension and increase flexibility.

Peloton Yoga also has a range of expert instructors who guide users through their practice. The instructors are experienced and certified yoga professionals who offer personalized instruction and modifications for all levels.

Benefits of Peloton Yoga

Physical Benefits

Peloton Yoga is a great way to improve your overall physical health. The practice can help you build strength, increase flexibility, and improve your balance. Additionally, it can help you manage your weight by burning calories and reducing stress levels. Here are some of the physical benefits of Peloton Yoga:

  • Builds strength in the muscles
  • Increases flexibility and range of motion
  • Improves balance and stability
  • Burns calories and promotes weight loss
  • Reduces stress and tension in the body

Mental Benefits

In addition to the physical benefits, Peloton Yoga can positively impact your mental health. The practice can help you reduce stress, improve your mood, and increase your overall well-being. Here are some of the mental benefits of Peloton Yoga:

  • Reduces stress and anxiety
  • Improves mood and promotes feelings of happiness
  • Increases mindfulness and self-awareness
  • Boosts overall sense of well-being
  • Improves sleep quality and duration

Social Benefits

Peloton Yoga is also a great way to connect with others and build community. The practice can help you meet new people, make friends, and develop a support system. Additionally, it can help you feel more connected to your body and your surroundings. Here are some of the social benefits of Peloton Yoga:

  • Connects you with like-minded individuals
  • Offers a sense of community and support
  • Provides opportunities for personal growth and development
  • Encourages a sense of connection to your body and surroundings

Peloton Yoga Classes

Types of Classes

Peloton offers various yoga classes catering to different levels and preferences. The classes are grouped into three categories that fall under the area of “foundation”: Yoga Flow, Yoga Basics, and Yoga Anywhere. Yoga Flow classes are designed for intermediate and advanced yogis who want to challenge themselves with dynamic sequences. Yoga Basics classes are ideal for beginners or anyone who wants to improve their alignment, breathing, and mindfulness. Yoga, Anywhere classes, are perfect for those who want to practice yoga on the go or in limited space.

Instructors

Peloton has a team of world-class yoga instructors bringing unique styles and expertise to each class. Some popular Peloton yoga instructors include Kristin McGee, Aditi Shah, and Denis Morton. Each instructor’s bio on the Peloton website provides information about their background, certifications, and teaching philosophy. Members can choose their favorite instructors and follow their classes for a consistent yoga experience.

Class Formats

Peloton offers several class formats that combine yoga with other disciplines such as strength, cardio, and meditation. Some popular designs include Yoga Bootcamp, Yoga Flow + Meditation, and Yoga + Stretching. Yoga Bootcamp is a high-intensity workout that combines yoga poses with strength and cardio exercises. Yoga Flow + Meditation is a calming practice focusing on breathwork and mindfulness. Yoga + Stretching is a gentle class that helps to release tension and improve flexibility. Overall, Peloton yoga classes provide a comprehensive and personalized yoga experience for members of all levels. With various class types, expert instructors, and innovative formats, Peloton easily incorporates yoga into your fitness routine.

Peloton Yoga Equipment

When it comes to practicing yoga on Peloton, there are a few essential pieces of equipment that you will need. The right clothing and a yoga mat are the two main items you will need to get started. It is vital to wear comfortable and breathable clothing that allows for a full range of motion. A high-quality yoga mat will provide the necessary grip and cushioning to support your practice. Peloton offers its own branded yoga mat, but other options are available on the market.

In addition to the basics, there are a few optional pieces of equipment that you should consider. Yoga blocks, a yoga bolster, and a yoga strap, can all be helpful tools to enhance your practice. Yoga blocks provide extra support and stability during certain poses, while a yoga bolster can be used for seated and standing postures. A yoga strap can help you deepen your stretches and improve your flexibility.

While not essential, you should consider adding a few non-essential items to your practice. An eye pillow can be used during savasana to help you relax and unwind. Liquid chalk can also be helpful if your hands get sweaty during your practice, providing extra grip on your mat.

Overall, the equipment you need for Peloton yoga is relatively minimal. Investing in high-quality basics such as a yoga mat and comfortable clothing is a good place to start, and you can add additional pieces as you progress in your practice.

Peloton Yoga Membership

Peloton offers a variety of membership options for those who want to practice yoga. All memberships come with access to the Peloton App, live and on-demand classes, personalized class recommendations, and training programs.

The Peloton Yoga Membership is perfect for those who want to focus exclusively on yoga. This membership provides access to various yoga classes, programs, and instructors. With the Peloton Yoga Membership, you can choose from beginner, intermediate, or advanced classes and classes that focus on specific areas like flexibility, strength, and balance. In addition to the yoga classes, the Peloton Yoga Membership also includes access to Peloton’s yoga instructors.

The instructors are experienced and knowledgeable, and they provide guidance and support to help you get the most out of your practice. You can choose to follow a specific instructor or try out different instructors to find the one that works best for you. If you need more time to be ready to commit to a Peloton Yoga Membership, you can also access yoga classes through the Peloton App Membership.

This membership provides access to Peloton’s classes, including yoga, cycling, running, and strength training. You can take yoga classes as part of your overall fitness routine or focus exclusively on yoga when you want to. Overall, Peloton’s yoga memberships are a great way to practice yoga from your home. With a wide range of classes, programs, and instructors, you can find a practice that works for you.

Conclusion

Peloton Yoga is a great option for those looking to practice yoga from their home. With various classes to choose from, including different difficulty levels and lengths, there is something for everyone. Peloton Yoga also offers classes that focus on specific body areas, such as arms, core, and glutes, making it an excellent option for cross-training.

The five elements of Peloton Yoga – foundation, power, focus, recovery, and unity – provide a framework for members to curate their practice to match their interests, experience, and ability. The instructors are knowledgeable and skilled, giving clear instructions and modifications for different levels.

In general, Peloton Yoga classes are good for enhancing recovery, improving athleticism, and increasing performance. They offer restful workouts and meditation for healing and focus, while providing challenging courses for those looking to improve their strength and flexibility. Overall, Peloton Yoga is a great option for those looking to practice yoga in a convenient and customizable way.

Goat yoga offers joyful, relaxing stress relief.

Title:

Content: Yoga with puppies: "It is impossible not to look at them"
Comments
Euronews
Yoga classes with puppies in Manchester - Copyright AP Photo
In the UK, yoga with puppies is gaining popularity.
Classes are designed for the initial level of training, so that everyone can join
Puppies in the class must be from one litter, so performing asanas helps – or interferes with – usually from five to 12 puppies.
Organisers of this class in Manchester collaborate with local cynologists.
Tyler Whitworth, a teacher, says: “It can be hard to study because you have to concentrate, but puppies are so cute, so you can ’ t help but look at them.
In addition, they bite you, crawl on you, this is also an exercise for self-awareness. ”
Such activities also help puppies socialize and allow dog breeders to find owners for their pets.

Peloton Yoga provides varied, expert-led classes that build strength, flexibility, mental well-being, social connection, and access.

Movement Flow blends yoga, dance, martial arts, and gymnastics and requires instructor certification.

