Yoga movements to correct the leg shape. In today's life, many women are worried because their legs are not good-looking, so they will think of some ways to correct their legs. And practicing yoga can make your legs more slender and beautiful. So do you know how to do yoga to correct your leg shape? The following is a yoga movement about correcting leg shape, I hope it will help everyone!
Correct the yoga movement of the leg 1 correct the yoga movement of the leg.
Triangular lateral extension
Step 1 The legs are separated by about two shoulder widths, and the right leg is perpendicular to the left foot board outward, and the knees are bent into a lunge posture. Hands shoulder height, palms forward.
Step2 Bend your upper body to the right, put your right hand in front of your right leg, keep your arm zigzag until it is perpendicular to the ground, then lift your head up and look at the fingertips of your left hand. Stop and breathe 3-5 times.
Repeat 5 times left and right.
Lark style
Step 1 The right leg is bent in front of the body, the sole of the foot is attached to the pubic bone, and the left leg is straight back. Hold your head up and chest out, and put your hands at your sides.
Step2 The upper body leans forward, the arms stretch forward and the forehead touches the ground. Stop and breathe 3-5 times.
Before the left and right legs are exchanged, the same action is repeated 5 times.
Niulian modeling
Step 1 sitting posture, with legs bent and overlapping, right leg up and left leg down, heels of feet as close as possible to hips, hands holding instep, head up and chest out.
Step2 The upper body is slowly bent forward, and the chest is attached to the knee as much as possible. Stop and breathe for 3-5 times, and then go back to step 1.
Step3 Bend your hands backwards, cross your backs, hold your head up and hold your chest, and stop breathing for 3-5 times. If you can't cross your hands, you can grab both ends of the towel as an aid.
Swap your legs up and down, and repeat 5 times each.
The benefits of practicing yoga
1, promoting blood circulation
Yoga can accelerate the heartbeat and the circulation of oxygen-enriched blood, thus strengthening our blood circulation.
Almost all yoga classes can make you sweat, practice deep breathing and speed up the heart rhythm (promote blood circulation), massage and stimulate the excretory organs through twisting and bending postures. Regular practice of yoga has a great detoxification effect.
2, enhance physical strength and flexibility
Yoga posture is a body movement refined through thousands of years of practice experience, which can strengthen and stretch the connective tissue of limbs. Whether your body is soft or stiff, weak or strong, yoga can improve your body and mind and your health at the same time.
Step 3 release the pressure
Regular practice of yoga can calm the body, mind and spirit, promote the function of immune system and expel toxins produced by stress in the body. Many students think yoga is the best therapy after a hard day's work.
Yoga can relieve fatigue and calm the mind. Keep people comfortable and quiet, and fully enjoy life.
Step 4 Enhance self-confidence
Yoga makes us feel healthy, strong and soft, and improves our external and internal self-confidence.
Yoga action to correct leg shape 2 Can yoga correct cow leg shape?
Yoga can correct the bracket shape, and long-term practice of yoga can play a good role in shaping, so it can also improve the bracket shape.
Correcting the leg type, "O-leg" is commonly known as bowleg, which is medically called genu varus; The external splayed leg, also known as "X-shaped leg" and medically called genu valgus, is a common deformity in China. There are three main causes of O-leg and X-leg, one is congenital inheritance, the other is rickets in children, and a few are sequelae caused by cartilage development disorder, fracture and trauma. This kind of leg deformity not only affects body shape and bodybuilding, but also has great influence on human health. Knee varus or valgus destroys the normal stress distribution of the knee joint, which increases the biological stress on one side of the joint and decreases the opposite side. Over time, it will also cause knee pain when walking, and joint activity will also be affected, which will easily lead to osteoarthritis. Therefore, correcting this leg shape can not only improve the body shape, but also improve the uneven stress distribution of the knee joint. Ashtanga yoga is another kind of yoga, which can also be used to shape the body.
Judgment mode:
The so-called O-shaped leg is that when both feet stand straight, the leg bends from below the knee and is O-shaped. Therefore, when your feet are straight, you stand on the inside of your heel and put more than two fingers between your knees, you can judge that it is an O-leg. Similarly, when your feet stand up straight, your legs bend outward in an X shape from below your knees.
