45 - minute yoga quantitative training

There is a saying in the West that one cannot step into the same river twice. Because the river is constantly surging, everything in the world changes eternally. Even if the location is the same, the time is different; the river looks the same, but the essence is different. Therefore, our yoga practice, even if it is the same sequence of asanas every time, is unique. This is also one of the charms of Ashtanga Yoga. Sequences that never change, different feelings forever, seek proficiency and improvement in fixation, flow freely within the frame, and meditate on the move. A full set of Ashtanga follow-up exercises, the total time is about 90 minutes. When the state is poor, you can only "retire" to practice. In recent years, I have been downgrading training, because my thighs are inherently strong, which is difficult to achieve in a lifetime like a cock pose. At the same time, I also like strength and muscle. limit. You can not have it both ways. Just as it is difficult for a person with a height of 2 meters to become a master of gymnastics, and it is also difficult for a person with a height of 1.6 meters to become a master of a slam dunk, innate limitations, and genetic performance give us different characteristics. Using the right place is the advantage; using the wrong place is the disadvantage. What we pursue is balance, not perfection. Therefore, to maximize our strengths and avoid our weaknesses is the best version of ourselves. There are many yoga asanas, yoga is suitable for everyone, but not every yoga asana is suitable for everyone. People with slender bodies and slender limbs have inherent advantages. Many people can do full lotus and yoga body prints at one time without practice. We all understand the truth that we can do it without practice. It is called instinct, without pursuit, and nothing to be proud of. The monkey pose (one-character horse), wheel pose, headstand, and other yoga poses may seem a little difficult for ordinary people, but regardless of age, short, fat, or thin, as long as you keep practicing, you will be able to do it. These are the classic asanas for everyone. Let's not "pick up sesame seeds and throw away watermelon", it is even more outrageous to cut our feet to fit our shoes. Knowing yourself. People with thick legs (muscle legs here, even fat legs) are healthier and more respected in the fitness circle. Because the chopstick legs only need to be in a wheelchair, and the muscular legs require hardship that is unimaginable for ordinary people. Digress, let's not talk about squatting here, let's return to the theme of yoga. Today I listed a simple yoga plan, calculated the time, it can be easily completed in 45 minutes, suitable for the general population.

1. Sit and meditate for 5 minutes

Using the phone timer, I feel that 5 minutes is just right. Meditation practice is the exercise of the brain. During these 5 minutes, I tried my best to concentrate, focus on breathing, and feel the overall sense of control. Meditation practice is not mysterious, but the effect is huge. The language is difficult to describe. I hope that some yoga friends can share the effects and experiences of meditation.

2. Move the joints for 10 minutes

All standing postures, moving every joint from bottom to top. (1) Tiptoe lift 20 heels (2) Rotate the ankle forward and backward 10 times (3) Bend the knees forward 20 (4) Rotate the hips 20 each on the left and right (5) Side waist stretch 20 each on the left and right (6 ) Left and right rotation (flexible thoracic spine) 20 (7) pressing the wrist, turning the wrist, 20 each (8) 20 each before and after the shoulder joint rotation (9) opening the arms and expanding the chest 20 (10) around the head and neck 20 each, 20 backward and upwards. You can increase or decrease the number of times according to your situation. For example, when I lifted my heels, I noticed that the brittle bones rang loudly. It was because I didn't fully move after I got up soon, and I needed to make slight adjustments to slow down and increase control so that it gradually became smoother. 3. Increase the traditional sun worship style of stretching the front side of the thigh. 10 groups, 10 minutes. Without video, just describe it in simple text. Based on the traditional sun worship style, after finishing the horse riding pose with both hands up and back, return your hands to the ground, support the ground with your right hand, turn your body, and pull the back of your right instep back close to your hip with your left hand (stretch the front side of your right leg) and pull Take a breath and don't stay for too long, otherwise, you won't be able to complete it in one minute. Because the time is short, it is painful when stretching is required to make the effect more obvious.

4. Seated leg presses 10-20 sets for 5

Fourth, sitting posture leg press 10-20 sets of 5 The front sun salutation mainly stretches the thoracic spine, the back, and the front of the thigh, so the sitting posture stretches mainly to stretch the inner and outer sides of the legs. The chosen posture is the simple dove pose or butterfly pose, and the sitting posture is crossed. Use your hands to support the ground when you practice, and use your breath to count. Note that you must make a set of hooked feet and stretched insteps. There are many ways to practice sitting leg presses, which can vary from person to person. Just know that the goal is to stretch the inside and outside of the leg.

5. Backbend 10 sets of 5~10 minutes

I choose a one-armed camel, camel, bridge to the wheel. I thought it would take at least ten minutes, but I finished it in 5 minutes, so I might be anxious. (1) Heel up, left and right single-arm camel pose, dynamic, one breath, one action; (2) Camel pose, lower the instep, push the hips, push the chest cavity, the same breath; (3) You can do 20 first After the bridge pose, start the wheeling pose again; (4) When starting the wheel, you may feel that your shoulders are harder at first, so you have to push your shoulders consciously. After ten rounds of dynamics, you will be significantly more comfortable. The last group can stay for ten breaths.

6. Core 5 groups of hanging legs and abdominal crunch 5 groups of air cycling 5-10 minutes

Today I will do 10 in a group, take 3~5 breaths intermittently. Relax but ensure quality. Seven, relax and meditate for 5 minutes in the supine position. The more control over the body and brain, the more health. 8. The practice is over. The significance of quantitative training is that it is simple, system, and effective. For people with a strong sense of time, use timers to complete the system plan on time; for those who pursue diligence, pay attention to the concept of "exhaustion", and scientifically formulate the number of times, sets, and intervals suitable for yourself. Look, it's always someone else's, and only doing it is your own.