Yoga intermediate movement illustration (in)

Practice yoga is a gradual process, generally practice primary yoga 1-3 months later, you can properly enhance the difficulty of the action, this article is mainly to explain the intermediate yoga action, people who have the foundation can try to practice.

Cobra Stretch Diagram

This yoga movement can strengthen the lower back and help prevent strains. Women can practice it to strengthen their uterus and ovaries.

Procedure

Step 1: With legs together, fold a small towel into a 2-3 inch pad under your forehead. Cross your fingers on your back, palms up, and exhale fully. Step 2: Tighten the hips and press the back of the feet firmly to the ground. Inhale the spine to arch upward and lift the head and torso. Stretch your arms up or back, lift your chin, hold the pose for 30-60 seconds, lower your body and rest for 15 seconds. Repeat the movement 3-5 times. Ending movement: Release arms and turn head to the side to rest.

Attention

Stretch both shoulders actively backward and extend the upper part of the front chest. Do not hold your breath to practice in patients with hypertension.

Locust pose illustration

This yoga pose mainly concentrates on the hips, which can make the thighs stronger and more solid. It is helpful to relieve sciatica.

Movement process

Step 1: Bend your forehead to the ground, put your hands in front of your shoulders, keep your elbows close to your side, and touch the ground with your toes bent inward. Step 2: Exhale and lift your hips and move them in succession, keeping your hands, forearms and knees and toes on the ground. Look downward, keeping the back of the neck extended and able to align with the spine in line. Step 3: Inhale and raise your right leg successively, tensing the top of your foot. Raise the hips high and hold for 15 seconds, either holding your breath or breathing gently. Exhale to restore and switch to the other side of the movement. End action: torso forward, arms on the side of the body, head relaxed to the side.

Note

Do not hold your breath in hypertensive patients, keep your back flat and do not arch your back during the movement.

Cat stretch pose illustration

This yoga pose can soften the spine, relieve neck stiffness and eliminate back pain.

Procedure

Step 1: Get on all fours and place your hands directly underneath your shoulders, spaced shoulder-width apart, knees perpendicular to your hips and toes facing backwards. Step 2: Inhale, press your hands down and lift your shoulders and upper chest up. Lift the hips high and the spine concave. Push your abdomen toward the floor. Raise your head and look straight ahead. Step 3: Exhale to arch your back, lower your head and drop your hips, and tighten your tailbone. Raise your back as high as you can so that there is a distinct stretch between your shoulder blades. Repeat 5-10 times, then restore. Ending movement: Move your hands back and sit on your heels to rest.

Attention

Move with the abdomen as low as possible, shoulders and neck elevated, and try to bring the hips and head close to each other.

Sunset stretch pose illustration

This yoga pose can flex the hips, prevent and treat back pain, as well as relieve nerve pressure and relax the tendons in the back of the legs.

Movement process

Step 1: Straighten your legs well. Wrap the cloth belt around your feet, adjust the length of the belt, straighten your legs, straighten your back and gently pull the belt. Step 2: Take a deep breath, bend forward from the hips, shorten the band and keep the spine straight. Inhale to lengthen the spine and experience the stretching of the tendons behind the legs, bending forward a certain amount with each breath until the limit of forward bending of the body. Hold the movement for 20 seconds. Ending action: Release the band and relax.

Attention

Stretch forward from the bottom of the spine in order to maintain back balance. Do not shrug your shoulders and try to press your abdomen against your thighs.

Dynamic twist pose illustration

This yoga pose can trim the waist and abdomen line, relieve back pain, and also keep the spine flexible and healthy.

Movement process

Step 1: Straighten your back, straighten your legs, and place the palm of your right foot flat on the outside of your left knee. Step 2: Place your left hand behind your left hip with your fingers facing backwards, and place your right hand next to your thigh and touch the ground. Take a deep breath, twist to the left and turn your head to look in the direction of your left shoulder. Spiral upward from the root of the spine, keeping the head horizontal, twist a little more to the left side with each deep breath until the twist limit, then breathe gently or hold your breath for a few seconds. Repeat 4-6 times, then switch to the other side of the movement. Ending movement: return body to square, bend legs and rest in lotus position.

Attention

Straighten your arms so that your hands are as close to your hips as possible, and always keep your chest up and your belly tucked in during the movement.

Vertical leg pose illustration

This yoga pose can flex the hips, tone the abdomen and thighs, relieve the pain and pressure of varicose veins, and also strengthen the back and pelvic muscles.

Movement process

Step 1: Lie on your back with straight legs, arms at your side, palms down. Step 2: Push the back towards the ground, inhale and raise the left leg upwards, taking care not to bend the knee. Tuck in your chin and relax your face, shoulders and neck. Lower the leg as you breathe and repeat the movement on the other side. Alternate the movement of both legs 10 times. Ending movement: lower the legs, relax the whole body and close the eyes to rest.

Attention

Try not to use your arms for weight support when lifting your legs, so that you can exercise the flexibility of your legs and hips more effectively.