Title:

Content: She is a full-time faculty member at Shue University. She is a certified coach to promote emerging sports.
Journalist Hsu Min-yung / reporting from Taipei
There are many different types of sports. The recent “Movement Flow ” movement, which combines yoga flexibility, dance and gymnastics with a focus on the combination of softness, muscle strength and coordination, has gained a lot of attention. Players can use their creativity to combine various actions into different gameplay," while playing and playing. "
▲ Luo JieXin (red top) is the 1st Certified Instructor in Asia for Movement Flow.
(Photo / Courtesy of Lo Chieh-hsin)
[Advertisement] Please continue reading...
Luo Jianxin, 34, has been studying hard since childhood. He dreamed of working as a university professor. After graduating from university, he went abroad to study. He successfully obtained a double master ’ s degree in English Literature, Media and Cultural Studies from Lancaster University.
▼ Chieh-Xin Lo holds a dual master ’ s degree in English Literature, Media and Cultural Studies from Lancaster University, UK. (Photo / Courtesy of Chieh-Xin Lo)
"I like teaching very much," Luo said, after all, when a university professor is his own dream from childhood, and from part-time lecturer to full-time lecturer, the process is not easy, the new full-time lecturer in the world, although it is 2 years, but usually can be renewed. Instead of waiting until the age of 40 to be eliminated, it is better to take the initiative to meet the challenge now.
With this feeling, Lok Chi-hsin, who loves sports, first came into contact with NKT, and then learned about “Movement Flow ” through friends. Because he thought this exercise was very interesting, Lok Chi-hsin slowly put himself into the exercise and studied it. He became a certified instructor in May last year, and he is the first person in Asia.
▼ Chieh-Xin Lo is the 1st Certified Instructor in Asia for Movement Flow.
(Photo / Courtesy of Lo Chieh-hsin)
Movement Flow is a new type of movement that combines yoga, dance, martial arts and gymnastics. It consists of three elements: “softness, strength and coordination ”. Movement Flow is more dynamic than yoga from one posture to another. In the process, students are required to roll from floor to side. The movement combines into a set of smooth exercises that challenge muscle strength and coordination more than yoga.
Luo JieXin further explained that “Movement Flow ” is divided into three levels, the first level has 31 actions, the second level has 18 actions, and the third level is for teacher training. In the first level, 70% of the actions are relatively simple. After learning a single action, you can link the single action, such as splitting legs, turning over, and standing upside down. This is also the reason why she feels fun and willing to engage in sports.
▼ Movement Flow combines yoga, dance, martial arts and gymnastics. (Photo / Courtesy of Luo JieXin)
However, Luo Jiaxin said that this sport because of more movement, more activity, easier to sweat, in advance warm-up is of course necessary, and the need for space is relatively large, an average of about 2 square meters, but from the exercise, you can develop personal body ductility, in concert with music is more interesting.
▲ Luo Chieh-shin went to the Sports General Studies Division of tertiary institutions to hold the “Movement Flow ” experience. (Photo / Courtesy of Luo Chieh-shin)
In addition to being the first certified instructor of Movement Flow in Asia, she is also one of the main team members of the movement. In order to promote the movement, she has held sports general education classes in universities such as New Taiwan and Taitung University.
▼ Luo JieXin introduces and promotes Movement Flow.
(Photo / Courtesy of Lo Chieh-hsin)
Luo JieXin frankly, contact with this sport for about a year, is still in the promotion stage, income is not stable as a full-time lecturer at the New University, but optimistic about the potential is endless, the family also supports, and is what they like to do, can challenge the future, hope to be extended to universities and all over Taiwan, so that everyone can enjoy this fun sport together.
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Yoga reduces stress and anxiety, improves mood, and enhances strength, flexibility, posture, breathing, and overall health.

Title:

Content: Yoga for Children classes in West Sussex

A fun, friendly, and local yoga class in West Sussex for children 2-11 years old. Llamaste!
Watch more videos on Shots!
and live on Freeview channel 276
Visit Shots! now

Welcome to YOGA FOR CHILDREN. Running classes around Hampshire and West Sussex. Its founder, Susan is a qualified children's yoga teacher, accredited by the Yoga Alliance Professionals and an affiliate with Relax Kids.

Each class begins with a fun yoga welcome, followed by warmup exercises for the body and to focus the mind, then exploring a story adventure all set to yoga poses. There is a new story theme each week, some popular ones are the farm, a magical forest, the ocean, pirates, camping, and superhero week, the possibilities are endless! There are engaging activities including, yoga games, learning breathing techniques, positive affirmations, and age-appropriate mindfulness and stories.

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She has been practising yoga for 20 years, and through the classes, she teaches and regularly observes the benefits of yoga through the children that attend, delighting in their progression, confidence building, enjoyment, and enthusiasm for yoga! She also has slots on local radio discussing yoga and offering practical pointers for all.

So, what are the benefits? Susan explains that teaching children how to connect their breath to their body through movement can be a powerful tool. A regular yoga practice can not only help children when they need to relax their bodies and busy minds but also support confidence and self-esteem, resilience, strength, flexibility, focus, self-respect, and body awareness and to better understand their emotions. Yoga can provide a wonderful ‘toolbox’ to dip into when they need a moment to reflect, create energy, or help empower them to believe in themselves!

Do you work with children in an educational setting or club? Why not get in touch, Susan also works with nurseries, primary schools, home education groups, children’s activities clubs and even yoga children’s parties!

Check out her website and Facebook for regular updates on classes, events, holiday clubs, and weekend workshops. Come and join the adventure!

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Top European footballers use yoga to boost flexibility, balance, core strength, and lower stress and injury risk.

Title:

Content: Increase flexibility, avoid injuries, reduce stress: How yoga helps players like Salah, Harland and others stay at the top
GOAL
Mohamed Salah, as always, is the calmest man on the Anfield pitch.
When fans and teammates — and maybe one or two people in the media seats — immersed themselves in the moment he scored, the Egyptian only smiled.
He closed his eyes, raised his left leg and placed it on his right leg.
Tenth salute.
On that day Liverpool fans bowed to their Egyptian king.
Salah scored some gorgeous goals for Liverpool, but few were as eye-popping as his goal against Chelsea that afternoon in April 2019.
Few celebrations are as memorable as this.
"I am a yoga lover," Salah later said of his celebratory movement. "I do yoga and that movement comes to my mind."
Known in Liverpool as the ultimate athlete and the ultimate professional player, Salah has been practising yoga for many years and he is one of the many world-class players who have benefited from yoga.
Cristiano Ronaldo, Lionel Messi, David Silva, Ibrahimovic and Harland have all listed yoga as an important part of their training and recovery procedures, and Giggs, the Premier League ’ s most prestigious player, believes this is one of the main reasons he is able to continue playing in the Premier League beyond his 40th birthday.
Ten years ago it was big news for professional players to learn yoga, but now several of Europe's top clubs employ professional yoga instructors, and classes are often mandatory rather than optional.
What are the benefits of practicing yoga?
"There are many benefits," said Beasley, who runs the Yoga Bee studio in Cheddar, Greater Manchester, in an interview with Quicken Loans Arena.
“Yoga adds flexibility, a person ’ s range of motion, so for football players, that obviously helps them.
That means less risk of injury, it helps to extend the stride of the player and it also helps with core strength. "
Besley, who has worked with many past and present footballers, explained with a laugh that most people were skeptical at first and then quickly changed their minds.
"We have a real mix of old and young, current and former players, young players and old players.
"What we've noticed is that the players who have been playing football for a long time are only now trying yoga and they want to get to know yoga a little bit earlier."
"Football puts a lot of pressure on the body and at the moment there are two players I work with who have to retire early because of injuries and one of them is just in his 30s and I think that explains everything."
“There are a lot of misconceptions about yoga – think it ’ s primarily for women, or think it ’ s people sitting there ‘ chanting ’ and ‘ sighing ’ – but the main misconception I ’ ve found over the years is that yoga is easy.
In fact, the football players I worked with found it very quickly. "
So what kind of yoga class would Besley recommend to a football player?
She said: “There are many different types of courses with different benefits.
I don't think footballers in general would want to do some quick yoga class.
I think what ’ s better for them is to do deeper stretches in slower paced classes like Yin Yoga or Strength Yoga, where you hold a pose but not for too long. ”
“We did a lot of work on balance, one-legged squats and tree-like poses (like Salah ’ s celebratory moves), things like that.
Football is an uneven sport, you play more with one leg than with the other, often with one leg to push and push and force, and suddenly change direction, so improving core strength and balance can have great benefits.
"At the beginning of each exercise, you usually do what is called 'sun etiquette', as a warm-up exercise to exercise every part of your body."
"I don't recommend that players do particularly intense yoga before games or training, but the sun etiquette is really beneficial and can be done in 10 minutes."
Conte, for example, has spoken about using yoga and meditation to help him stay calm during games — whether that works depends on your opinion — and players like Bellerin believe it helps them sleep better after games at night.
Beasley said, “Unless you do it yourself, it ’ s hard to explain. ”
But I believe it can not only prolong a player ’ s career, but also change their mindset. ”
"For example, it can definitely be used to make you calmer.
It helps to lower the heart rate, so the cardiovascular benefits are there.
Then there's focus, attention, recovery, stress reduction and improved sleep.
“Obviously, there ’ s a lot of pressure to play football or any professional sport.
There ’ s a lot of physical and mental stress, and if you ’ re taught breathing and concentration skills, this must be a benefit. ”
Breathing is an important and undervalued part of life.
This is one of the things I keep telling myself throughout the day: Breathe, breathe! "
“A lot of people breathe from the chest because they have pressure.
They do not breathe from the stomach, so their lungs are not enriched, and yoga teaches people about this. "
Most footballers, such as Salah and Ronaldo, practice yoga at home almost every day, preferring privacy, while others attend classes at studios such as Besley.
"Everyone is different," she said. "The main thing is to make it a part of your life, your routine, your day.
"It will be an important part of the recovery for the football players," he said.
“I think if there ’ s a proper course, twice a week, you ’ ll see the benefits of yoga and you ’ ll learn the skills you need to move forward. ”
And doing those yoga stretches 15 minutes before the race would be much better than some of the warm-up exercises I've seen! "
"Now is the era of marginal gains in football and sports, and for that reason it is not surprising to see things like yoga become a bigger part of the daily activities of clubs and players because, like I said, the benefits of practicing yoga are huge."

