This yoga sequence is perfect for women over 20! Open the heart chakra to dredge the mammary gland! - FANS SPORTS

This yoga sequence is perfect for women over 20! Open the heart chakra to dredge the mammary gland!

Many people have this feeling:
I feel better after that yoga class
Why is that?
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Do you know the principle that practicing yoga can improve the mind? The intimate relationship between the body and the mind. Let's not say mind, but mood or state of mind. The outward appearance of the body has much to do with the mood.
Body shape affects mind, and in turn, mind shape affects body shape. For example, when you're sad or scared, your body shrinks into a ball, a state of self-protection. Your body stretches when you are happy or confident.
When the state of mind (mood) is not good, if it is difficult to change the state of mind (mood) immediately, we will start from the body, practice yoga posture, open the front side of the body, such as chest, abdominal cavity, throat. I feel better after practice!
What postures do modern women need to practice most?
Instead of a difficult handstand or twist, what we need most is an open chest! Open the heart wheel!
Especially women, bad mood, life pressure will be blocked mammary gland, today introduced a set of yoga sequence, specially designed for this, open the heart round, dredge mammary gland!
Also, opening the heart chakras is good for sitting in office for a long time, slouching caused by stress, depression and anxiety caused by fast-paced life!
-13 yoga poses that open the heart chakra -
1. Twist the goddess pose
Start with a simple twist
The feet should be about 1 meter wide and the soles of the feet should be eight feet wide.
Squat on your hips and align your knees with your ankles.
Inhale extended and exhale twisted to the left.
Grab the base of the right thigh with your left hand and place your right elbow on the right thigh.
Turn your head to the left and hold 5-10 breaths. Switch sides and repeat.
2. Twist sprint
Open the chest and hips
First come to the sprint, left instep knee to the ground, right knee bend 90 degrees.
Inhale left hand to support the floor, right hand extended upward.
Starting at the abdomen, twist to the right, looking up.
Hold for 5-10 breaths. Switch sides and repeat.
3. Extended four-legged bench pose
It's so relaxing to watch
First come to the leg flexion counter table, feet hip-width apart, bend your knees 90 degrees.
Hands behind your back, fingertips pointing back.
Then straighten your right leg and left hand and open your chest.
Hold for 5-10 breaths, then switch sides and repeat.
4. Twist side Angle pose
Open chest, shoulders
First come to the side Angle pose, left leg 90 degrees toes forward, right leg straight inside the ball of the foot.
Grab the inside of your right thigh with your right hand and place your left elbow on top of your thigh.
Look to the right side and hold for 5-10 breaths, then switch sides and repeat.
5. Backbend warrior pose
The chest opened up and felt comfortable
First come to warrior pose, left leg 90 degrees, right leg straight.
Depending on how flexible you are, your hands can be at the hip or behind your right leg.
Look up. Hold for 5-10 breaths, then switch sides and repeat.
Not only open the shoulder chest, but stretch the back of the thigh
Open your feet about 1 meter wide and buckle your feet inwards.
Interlock your hands behind your back, exhale and fold down, relax the back of your head.
Hold for 5-10 breaths.
7. The dog
The classic pose of opening the chest
Lie down, feet hip width apart, instep to the floor.
Place your hands on each side of the ribs, elbows between the ribs.
Inhale, push your hands on the floor, lift your chest up, rotate your shoulders back down, and look up.
Hold for 5-10 breaths.
King Kong sits in a backbend
Great stretching of chest, neck, abdomen, shoulders, front of thighs
First come to the king Kong, knees together, hips sit heels.
With your hands behind you, back bend, chest up, look up.
Hold for 5-10 breaths.
One-handed camel pose
Shoulders, chest, abdomen, front of thighs all open
As in camel pose, the knees are directly below the hips.
Inhale and extend your right hand upward, holding for 5-10 breaths, then repeat on the other side.
Keep your chest up and don't squeeze your lumbar spine.
10. One-legged Dove King
Not only open the front of the body, but also stretch the hip flexors
Bend left leg in front, heel near right hip.
Straighten your right leg behind you, then bend your knee and grab your ankle with both hands.
Look ahead, hold for 5-10 breaths, then switch sides and repeat.
11. The desktop
Extension of the front side of the body
As shown, keep your body in a straight line, with your legs together and your feet on the floor.
Hands shoulder-width apart, fingers facing forward.
Relax your head back and hold for 5-10 breaths.
12. Bow type
Best for opening up the chest and shoulders
Lie down, then bend your legs and grab your ankles behind your hands.
Inhale, lift knees and thighs off the floor, chin, chest, and ribs off the floor.
Look ahead and hold for 5-10 breaths.
13. Wheel
Opening the heart wheel is of course inseparable from the wheel
Note that beginners can keep their feet and hands a little further apart.
The sole of the foot had better not be outside eight also do not lift.
Hold for 5-10 breaths, then relax in baby pose.
Do yoga! Let yourself release the pressure, find inner satisfaction and happiness!