Let’s practice together: action 1: leaning against the wall on the back, bending knees, legs with hip width apart, big and small legs with 90 degree knees With toes in the same direction, hands hip into the wall phantom chair exhalation, maintain body stability, straighten the left leg inhale, restore, exhale, the other side repeat exercise 10-12 groups of action 2: supine on the mat surface, bend the knees, straighten the right leg, exhale, lift the hip to inhale, restore, repeat exercise 10-12 times for the other side action 3: legs against the wall supine on the mat surface exhale, lift the hip to exhale Inhale, restore, repeat group 10-12 action 4: keep stable on the basis of action 3, bend the right knee to inhale, restore, exhale, bend the left knee to repeat group 10-12 action 5: back to the wall, hands on the ground, squat on the cushion to exhale, retract the core, jump back and up to the wall with both feet, push the wall with forefoot to inhale, restore, repeat group 10-12 action 6: on the basis of action 5 Bend the right knee close to the abdomen, inhale, restore bend the left knee close to the abdomen, inhale, restore repeat exercise 10-12 group action 7: lean the body, push the wall with both hands, open the hands and exhale with shoulder width, bend the elbow on the wall, inhale, restore, repeat exercise 10-12 group action 8: support the ground with both elbows, push the wall with both feet, support the elbow against the wall, bend the left knee close to the left arm, inhale, restore, exhale On the other side, repeat group 10-12, return to elbow support, bend the left knee close to the left armpit, inhale, return to exhale, on the other side, repeat group 10-12 action 9: start dog style with both feet under the wall, go up the wall with both feet in turn, enter L-type inverted exhalation, slowly lift the right leg up, enter one leg against the wall, hand inverted inhalation, return, left leg against the wall, legs together, body slowly close Keep 3-5 breaths on the wall, bend your knees and buttocks, rest with your heels for 3-5 breaths, keep your hands close to the wall and your legs straight, keep 5-8 breaths on the front side of your body as close as possible to the wall, and slowly get off the wall
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Teacher wechat can long press the QR code as shown in the figure below to add some yoga products in the lower left corner.
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It can not only effectively strengthen the core, lose weight and thin waist and legs, but also prepare for the high difficulty Yoga handstand
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Today, I’d like to share 9 Yoga variants of “leaning against the wall”, which can be practiced at home every day
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It’s suitable for the basic advanced yoga practice
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