Regular practice supports emotional resilience, hormonal balance, sleep, and weight management.

Title:

Content: How yoga practices and mindfulness can benefit males battling infertility

Male infertility is a significant aspect of the struggle for couples. Mental health plays a crucial role in sperm health and overall well-being, impacting hormonal balance and sperm quality. Stress management techniques like yoga and mindfulness can help improve emotional resilience and reproductive health.
Infertility is a challenging and sometimes stressful struggle for many couples. While the spotlight tends to be on female reproductive concerns, male infertility is an important aspect, accounting for 40-50% of all infertility diagnoses. Addressing male infertility requires both medical treatments and lifestyle adjustments, such as the implementation of yoga and mindfulness techniques.These habits can have a significant positive impact on both mental and physical health, ultimately leading to improved reproductive health.
The Impact of Mental Health on Sperm Health
Mental health has a significant impact on general well-being and fertility. Chronic stress, anxiety, and depression can have a detrimental influence on hormonal balance and sperm quality. Stress causes the release of cortisol, a hormone that may hinder the formation of testosterone, the key male sex hormone responsible for sperm production. Elevated cortisol levels can cause low sperm count, poor motility, and abnormal sperm morphology.
Furthermore, mental health concerns can lead to harmful habits such as smoking, excessive drinking, and poor nutritional choices, worsening infertility problems. Thus, controlling stress and promoting mental health are critical components of treating male infertility.
How Yoga and Mindfulness Help Mental Health
Yoga and mindfulness are effective stress-management techniques that can also improve mental health. Here's how they can help males with infertility:
1.Stress Reduction: Yoga consists of physical postures (asanas), breathing exercises (pranayama), and meditation. These routines stimulate the parasympathetic nervous system, which promotes relaxation and reduces stress. Mindfulness meditation teaches people how to focus on the present moment, which reduces anxiety and depression symptoms.

2. Emotional Balance: Regular yoga and mindfulness practices can improve emotional resilience, allowing people to better cope with the emotional rollercoaster that comes with infertility treatments and uncertainty. This emotional balance is essential for keeping a positive attitude and perseverance during the infertility journey.
3. Improved Sleep: Poor sleep quality has been related to increased stress and hormonal imbalances, all of which hurt sperm quality. Yoga activities, particularly restorative yoga and meditation, can help improve sleep quality, ensuring that the body gets enough rest and healing.

Physical Health Benefits of Yoga
In addition to mental health benefits yoga also adds greatly to physical health, which is vital for enhancing fertility.
1. Improved Blood Flow: Certain yoga postures, such as forward bends and inversions, increase blood circulation to the pelvic area, which benefits reproductive organ health. Improved blood flow enables greater oxygen and nutrition delivery to the testes, which improves sperm quantity and quality.
2. Hormonal Balance: Regular yoga practice helps control the endocrine system, resulting in a more balanced hormonal environment. Because hormones play an important role in sperm production, maintaining hormonal balance is essential for managing infertility issues.
3. Weight Management: Obesity is a known risk factor for infertility. Yoga, when paired with a good diet, aids with weight management by increasing metabolism and boosting physical activity. Weight control is critical to hormonal balance and reproductive health.

4. Detoxification: Yoga activities, particularly twists and certain pranayama methods, help to cleanse the body by activating the lymphatic system and encouraging the evacuation of toxins. A toxin-free body works more efficiently, including the reproductive system.
Yoga and mindfulness techniques address male infertility as a whole, improving both mental and physical health. Such habits can help with sperm quality and overall reproductive health by lowering stress, improving mental well-being, and boosting physical fitness. Incorporating yoga and mindfulness into an individual's everyday routine might be a game changer in his reproductive journey. It is always essential to contact fertility specialists to develop a complete treatment plan that includes medicinal treatments, lifestyle adjustments, and holistic practices like yoga and mindfulness.
(Article Courtesy: Dr. Rubina Pandit, Fertility Consultant, Nova IVF Fertility, Basaveshwara Nagar, Bangalore)

Beat the Heat: Cooling Yoga asanas for summer wellness

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The TOI Lifestyle Desk is a dynamic team of dedicated journalists who, with unwavering passion and commitment, sift through the pulse of the nation to curate a vibrant tapestry of lifestyle news for The Times of India readers. At the TOI Lifestyle Desk, we go beyond the obvious, delving into the extraordinary. Consider us your lifestyle companion, providing a daily dose of inspiration and information. Whether you're seeking the latest fashion trends, travel escapades, culinary delights, or wellness tips, the TOI Lifestyle Desk is your one-stop destination for an enriching lifestyle experience.

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In cancer care, yoga reduces depression, anxiety, and fatigue, and improves sleep and spiritual well-being.

