Hold hands and knees on the ground in cat and cow style, inhale with hands and knees aligned with shoulders and hips, raise your head and stretch your spine one by one, exhale upward, tighten your core, lower your head with chest bow and back, cooperate with breathing, and do dynamic exercises 12-15 times
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Start from 08-09-10 and change to the right side
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Pay attention to spine extension and adjust 3-5 breaths 13 pigeon step forward from the left leg of dog down, parallel to the hip of leg, enter pigeon hip, straighten the spine, open the chest and stay for 5-8 breaths, change the other side 14 sit back and bend forward from pigeon, sit and stand on the mat, stretch the legs forward, inhale back to hook, extend the spine, exhale and tighten the core, bend the hip forward, relax the shoulders and stay for 8-10 breaths, relax and lie on your back for 15 breaths Put on the mat, relax physically and mentally, cooperate with abdominal breathing, and stay for 5 minutes.
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2
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Practice 11 magic chair
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Exit from magic chair and withdraw your legs to lower dog
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Stop for 5 breaths and 12 breaths
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3
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Exit from triangle extension and bend hip first and then into magic chair
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Stop for 3-5 breaths
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Stop for 3-5 breaths in upper dog style from four pillar style to upper dog style From up dog style to down dog style, adjust 3-5 breaths, 5 stand and bend forward, exit from down dog style, walk forward with both legs to stand and bend forward, stay for 3 breaths, 6 stand and mountain style, adjust 3-5 breaths, 7 stand and bend backward, enter from mountain style to stand and bend backward, inhale with both hands, exhale upward, bend backward with upper body, feel armpit and chest open, stay for 3-5 breaths, 8 soldiers enter from mountain style Soldier two legs open, one leg away from left leg bend knee, knee vertical, heel chest open, hands extend to both sides, stay 3-5 breaths, 9 side angle extension from soldier two into side angle extension, left leg bend knee, left hand outside left leg, right hand side extension, stay 5 breaths, 10 three corner extension from side angle into triangle extension, left leg straight, feet arch up, keep the spine extended Hold your left ankle with your left hand, straighten your right hand and look up
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Pull out of cat and cow style, pull back legs and enter eight body style, inhale, move your heart forward and enter four pillar style
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Tighten and extend the spine with your hands together
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Poke the blue words on it and pay attention to us! Today, Xiaobian shares a set of 30 minute Yoga sequence, the whole body can stretch to, the posture is also simple! Collect it and practice together! 1
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