Yoga action to correct leg shape
1, triangle edge extension type
The legs are separated by about two shoulders, the right leg is perpendicular to the left foot board, and the knees are lunged. Hands shoulder height, palms forward. Bend your upper body to the right, keep your right hand in front of your right leg, keep your arm in a straight line until it is perpendicular to the ground, then raise your head and look at the fingertip of your left hand. Stop and breathe 3-5 times. Repeat 5 times left and right. This action is quite effective for reducing the fat in the waist and inner thighs, and can also correct the shape of the legs.
2, standing posture, one leg external rotation
Hold your chest high, hold your head up and abdomen in, with one leg supporting the ground, the center of gravity on the core, the other leg straight forward, stretching your foot surface, and your toes pointing to the ground. Turn your thighs outward, keep your feet straight, naturally raise them, and keep them down 12 seconds. Lift at a constant speed, repeat 20 times, and practice on the other leg. Do 3 groups less each exercise.
Step 3 stretch in sitting position
Sitting posture, legs together straight, upper body and lower body at 90 degrees. Inhale, raise your arms, exhale, hold your feet with your hands (if you are flexible, you can extend your arms forward), keep your upper body close to your legs, keep your spine upright, and keep your chin as close as possible to your knees or calves. Hold this position and take five deep breaths.
4, fitness ball flexion and extension
Sit on the fitness ball, straighten your upper body, abdomen, hands akimbo, legs at a 90-degree angle. On the basis of maintaining balance, lift one leg and hook your toes at the same time, hold 12 seconds and return to the initial action. Repeat 15 times for each leg, and switch to the other leg. There are 3 groups less in each exercise.
Pay attention to keep your ankles and feet relaxed. Kick your feet to the ground and jump from bottom to top. Landing should be light, legs should be separated naturally, initial movements should be resumed, and then stand up straight. 1520 times is a group, and each exercise is less than 3 groups.
5. Lark style
The right leg is bent in front of you, the sole of the foot is attached to the pubic bone, and the left leg is straight back. Hold your head up and chest out, and put your hands at your sides. Bend your upper body forward, stretch your arms forward and touch your forehead. Stop and breathe 3-5 times. Before the left and right legs are exchanged, the same action is repeated 5 times. This action has the effect of beautifying buttocks and stretching legs.
6. Balance your knees with one leg.
Hold your chest up, hold your head up and abdomen, keep your arms open and balance, one leg supports the ground, and the other leg is lifted to make the thigh and calf at 90 degrees, and the foot surface is tight. Kick the calf out so that it is in line with the thigh. Then, return to the initial action, repeat 12 times on each leg and change to the other leg. There are 3 groups less in each exercise.
7, supine stovepipe exercise
Lie on your back, put your hands on your sides, raise your legs at 90 degrees to the ground, pay attention to abdomen, and stick your waist on the mat. Open your legs at 45 degrees, hold 12 seconds, and then return to the initial action. Repeat 20 times. Lie on your back, put your hands on your sides, and raise your legs at 90 degrees to your body. The legs are exchanged back and forth, and the included angle between the legs is kept at about 30 degrees. Repeat 20 times.
8. Cow face style
Sitting posture, legs bent and crossed, right leg up, left leg down, heel as close as possible to hip, hands holding instep, head up and chest out. Bend your upper body forward slowly and keep your chest as close to your knees as possible. Stop and breathe for 3-5 times, and then go back to step 1. Bend your hands backwards, cross your backs, hold your head up and hold your chest, and stop breathing for 3-5 times. If you can't cross your hands, you can grab both ends of the towel as an aid. Swap your legs up and down, and repeat 5 times each. When doing this action, pay attention to the chest and waist as upright as possible and feel the feeling of trunk extension.
9. Butterfly style
Bend your legs, fit your feet, and hold your feet with your hands. Lift your head and keep your knees as close to the ground as possible. Gently shake your legs up and down to relax your pelvis and legs. Lasts 30 seconds-1 min. This action can correct the bad shape of pelvis and legs.