Title:

Content: Health & Fitness
How does yoga help cure and cure cancer?
Thank you for reading about how yoga can help cure cancer.
Now with the details of the news.
Cairo - Samia Sayed - Marwa Haridi wrote
Sunday ، 23 June 2024 09: 30 PM
Each year, more than 18 million people worldwide are diagnosed with cancer, affected by different types of cancer.
Factors such as modern lifestyle disorders, mental health issues, and habits such as smoking contribute significantly to the rise in cancer cases.
Many studies have shown the positive effects of yoga on the management of symptoms and side effects in cancer patients.
This holistic approach benefits cancer patients mentally and physically, providing valuable support alongside traditional treatments.
With so many types of cancer affecting so many people globally, it is widely recognized that many problems can increase the risk of developing the disease, as modern lifestyle disorders, mental health problems, smoking, and other factors contribute significantly to the rise in cancer cases.
Recent research has highlighted the significant benefits of yoga for cancer patients, and has shown that it can significantly reduce the risk of recurrence or spread of the disease, as many studies have shown the positive effects of yoga on the management of symptoms and side effects in cancer patients.
Psychological and physical advantages of yoga
Yoga is an exercise of mind and body that combines three basic elements:
Physical postures (asanas) to enhance flexibility and strength.
Breathing techniques to reduce stress and improve respiratory function.
Meditation or mindfulness exercises to promote mental clarity and relaxation.
This holistic approach benefits cancer patients mentally and physically, providing valuable support alongside traditional therapies, and while yoga does not directly fight cancer, it effectively alleviates many of the side effects associated with the disease and its treatments.
Research shows the effectiveness of yoga in reducing cancer-related fatigue, a prevalent and debilitating problem that affects patients before, during and after treatment. Managing this fatigue is critical because it affects the patient ’ s life. In addition to fighting fatigue, yoga improves sleep quality, which helps overall recovery and relaxation.
Furthermore, yoga has been shown to alleviate depression, anxiety, and distress, which are common psychological challenges in cancer patients, and improvements in negative feelings, distress, depression, anxiety, self-esteem, and spiritual well-being have been observed.
While other studies have identified yoga ’ s anti-inflammatory properties, which are essential for cancer prevention and treatment, one study suggests that yoga significantly reduces inflammation, which may inhibit tumor growth and spread, and several studies, especially those involving women with breast cancer, have shown the effectiveness of yoga in reducing fatigue. It is a simple intervention that can be practiced by anyone, even while sitting in a chair, which enhances the body ’ s natural healing process.
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Laughter yoga lowers stress via endorphins and serotonin.

Title:

Content: What streets will be closed in Moscow on July 9-10
Moscow 24
Sport
09: 01
Home / Stories /
Fitness expert told who can benefit from training in the style of Animal Flow
Fluttering like a butterfly: how effective is Animal Flow training
Moscow 24 columnist and TV presenter Eduard Kanevsky told about a new direction in fitness, copying the movement of animals, Animal Flow.
Photo: depositphotos / baranq
The modern fitness industry does not cease to offer its customers more and more new directions of training.
Many position them as something unique, giving a truly excellent result and, of course, in a short time.
This is a normal phenomenon for the sports industry, because the consumer always needs something new.
In particular, it is necessary to diversify the training process or to save time.
Guided by a similar principle, the famous fitness trainer Michael Fitchel developed and integrated Animal Flow training into his classes.
This is a set of exercises that are aimed at copying the movements of various animals - crab, scorpion, chimpanzee and so on.
The advantage of this technique is that you work with your own body weight, and for the exercises themselves you only need a mat.
Such training can be carried out anywhere in the world, both online with a coach, and independently.
Another advantage is that each person can pick up movements for himself, depending on the level of training.
The training itself does not look easy, as it may seem from the outside.
The main principle of the program is that the change of positions is without interruption, which significantly increases the overall load on the body.
It would seem that this is a really interesting, new direction that allows you to work out all the muscles of the body, plus burn excess calories.
But is there a downside to Animal Flow?
Let's figure it out.
To begin with, calling the method unique, unfortunately, will not work.
After all, most movements are present in Pilates and yoga.
The second significant disadvantage is that many exercises require not only considerable agility and strength, but also stretching, as well as mobility in the joints.
But the older the person, the more difficult it will be for him to master this or that pose.
It's not easy here at all.
Almost every second person over the age of 25 has problems with the spine.
Therefore, when trying to take a certain "animal" position, an injury may occur.
Moreover, damage to the back, joints, tendon sprains are a frequent consequence of yoga, especially when a person tries to master asanas (poses in yoga) on their own.
Just here lies the main drawback of the Michael Fitchel technique: you can learn to engage in this direction only in the presence of a highly qualified coach.
Otherwise, both the safety of training and its effectiveness are called into question.
In fact, this applies to all fitness.
Photo: depositphotos / stockasso
Take, for example, the good old gym, which is absolutely in any club.
The number of injuries that beginners who decide to independently master the technique of performing exercises receive is simply off the scale.
Although they were sure that there was nothing easier than to squat with a barbell or make deadlift.
The same applies to the correctly selected sequence of exercises, the choice of load, as well as rest between workouts in general.
For all this, it is important to consider the goals and objectives of a particular person
Therefore, to master the new methodology Animal Flow necessarily need a coach, and also - the absence of any restrictions on health.
As far as I know, this direction has not yet been presented in Moscow, but I am sure that major network players will be happy to integrate this lesson into their clubs.
But that's not all.
You need to understand that such a system of exercises is just a variation on the topic of functional training.
These are classes that are aimed at the simultaneous development of endurance, flexibility, strength, coordination and so on.
But no such complex, except for crossfit, will not give you the opportunity, for example, to gain a good developed muscle mass.
To do this, you need not your own body weight, but an additional load in the form of weights.
So, being in the position of "crab", you do not pump up the buttocks.
The same applies to those who expect with the help of such training to lose weight by reducing body fat.
Unfortunately, no matter how hard you practice, during exercise, the body uses only sugar (glycogen) as an energy source, but not subcutaneous fat.
The necessary conditions are not created for its combustion.
Therefore, those who want to lose extra pounds will have to add aerobic training.
It is easy to conclude that there are no unique methods or even diets.
All that is associated with a good result is a complex of trainings with different types of load and correctly selected exercises.
Trying something new is always a good thing.
Just never count on a miracle, which in this case simply will not happen.
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Outdoor yoga reduces stress through nature contact and social ties.

Title:

Content: Chairman of the Board of Directors and Editors
Mohamad Elbaz
Chairman of the Board of Directors and Editors
Mohamad Elbaz
Benefits of Outdoor Yoga
Outdoor yoga merges with nature, fostering a vital fondness for reducing stress, outdoor yoga provides a special opportunity to connect with self and the environment by integrating ancient yoga practice with the restorative properties of the natural world, here ’ s what one should know about the science of outdoor yoga and its significant effects on mental health and wellness.
Outdoor Yoga
The search for mental health and well-being has never been more important than in today ’ s fast-paced society where stress and anxiety seem to be constant companions.
Outdoor yoga is one of the activities characterized by its holistic approach to obtaining inner calm and improving overall well-being.
Outdoor yoga provides a special opportunity to connect with self and the environment by integrating the practice of ancient yoga with the restorative properties of the natural world.
Humans have an innate link to nature, known as biophilia, which plays a vital role in our mental health, research in the International Journal of Environmental Research and Public Health suggests that spending time in natural environments reduces stress, anxiety, and depression by calming the mind and promoting relaxation.
Outdoor yoga exploits this connection by combining the physical and mental benefits of yoga with calming elements of nature. Practicing yoga in the middle of the natural environment allows individuals to immerse themselves in the sights, sounds and smells of the environment, building a deeper sense of calm and reducing stress levels.
The quality of the air we breathe profoundly affects our mental health, with outdoor air typically containing higher levels of oxygen than indoor air, which enhances cognitive function and alertness and reduces fatigue.
Through controlled breathing techniques such as pranayama, outdoor yoga improves fresh air consumption, promotes relaxation and reduces stress, through outdoor yoga, individuals can benefit from the benefits of oxygen-rich air to support mental clarity and emotional balance.
Exposure to sunlight
Sun exposure is critical to maintaining mental health, as it stimulates the production of serotonin, a neurotransmitter associated with mood regulation and happiness.
Sunlight enables the body to manufacture vitamin D, which plays a pivotal role in mental health.
Outdoor yoga provides an opportunity to absorb sunlight, boost serotonin and vitamin D levels, and improve mood and emotional well-being.
However, it is necessary to practice sun safety measures such as wearing sunscreen and looking for shade to prevent excessive exposure to harmful UV rays.

