5, put two yoga bricks under the shoulders, and maintain the support 4-pillar support position exhale, abdominal, legs bent knee point to inhale, restore, dynamic exercise 8-10 times 6, keep in the inclined plate Yoga brick on the lower chest and thigh front exhale abdominal, elbow into the 4-pillar support inhale restore, dynamic exercise 5-8 times 7, two yoga bricks on both sides of the chest exhale abdominal, elbow into the 4-pillar support stay 3-5 breathing a group , practice more than 3 groups of 7 movements, it is recommended to spend some time every day to practice, you can also thin back, thin arm Oh! 。
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Do dynamic exercises for 12-15 times
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3
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Put the Yoga brick under your shoulders, kneel on your knees, lower your legs vertically, exhale and retract your abdomen, bend your elbows close to your ribs, lower half of your body, inhale and restore with breathing, and do dynamic exercises for 10 times
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Move your knees Kneel down, center of gravity forward into the half four column, shoulder alignment wrist, exhale, tighten the core, bend elbow inward, body downward, inhale and restore dynamic exercise 12-15 times
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Practicing yoga, for Xiaobai, four pillar support seems to be a nightmare, no matter you practice Hatha or flow yoga is good, will involve a lot of four pillar support! Often feel exhausted after a class! Today, share a set of 7-step advanced four column support exercise sequence, from easy to difficult, follow the posture essentials practice, you can also easily complete the four column support Oh! Move 1
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4, continue to put the Yoga brick under the shoulders, exhale and tighten the core, double knee landing, bend elbow inward into the half four column, inhale and restore, dynamic exercise 8-10 times
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2
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Prepare in half snake style, move your shoulders backward, open your chest, retract your shoulder blades, bend your elbows to inhale, extend your spine, and lift and exhale from your chest to sink
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