这种10分钟瑜伽的八大神奇好处

1、这种10分钟瑜伽的八大神奇好处8 Amazing Benefits Of This 10-Minute Yoga SequenceMore and more research is confirming that practicing yoga regularly is one of the best ways to improve your emotional and mental health. In fact, there is strong evidence that yoga helps improve symptoms experienced by people with lowe

2、r back pain, depression and anxiety, and evenautoimmune conditions. It can also help reduce post-partum depression.In addition to reducing pain and improving your mood, yoga also gives you greater flexibility and a toned body.越来越多的研究证实,经常练习瑜伽是改善你的情绪和心理健康的最好的方法。事实上,有强有力的证据表明,瑜伽有助于改善长时间的有腰痛症状,抑郁和焦虑,甚至

3、自身免疫状况。它也可以帮助减少产后抑郁症。除了减少疼痛和改善你的情绪,瑜伽也给了你更好的灵活性和强壮的身体。Youll Earn Strong Legs你会获得强壮的腿The chair pose is a must for getting glamorous legs. It strengthens the ankles, thighs, calves, and spine while stretching out the shoulders and chest.椅势是获得迷人的双腿的必要条件。它加强了脚踝,大腿、小腿和脊椎在伸出肩膀和胸部的同时。Youll Build Better Bal

4、ance您将构建更好的平衡The warrior pose helps create muscle stamina and balance. It also helps relieve stress in frozen shoulders while toning the arms, legs and lower back as you work to maintain stability.战士的姿势帮助创建肌肉耐力和平衡。它还有助于缓解压力在肩周炎的时候，并且同时增强手臂,腿部和背部如同在工作时保持稳定。Youll Develop Flexibility and Strong Shoulde

5、rs您将开发灵活性和强壮肩膀The dolphin pose not only gives your body a good overall stretch, but holding your upper body with your arms helps tone your shoulders. It also opens up the front of your body while helping to relieve stress and mild depression.海豚式不仅带来给你身体整体拉伸,但持有你的上半身和手臂可以帮助增强你的肩膀。它也打开了面前的身体同时帮助缓解压力和轻

6、度抑郁。Youll Create a Rock-Hard Core您将创建一个坚硬如岩石的核心The dolphin plank fully engages your core as you tighten your stomachs abdominal muscles and your glute muscles to support the spine. If you relax those muscles, your entire form falls. If you find that this pose is too easy, try lifting one leg off the

7、 ground to further engage your core muscles and balance. If you want some ripped abs, this pose will help you get there.海豚板完全锻炼你的核心同样地收紧你的腹部的腹肌和胯部肌肉来支持脊柱。如果你放松这些肌肉,你的整个形式就垮掉了。如果你发现这个姿势太容易,尝试抬起一条腿离开地面,进一步锻炼你的核心肌肉和平衡。如果你想要一些的腹直肌,这个姿势可以帮助你。Youll Lose Those Love Handles你会把你的肥肚子减掉The side plank will tone

8、 your flank muscles, which is where your love handles can develop. Like many other yoga poses, this one also works on improving your balance and flexibility.侧板将增强你侧腹肌肉,这样你的侧腹肌肉很增强。就像许多其他的瑜伽姿势,这个也致力于提高你的平衡和灵活性。Youll Tone Up Your Arms and Back你会增强手臂和背部The plank is basically like holding the top of a p

9、ush up. It tones all the core muscles of your body. Your back muscles hug your spine while your arms support the bulk of your weight and your abs keep your body straight. If you dont engage your core, your body will give up the fight against gravity and sag; so try to keep your body straight like an

10、 arrow.木板基本上像是坚持俯卧撑。它增强你身体的所有核心肌肉。你的背部肌肉拥抱你的脊柱,同时手臂支持你的体重，腹肌保持身体笔直。如果你不使用你的核心,你的身体就会放弃对抗重力和松弛,所以尽量保持身体像一个箭头一样笔直。Youll Get Ride of Wobbly Arms你会减去摇晃的手臂If your arms keep waving long after youve stopped, this is a great pose for toning up your guns. The four-limbed staff pose really helps to strengthen

11、 the entire arm, since you are using those muscles to balance and support most of your weight.如果你的手臂在你停下来之后长时间挥舞着,这是一个很好的姿势去调理你的手臂。四柱式有助于增强整个手臂,因为您正在使用这些肌肉平衡和支持你的体重。Youll Improve Posture and Stability你会改善姿态和提高稳定性If you struggle with poor posture, yoga can help. While yoga isnt the only type of exerc

12、ise that can improve posture, it certainly is one of the main avenues to achieve a better stance. The boat pose engages the deep abdominal muscles, as well as strengthening the hip flexors and spine. Make sure to keep your belly firm and dont slump your shoulders in this position.如果你一直与你不良的姿态做斗争,瑜伽可

13、以帮助。而瑜伽并不是唯一可以改善姿态的运动,它肯定是一个获得好的姿态的主要途径。船式锻炼的是腹部肌肉,以及加强臀屈肌和脊柱。一定能让你的腹部变结实的并且在这个位置不要让你的肩膀下降。If you can form this ten-minute yoga habit, you will find that it becomes a wonderful retreat from the hectic craziness of life. Dont forget to breath deeply during each pose. One of the many reasons that yoga

14、 has so many benefits is due to the deep, rhythmic breathing that it utilizes. Also, try to hold the pose for at least five to ten slow breaths. However, if you feel that you are losing your form, its fine to take a rest.如果你能形成这个十分钟瑜伽的习惯,你会发现它变成了一个完美的逃避生活的繁忙的方式。每个姿势都别忘了深呼吸。瑜伽有很多好处的原因之一是由于它利用的是深,有节奏的呼吸。同时,试图保持至少五到十次缓慢的呼吸。然而,如果你觉得你正在失去你的形式,那就好好休息。Theres not doubt that life is stressful and fast-paced. However, you will find that it really isnt that difficult to improve your overall well-being by