Animal-assisted yoga and dog interaction foster calm, lower cortisol and pain, raise oxytocin, improve mood and some cardiovascular markers, and may enhance alpha-band relaxation. [15][16][17].

Yin yoga boosts flexibility, tension release, and circulation, and may lower stress, anxiety, and depression risk while aiding wound healing and cognition.

Title:

Content: Yin yoga, labelled ‘lazy yoga’ (you spend most of this yoga class lying on your mat – not a dynamic sun salutation in sight), is becoming one of the most requested classes in the city.

As London attempts to return to normal, it seems we are reaching for a movement practice that heals as well as invigorates.

Yin yoga is helping us release the trauma and tension of the past two years and find a sense of ease again and people are flocking to these classes,’ says yin teacher Dirish Shaktidas, who runs regular yin yoga sessions at Yogarise studio, in Streatham, London, which now provides daily classes due to the dramatic increase in demand.

It’s the same story, city-wide, with yin classes becoming the most booked class at gyms and studios across the capital since re-opening their doors post pandemic. Why?

‘We are all craving gentle yoga to help restore and nurture ourselves back to health after the constant and persistent stress of the past two years,’ says Paula Hines, whose new book Rest +Calm, about using the power of restorative yoga to heal our lives, launches this week.

Hines became a fan of yin and restorative yoga when she left a career in television over ten years ago and retrained as a yoga teacher.

‘I was burnt out but when I committed to a daily 20-minute practice of savasana (lying still and relaxed on my back) for a year,’ she tells Metro.co.uk. ‘It transformed my health and my life.’

In Covid lockdowns, Hines hosted yin and restorative yoga sessions online. ‘People who were completely new to yoga were signing up,’ she notes. ‘Intuitively, they knew yin yoga would help them through the pandemic.

‘But now they are continuing to practice because it helps them on a daily basis to feel good and less anxious.’

What is yin yoga and how will it help you?

Yin yoga is a slow and therapeutic style of yoga, in contrast to the more dynamic yang styles such as ashtanga or vinyasa, and is mostly done lying down on the mat.

The concept of yin and yang has its roots in Taoism/Daoism, a Chinese religion and philosophy, which states that all things exist as inseparable and contradictory opposites. Yin represents the receiving force, yang the active. Neither pole is superior to the other but a balance between two poles is recommended in order to achieve ‘harmony’.

In yin yoga, postures are mainly passive versus active, held for three to five minutes, encouraging the body to relax into a posture, working deeply into the fascia, the connective tissues of the body.

Yin yoga is known for radically improving your flexibility and releasing any tension that you may be holding. By deep breathing and targeting the fascia, you increase blood flow and circulation which encourages every organ to function properly, helping wounds heal faster and keeping your brain sharp.

It also helps you feel better emotionally. Studies have proven that yin yoga lowers stress, anxiety and reduces the risk of depression – by activating our parasympathetic nervous system, which calms the body and slows your heart rate rather than stimulating the sympathetic nervous system, which triggers your fight-or-flight response.

‘Even though it might appear as though nothing much is happening, there is deep rejuvenation taking placing underneath the surface in a way that zoning out in front of Netflix or watching a back to back box does not achieve,’ says Hines.

Working on your inner energy pathways

Yin yoga is not just a feel-good exercise or relaxation class though, says Sarah Powers, one of the world’s best known and most respected yin yoga teachers and author of Lit from Within.

‘I often call Yin yoga a needle-less acupuncture session,’ she says. ‘Our body’s energy flow can densify, calcify, or stagnate when we don’t move our bodies outside of our more habitual ranges of motion.

‘Obviously, this is why we do yoga postures. But coming into a pose in a consciously slow yin way and staying for many minutes at a time helps us go into deeper energy corridors within and helps us creates a space to ventilate any kind of inner stuckness.

‘Yin teaches us to pause and to soften, to listen to ourselves and to observe and be mindful of our feelings and observe the physical and emotional resistances in our bodies.

‘As soon as we start observing versus resisting, our inner landscape begins to shift and morph. We are no longer stuck.’

Post-Covid, when the world is re-evaluating and reassessing our ‘yang ways’ of working too long and too hard, yin invites you to stop doing and start being, stop pushing and start opening up to new possibilities.

Powers suggests that we combine our yoga practice with journaling and powerful questions like: What if I didn’t tell myself that I wasn’t enough? What do I know about myself that only a wise person would see in me?

‘When we can listen more deeply to ourselves, we can listen more deeply to others, which creates more intimacy and humility, more connection,’ says Powers.

Shaktidas agrees. ‘We heal by slowing down and reconnecting to our sense of self.’

It can also help us process all the information that is being thrown at us, he suggests. In a week where we are been being bombarded by the 24/7 news about the war in Ukraine, it may be a good time to explore new ways of dealing with the constant stimuli.

‘Practising yin yoga quietens the noise and helps you release anxiety,’ he says.

Sarah Alice Lee was a photographer in New Zealand when she took her first yin yoga class: ‘I’m not being overdramatic, but yin yoga quite literally saved my life,’ she tells us. ‘I was living in New Zealand when the Christchurch Earthquakes of 2010 and 2011 hit and I became highly stressed and my physical health and mental health declined rapidly.

‘No amount of running or consumption of wine seemed to achieve a state of relaxation or equilibrium in my body that I was so desperately needing.

Lee was diagnosed with depression and prescribed antidepressants but felt like she ‘was surviving rather than living’. Yin yoga helped her turn her life around.

She says: ‘Rather than keeping busy, trying to sweep my emotions and stresses under the rug in order to get through each day, I gave myself permission to be still, to stop running, stop with the distractions, stop the numbing and allow myself to feel, truly connected to me.’

Lee found the process so transformative that she trained as a yoga teacher, moved back to the UK and now hosts workshops and classes.

‘I didn’t think I was going to change career and become a yoga teacher, but the practice was so transformative that I became evangelical and just want to spread the word,’ she says.

Hines is equally evangelical ‘Yin yoga is about making space and time to come back home to yourself.’

Do you have a story to share?

Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.

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Functional training–yoga hybrids can improve condition and well-being across ages.

Title:

