yoga postures are now a sought-after form of fitness for women today, and even many film stars are taking part in them. But in the last century traditionally, yoga was not allowed to be practiced by women, it spread from western students and since then women have slowly been exposed to yoga as a fitness exercise.
the yoga asana we talk about today, the combat pose, was a silent protest by women at the time in their quest for independence and status in society.
divided according to the role of the human head, torso, arms and legs, the combat postures are divided into combat one, combat two and combat three, which represent strength and courage and require the trainer to have good concentration, balance as well as strength. It stabilises the standing posture, gives a good foundation for the more difficult yoga postures and allows the whole body to be mobilised and consumed, resulting in fat loss and leg reduction.
01 warrior one pose
this asana relieves stiffness in the shoulders and back, strengthens the flexibility of the joints and tendons of the lower limbs and reduces excess fat in the legs.
Preparation: Stand with your back straight, shoulders flat, chest open, arms tightened, feet parallel and toes facing forward, arms hanging naturally at the sides of the body, spine extended upwards.
Inhale, take a big step forward with your right foot, toes facing forward, rotate your left heel outwards, keep your body stable, cross your arms at the waist, extend your spine upwards, breathe naturally, look ahead, then exhale, bend your right leg at the knee so that your thigh and calf are perpendicular to each other, straighten your left leg forward with the palm of your foot firmly on the ground, at the same time straighten your arms upwards, open your fingers, tighten your buttocks and leg muscles, hold the posture for 30 seconds, perform 5 breathing exercises.
02 warrior two pose
sculpting the legs in detail, making the muscles more toned and reducing the risk of leg muscle spasms, thus increasing the elasticity of the leg muscles.
Preparation: Stand naturally, keeping your back straight and your arms naturally at your sides.
Inhale, take a large step forward with the right foot, toes facing forward, rotate the left foot outwards and keep the body stable, then open the arms in turn on the side of the body, hold the movement for 30 seconds, take 5 breaths and repeat the exercise.
03 warrior three pose
promotes stability in the legs, enables balance, energises the body for movement, promotes agility and improves the overall level of movement of the body.
Movement preparation: Standing position with arms naturally down at the side of the body and feet together and upright on the floor.
Movement process: Adjust the distance between your body and the wall, inhale, straighten your arms upwards then lower them on the fixation in front of your body, then straighten one leg backwards so that the full foot rests on the wall, straighten the other leg to support your body, rest the movement for 30 seconds, take 5 breaths, then switch legs and practice.
1. Notes for combat one pose keep the angle between the thigh and calf of the front leg at 90 degrees, do not shift the weight too much to the hips and legs, stretch the spine upwards to the maximum, expand the chest and keep the legs stable.
2. Do not move your torso forward or lean forward, ensure that your shoulder blades are contracted inwards and your body is stretched to the maximum extent outwards.
3. The combat 3 is more difficult than either of the above 2. Pay attention to the back extension and the stretching and extension of the supporting leg.