Content: Functional training: beauty, balance and strength
Photo: 123rf.com
In any incomprehensible situation, move the body!
Imperative seems unreasonable and does not meet the “standards ” of social networks.
But don't be in a hurry to snort.
It is necessary to talk about physical activity, people have a reflex: “Yeah, lose weight, build muscles and mold the dream body. ”
All right, but far from complete.
Any training system is guaranteed to improve the general condition, gives a sense of well-being, clarity of mind, improves memory, concentration and sleep quality, brings pleasant relaxation, reduces anxiety and depression.
You can start at any age and state of health, the main thing is to choose exactly the training system that will give pleasure.
123rf.com
What is functional training and what is it eaten with?
We decided to focus on functional training – and here ’ s why.
It stood out in an independent direction of fitness recently, but even the athletes of Ancient Greece appreciated its advantages in training.
Runners, wrestlers, spear throwers, and others honed their movements with functional training.
Later, they supplemented their basic training skiers, cyclists, track and field athletes, swimmers, kayakers, speed skaters, football players and other athletes.
Thus, they developed endurance, strength, balance, agility, speed, etc. Then, rehabilitologists turned their attention to functional classes - physio-, ergo- and manual therapists who needed to put patients on their feet after injuries, operations and illness.
123rf.com
The very name suggests that the system of movements is aimed at developing the functions of the body that we perform in everyday life – walking, reaching up to take something from the upper shelf, bending down to lift something, cleaning at home, carrying weights, playing with children, climbing stairs, holding the body if you slip.
All these activities include several muscle groups, including deep-lying stabilizer muscles, which in everyday life and even during training are at rest and do not lend themselves to psychological control.
Mentally focus on their work, as it is done, for example, in strength exercises on any target muscles, it is impossible.
Meanwhile, they are responsible for the stability, balance and beauty of each of our movements.
Functional exercises strengthen the musculoskeletal system and cardiovascular system, improve the quality of movements and allow us to do what we need for a full, healthy life.
It sounds simple, but try to lose the opportunity to do any of the above, as the value of this “ordinary ” will immediately increase.
A huge advantage of functional training is the absence of injury risk.
The thing is that these exercises do not create excessive tension in the joints and spine.
In addition, they are suitable for everyone regardless of the level of training, physiological characteristics, age, etc.
Features of functional training
In most sports, specialization determines the end result.
Bodybuilders get hypertrophied muscles, powerlifters – maximum strength in three competitive exercises, weightlifters – also strength, but dynamic, and also in competitive exercises.
The weakness of this approach is that sports achievements are not always correlated with real life.
The strength of the bodybuilder is exaggerated, the powerlifter has no endurance, both have almost no flexibility and dexterity.
That is, fixing on certain exercises limits the capabilities of the body.
The combination with the functional greatly expands them.
Here are the basic principles of these exercises.
In training there are no isolating movements, most muscle groups and joints work simultaneously in each exercise, which is achieved by their huge variety and complex biomechanics.
They are performed quickly, in the “explosive ” (pliometric) mode.
Free weights are used, but strength trainers are not.
An important condition in the performance of the whole complex: standing or resting on the hands.
Strength and cardio components are not separated during one training.
The circular method is very welcome.
The movements of the whole body are practiced, not individual muscles.
Benefits of Functional Training
When you start training or just planning them, you need to know what they are giving.
These are endurance, agility, coordination of movements, flexibility and speed.
The body ceases to do what it is intended by nature, only in two cases: when they lead a sedentary lifestyle and walk in a circle of several favorite exercises.
Often people stop doing fitness, because the repeatability of movements is boring.
At first, the results appear bright and noticeable, later the muscles get used to and stop reacting - the process of transformation of the body stops.
Of course, the point here is not in the chosen discipline of training, but in the absence of a variety of training regimen and exercises, as well as progress.
The same type, without load, classes are destructive.
Biomechanics of the body involves movement in three planes and in different modes.
In one traditional training, all these parameters almost never fit, especially when classes are held in the mode of “today ’ s legs, tomorrow ’ s hands ”.
Functional exercises offer such variability and combinations of habitual movements that it is not boring to have time to adjust.
The goal is achieved in all possible ways - this is training with your own weight, and using a variety, which, in turn, expands the "sports horizon".
These are expanders, dumbbells, TRX loops, BOSU hemispheres, heavy ropes, fitballs, medballs, slamballs (the difference between balls is in their weight and “bouncing ” characteristics), gliding discs, etc.
Most of them are small, so they are easy to carry, you can also do at home, on the street - on sports grounds or in the park.
Moreover, if you notice, in functional training, free weights are used: this means that the tone is set by the trainee himself, unlike simulators, where the amplitude is already set and it is proposed to follow it silently.
Therefore, the muscles in the first case work and move in the most physiological way for them, do not overstrain (as well as the joints), and the probability of injuries tends to zero.
All the muscles are involved in the process, which increases the consumption of kilocalories, and also, as you can imagine, increases fat burning.
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What to Expect from Functional Training
It must be said that if the task is to significantly build muscles, then functional training is not about this.
In this system, the movements are honed, not the muscles are pumped - the weight of the shells used is not so important.
Of course, exercises with your own body weight and moderately heavy weights contribute to the growth of strength indicators.
As a result, the muscles become stronger, stronger and stronger, since most exercises are performed in an above-average repetition range.
Another advantage is training the central nervous system.
Biomechanics of exercises, as already mentioned above, is quite complex and goes along a natural trajectory, synchronizing the simultaneous work of different muscle groups.
Thus, the so-called neurological development of exercises occurs, which also contributes to the growth of strength indicators.
Finally, there is a low risk of injury due to the activation of stabilizer muscles, which “brings to mind ” the balance and coordination of the body and produces the beauty of movements.
Many exercises involve speed, explosive force of performance and the “circular ” principle of training, which develops speed indicators and strengthens the respiratory and cardiovascular systems.
In parallel, as a result of such exercises as modified push-ups, rotation with weights, etc., the joints and muscles are strengthened and become more flexible.
Who should not engage in functional training
Despite the benefits of functional training, there are certain conditions when it is better to refrain from them.
This is the second and third trimester of pregnancy, heart and cardiovascular diseases, injuries and diseases of the spine and musculoskeletal system, kidney problems, infections and inflammation and the acute phase.
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Who will benefit from functional training
This is a universal system that is suitable for everyone – from teenagers to the elderly, regardless of gender and physical fitness.
The main thing is to find the right training program.
In any case, it is necessary to study at least three times a week.
If the goal is to burn the hated fat, tighten muscles and acquire a more sporty outline of the body, then you need to rock the metabolism through training and, of course, revise the diet.
It plays a bigger role in weight loss (and only!) than exercise.
The duration of classes is from 20 to 60 minutes, depending on the level of training.
Outline
Published in the Journal of Strength and Conditioning Research, the study described the results of two groups.
One was engaged in functional training, the other – ordinary strength exercises.
The first group has significant advantages.
There was an increase in strength by 58% more than that of the siloviki, an improvement in coordination by 196%, a decrease in joint pain by 30%.
If all of the above benefits of functional training turned out to be so tempting that you are ready to rush to the coach, then it is worth adding that a healthy and well-functioning body is achieved by a balance between the right loads and the recovery period, proper sleep and proper nutrition.
So, according to the logic of things, any training should be functional.
Good shape is not the standard of beauty that many people try to squeeze into at the expense of personal losses.
A good form is the freedom and beauty of unfettered movements, it is the energy and joy of feeling the strength and endurance of your own body, it is the clarity of the mind and the pleasure of life.
That ’ s what functional training is about.
Prepared by Mia Fay
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Animal Flow requires a qualified coach, careful programming, high agility, strength, and mobility, raises injury risk in older adults or those with back problems, and is not ideal for major hypertrophy.

Hot yoga is unsuitable for several cardiometabolic or organ diseases and should be modified during menstruation.

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Content: Yoga beginners must see! 10 types & basic body type Swan type abdominal arm training fastest
Art / Beauty Circle
“Yoga ” is one of the most popular sports in recent years, and the recognized benefit of yoga is that it can improve people ’ s physical, psychological, emotional and spiritual problems.
Many women use yoga to sculpt their bodies to make their body lines look more beautiful.
And the threshold of yoga is very low, you can easily do it at home with the video, which is very suitable for sports novices.
Xiaobian helps you organize the 10 most popular yoga & 5 slimming yoga movements you can do at home, and hurry up and move together.
It is best to practice yoga 2-3 times a week.
(Photo / freepik)
The best practice frequency of yoga each week
Practice 2-3 times a week is best, especially for beginners, the body needs a certain amount of time to adapt to the yoga movement, if you can spend 1-2 hours a day is the ideal time.
How to choose a yoga mat
When doing yoga training at home, be sure to use a yoga mat to avoid injury!
Choosing a yoga mat has a few precautions, first of all, the length must be more than their own height, the thickness should be in accordance with the usual exercise habits to choose, if you are a beginner of yoga or used for muscle exercises on the mat, it is recommended to choose a thicker yoga mat, the thickness of 6 ~ 8mm is better, to avoid joint pain and discomfort during practice; but if you are a yoga practitioner above the thickness can be slightly thinner. The first choice is to use a yoga mat with a thickness of 4 ~ 6mm and an anti-skid effect to avoid slipping or uneven hands and feet when practicing advanced movements.
Yoga beginners recommend choosing a thicker yoga mat.
(Photo / Liferme)
Yoga Suit / Pants Selection Highlights
Usually do yoga or Pilates and other exercises must know that wearing is also a very important part of the exercise. If you wear inappropriate clothes, it may fall in the neckline or pants during exercise, or it may be too tight to fully stretch the body, resulting in exercise is not in place. It can show even body feel, and it is safer and less exposed when exercising.
▲ Functional yoga pants, yoga clothes are good to wear and look good. (Photo / AM ME)
What is Yogi?
In addition to doing exercises with bare hands, it is also recommended to use elastic bands or yoga columns to increase the exercise effect. Yoga columns can also be called yoga rollers and foam shafts. Specifically, there may be a little granular column in the outer layer. Loose muscle lines.
▲ Yoga aids can increase the effect of exercise. (Photo / IG @ barrel.fit)
10 Types of Yoga
1: Hatha Yoga
Hatha Yoga is the oldest yoga, suitable for beginners of yoga.
In Sanskrit, "ha" means the sun and "da" means the moon.
Emphasis is placed on “controlling the body and breathing ”, which does not require the movement to be completely correct, but focuses on the“ feeling ” of the body, which is achieved through breathing, stretching and meditation to stretch muscles and relax the body and mind.
Hatha yoga does not require special equipment, in addition to simple preliminary movements suitable for yoga novices, there are also more difficult movements can be challenged, especially for people with high daily pressure, easy to tension or muscle tension, can be relieved through this yoga.
▲ Hatha Yoga is the oldest yoga, suitable for beginners. (Photo / Little Red Book @ PURE Yoga)
2: Iyengar Yoga
Ayanga Yoga emphasizes “posture accuracy and breathing exercises ”. The training focuses on stable breathing with the movements in place, because each posture requires a long time, and often requires the use of auxiliary tools such as yoga chairs, stretch belts, and yoga bricks to help correct the posture. Mild stretching and twisting can help adjust the bone and sculptural posture, suitable for long periods of humpback, spine bending and other positions. People with incorrect posture, or elderly people with poor muscle endurance and bone loss, but beginners recommend that you should be guided by a professional yoga teacher.
▲ Ayanga Yoga emphasizes posture accuracy and breathing exercises. (Photo / Little Red Book @ PURE Yoga)
3: Flow Yoga
The movement pattern of flow yoga echoes the name, and the transition between different poses is very smooth. It is emphasized that the movement changes with the speed of music and the length of breath, and the posture arrangement is relatively free compared to other types.
Flow yoga focuses on “stretching, strength and body balance ” and helps to improve the problem of body coordination.
Because you need to be very attentive when doing yoga, it can also improve the problem of inattention.
You need to have more than half a year of yoga foundation, otherwise you may not find the right motivation point, suitable for people who like dance and music rhythm exercise.
▲ Flow yoga emphasizes changing movements with the speed of music and the length of breath. (Photo / Little Red Book @ Coke Mahjong that adheres to self-discipline)
4: Yin Yoga
Yin Yoga emphasizes the "relaxation of the whole body", which combines medicine and Taoism, combines breathing and long-term movement maintenance, without excessive movement changes, helps improve the meridian and connective tissue that binds many organs together, and increases the flexibility and flexibility of joints, accelerating blood circulation.
It requires more than half a year of yoga foundation, suitable for people with high life pressure and sports enthusiasts, so as to relax the body and mind, relieve stress and muscle tension.
Because the movement is mostly sitting and lying, to emphasize the stability and stretching of the "lower body", people who do not like too much exercise can also try.
Yoga emphasizes the relaxation of the whole body.
(Photo / freepik)
5: High Temperature Yoga
High temperature yoga is very strict in the control of temperature, the need to do yoga in an environment of 38-40 degrees, which helps to correct posture, increase body softness, and promote blood circulation, because exercise in a high temperature environment is especially helpful for muscle stretching.
According to one study, hot yoga has a weight-loss effect. In a 90-minute class, women can burn an average of 330 calories, while men can burn about 460 calories.
However, heart patients, diabetics, patients with diabetes, patients with diabetes, patients with kidney diseases, patients with liver diseases, patients with high or low blood pressure, etc., are not suitable for high temperature yoga exercise.
Yoga is not for everyone.
(Photo / Little Red Book @ Lu Ah Bai, HERO YOGA)
6: Pilates
The focus of Pilates is to “train small muscle groups ”, through the control of the muscle group, improve the core strength, and train specific parts such as muscle types and joints to help reduce fat and shape the body. It is a popular exercise used by many Korean stars to maintain the body, suitable for people with a yoga foundation.
Pilates ’ six principles are “Focus, Breathe, Core, Control, Accuracy and Smooth ”, which combine aerobic, softness and muscle stretching to help us achieve balance in our bodies, whether through free hand training or machine assistance.
It is suitable for people who want to adjust their posture and need exercise rehabilitation treatment.
The four members of BLACKPINK, Twice Ziyu, Daeyeon, and IVE Yuan-ying, all rely on Pilates to maintain their slim stature.
Pilates is a popular sport used by many Korean stars to keep their bodies in shape.
(Photo / IG @ taeyeon _ ss, Youtube / MBCentertainment)
7: Aerial Yoga
Aerial yoga is also called "anti-gravity yoga", which combines traditional yoga postures, as well as modern movements such as dance and Pilates. You can use yoga hanging cloth with the arm and core force, and change many different postures through gravity and body weight.
Can improve shoulder and neck, back pain and insomnia and other problems, because aerial yoga requires anti-gravity action, will consume more calories, but also can train core strength, improve posture, practice balance, many stars such as Xu Wei Ning, Apink Sun Nane, Girl's Day Huili, BLACKPINK Jennie are private aerial yoga enthusiasts.
▲ Apink Sunna En and Jennie are fans of aerial yoga. (Photo / IG @ marcellasne _, @ jennierubyjane)
8: Astana Yoga
Astana yoga is also known as "strength yoga" because it focuses more on the exercise of qi and force, which is a "high intensity" yoga.
What is more special is that it has a fixed posture order "can not be replaced at will", emphasizing the "continuity and support" of the action, which can effectively train physical fitness, muscle endurance and body softness, and can be viewed from the body in different states for the ability to control the muscles, which requires a certain amount of physical strength to complete.
Because Astana yoga is more intense in physical fitness or movement, it is a higher intensity of exercise, so it is recommended for people who have a yoga foundation and have better physical fitness, it is recommended to practice with a professional yoga teacher.
Astana Yoga focuses on the exercise of energy and strength.
(Photo / Little Red Book @ Ashtanga - Annan)
9: Pregnancy Yoga
Pregnant women's yoga mainly emphasizes "breathing and stretching", which is used to relieve physical discomfort during pregnancy, such as back pain, edema and other problems, compared to the general yoga movement is more moderate.
Through pregnancy yoga, you can also train the "pelvic floor muscles" to enhance the muscle strength of this part of the body, and thus help the birth.
In addition, pregnant women in the prenatal and postnatal emotional adjustment is very important, pregnant women yoga also helps to maintain the hormonal balance, so that the mood is stable, reduce the occurrence of postnatal depression, but also helps to shorten the time to recover after childbirth.
However, because the situation of each pregnant woman is different, it is recommended to discuss with the obstetrician and gynecologist before deciding whether this yoga exercise is suitable.
Yoga for pregnant women emphasizes breathing and stretching.
(Photo / Little Red Book @ CCN)
10: Repair Yoga
Restoration yoga, also known as "meditation yoga", is a yoga based on Iyengar yoga, founder Judith Lester believes that yoga is not only used to adjust body posture, "repair and relaxation" is also an important part.
Using the sitting and lying posture, in addition to the practice of posture, the internal organs, bones, muscles and spine are adjusted back to the correct position, and each movement pays attention to the stability and internal balance of the spine.
During the long stay of the action, through deep breathing and relaxation, the accumulated stress and anxiety of the body can be released, and complete relaxation can be achieved both inside and outside.
It is necessary to use yoga pillows, yoga blankets, yoga bricks and yoga ropes to assist in the movement.
▲ Restoration yoga can also be called meditation yoga. (Photo / IG @ pernextyoga)
6 Benefits of Yoga
Improve poor posture
Many people are prone to shoulder and neck pain and camel back problems because of the wrong posture of standing, sitting or playing computer for a long time.
Through the action practice of yoga, in addition to correcting posture and strengthening muscle strength, it can also effectively stretch the spine and improve the problem of poor posture.
Yoga can straighten the body and strengthen the muscles.
(Photo / IG @ pernextyoga)
Sculpture Form
Studies have pointed out that yoga can help to burn fat, especially hot yoga and air yoga.
In addition, because yoga often requires the use of the core of the abdomen, it will also make the lower abdomen become compact and make the body curve more beautiful, which is one of the favorite sports of many stars.
▲ Yoga can help to burn fat. (Photo / freepik)
Release Stress and Anxiety
Cortisol is a stress hormone that affects serotonin (also known as happiness hormones), and yoga can reduce cortisol secretion, which in turn relieves stress, anxiety, fatigue, and depressed emotions, such as meditation, stretching, and deep breathing.
▲ Meditation, stretching and deep breathing can help the mind and body to relax. (Photo / freepik @ master1305)
Improve balance, flexibility and softness
The softness of the body is not impossible to change, but can be improved by simple yoga practice, yoga often has many stretching exercises, can help train the softness of the body.
Also because yoga can be applied to the muscles of the whole body, doing yoga for a long time can also increase the balance of the body and the flexibility of the joints.
Body softness can be improved with simple yoga practice.
(Photo / IG @ pamela _ rf)
Improve sleep
Frequently do meditation, muscle relaxation, stretching and other yoga, which has been proven to increase melatonin secretion and improve sleep quality.
Having good sleep can also improve physical problems such as stress and obesity.
Relieve physical pain
Many people have shoulder and neck, back, waist, legs and other physical pain problems, some people will take pain medication to relieve, but in fact, can be through a few simple yoga exercises, such as baby, cat and cow, lower dog, stand forward bend to relieve the body pain and tension.
▲ Yoga movements can relieve pain and tension in the body. (Photo / IG @ pernextyoga)
Yoga Slimming POSE Practice at Home
Yoga seems to be soothing, mostly for stretching muscles, but the real basic body style of yoga, it is not easy to start!
The following five yoga instructors 5 basic style methods, although they are common style, but as long as you keep practicing every day, you can clearly feel the line tightening!
Yoga Slim POSE
Rod-style
The stick is also commonly known as the flat support, is a yoga action that can be thin to the whole body, with the elbows and toes of both hands to support the ground, and maintain the body in a straight state, pay attention to the back to maintain a flat back, can not arch, the ass can not collapse, and can not be shrugged, with the core of the abdomen.
Doing this action for a long time can make the lower abdomen become tight and train the horse and nail line.
It is also commonly known as a paddock.
(Photo / Little Red Book @ Yun Xin Learn Dance, same below)
Cygnus
Swan because it can extend to the arms and abdominal muscles at the same time, helping to thin the arms and waist.
One foot bends to the ground, the other straightens and rests on the ground, with both hands raised straight back.
When the spine and the entire back are stretched upwards, it will bring the entire upper half of the muscles to stretch, especially the muscles on both sides of the waist and on both sides of the arm, there will be a particularly obvious feeling, and doing this action for a long time will make the waist line become obvious, and the arms will become thinner.
Horse-riding
The most important thing is to "keep the balance of the body", the whole hip as far as possible down, at the same time feel the outer muscles of the front legs and the front muscles of the back legs, there will be a clear sense of stretching, this action is very helpful to improve the false span, is one of the actions that pear-shaped girls must practice.
Big Cat
The big cat can be very thin to the "shoulder and back" two parts. Both hands are straight forward, eyes look forward, shoulders have a feeling of downward pressure, hips are high, legs are close, thighs are vertical to the ground, the body center of gravity is shifted back, and the abdominal muscles are tightened.
Doing this action for a long time, in addition to visually achieving the effect of thin shoulders and thin backs, it can also improve the problem of constipation.
Underdog style
The lower dog type can be well stretched "the muscles of the back calf" to achieve the effect of thin legs.
When doing this action, pay attention to both hands and feet should be really straight, do not shrug shoulders, the knees of both legs can not be bent inwards. The heel of the foot as far as possible on the ground, if the muscle is too tight at the beginning, can not be stepped on the whole, the knee can be slightly bent, so that the whole foot smoothly stepped on the ground, feel the stretch of the muscles behind the calf, and then slowly corrected into the correct posture.
Yoga needs attention.
Although yoga is a gentle stretching exercise, it is not suitable for everyone because it is necessary to stretch the joints and parts of the body. In addition, there are some restrictions on the time to do yoga. If you want to stretch or exercise through yoga, please first assess whether you have the following problems and read the yoga precautions!
Yoga practice taboo
1. Osteoporosis, blood clotting disease, intervertebral disc protrusion, not suitable for yoga
Yoga has many movements that require the use of hands and feet to support the weight of the body. Osteoporosis patients may be prone to fractures due to careless force during support. Yoga requires limb stretching and twisting, which may lead to reduced blood flow at the end, which may lead to severe blood clotting and cardiovascular disease.
There are three types of people who are not suitable for yoga.
(Photo / IG @ wondercise.tw)
2. Avoid yoga for a short period of time for people with poor physical condition and initial fractures.
Although yoga can be used to build muscles and make the body healthier, when the body is not in good condition, the muscles cannot exert their maximum effectiveness and are prone to injury during practice.
3.
Do not do yoga for an hour before or after meals.
Because yoga is centered on the "spine", when stretching before and after, there is food in the stomach that may cause abdominal pain and vomiting, it is recommended to do yoga exercises on an empty stomach for 1-2 hours.
4. Pregnant women choose a special "Pregnant Yoga"
Although you can choose a special pregnancy yoga during pregnancy, the small editor recommends that you must first go through the professional evaluation of the obstetrician and gynecologist, and then decide whether you can practice yoga and avoid affecting the fetus in the abdomen.
▲ Pregnant women's yoga must first undergo a professional evaluation by a gynecologist, and be practiced by professional guidance.
(Photo / Little Red Book @ Teeth 's Hennessy)
5.
Avoid yoga that compresses your abdomen during menstruation
Some women experience abdominal discomfort during menstruation, and although some yoga exercises can relieve abdominal pain by stretching, it is important to avoid some movements that may squeeze into the abdomen.
6. Do not excessively exercise to be in position
For people who are not so good in muscle softness, when they start to contact yoga, there will be many actions to be extra hard, and they do not have to be forced to do it, practice in the range they can accept without injury, in order to let the body really relax.
Yoga beginners don ’ t have to learn to do it themselves.
(Photo / freepik @ yanalya)
Extended reading
A yoga mat is done! 4 tricks lazy people thin legs exercise, full range of sculpture leg meat, 2 weeks Get long comic legs
How to lose weight with a convex belly? 5 ways to eliminate the feeling of the lower abdomen. You can also lose weight while lying.
5 Tips for Beginners to Practice Thin Leg Yoga! 2 weeks leg circumference - 5cm. After exercise, the leg shape becomes straight and long. It 's amazing.
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