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Take the right side as an example
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Fall the right foot to the outside of the right hand to enter lizard 05-08
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Today, let’s understand the differences between the two postures! 1、 Understand the hip joint, hip joint belongs to the ball and socket joint, it has a wide range of activities, multiple functions, can complete the vertical fork, horizontal fork, hip joint flexibility is very important! Hip joint has six directions of movement, these six directions are in pairs, for example: flexion corresponds to extension, adduction corresponds to abduction, internal rotation corresponds to external rotation, they restrict each other and cooperate with each other
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Sit angle sequence 01-04, enter the goddess exhalation, tighten the core body, twist to the left to inhale, restore exhalation, twist to the right to inhale, return to the goddess stay for 3-5 breaths 05-08, exhale, enter the side squat to tighten the core, inhale to the right squat, stay for 3-5 breaths to the left squat, enter the double angle inhale, extend the spine to exhale, bend the hip forward to stay for 3-5 breaths and then exhale The first time to enter the side squat exhalation, the body squats to the right, the left hand stretches upward 09-12, inhales, the side squats to the left, the right hand stretches upward, each side stays 3-5 breaths, then enters the double angle stay 3-5 breaths, enters the sitting angle stay 8-10 breaths, the body side bends to the right to stay 5-8 breaths 13-16, inhales, the body side bends to the left to keep 5-8 breaths, stays in the sitting angle body folding hip direction Stay 8-10 breaths forward to start frog style core, stay 8-10 breaths 17-20 without waist collapse, stay 8-10 breaths on frog’s hands, stay 5-8 breaths forward to stand, stay 5-8 breaths down to squat, stay 5-8 breaths inhale, stay 5-8 breaths 21-24 and exhale with right hand, stay 5-8 breaths up with left hand, and stay 5-8 breaths down to fall arrow style Leave 1-2 minutes to sit against the wall and stay for 1-2 minutes
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Hold the left foot back to inhale Lunge 09-12, inhale, raise the right leg backward again, bend the right knee forward to find the chest, right foot down to the middle of the hands inhale, enter the soldier one by one stay 3-5 breaths 13-16, enter the soldier two stay 3-5 breaths inhale, right hand up straight exhale, left side bend stay 3-5 breaths inhale, right hand down on the right knee, left hand up straight exhale, right side bend inhale, left hand point to exhale Breath, right hand open up into the high bow step, twist to stay 3-5 breaths 17-20, inhale, left hip sink, chest open to stay 3-5 breaths, body squat to the right side to stay 3-5 breaths, inhale, enter the crescent to stay 3-5 breaths, 21-24, inhale, enter the crescent to stay 3-5 breaths, move the center of gravity to enter the semi God monkey Stop for 5-8 breaths, inhale, enter the monkey pose, stop for 8-10 breaths or more
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Do you have the experience of practicing yoga? When practicing Monkey Style (vertical fork) and sitting angle style (horizontal fork), you can easily complete monkey style, but sitting angle style can’t get down! In fact, these two postures seem to be open hip postures, but there are still many differences
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Lift the right leg backward to enter the single leg dog exhalation
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After practicing the right side, please start from pose 1 and practice it on the left side! Tips: many people want to make yoga perfect, but remember: yoga practice, moderation is good, not too much! After all, physical and mental balance is the most important! Teacher wechat, long press the figure below to identify the add point, the lower left corner into the yoga supplies selection.
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Today, I share two sets of Yoga sequences, one for monkey asana and the other for sitting angle asana! Before practicing these two sets of sequences, it is recommended to add 3-5 times of Sunday warm-up! 1
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Knowing the corresponding direction of the hip joint, you will know how to unlock these two postures according to the asana practice
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2、 From the direction of hip joint, the hip joint is in flexion and extension when practicing monkey posture, while the adduction and abduction muscles of hip joint are involved in sitting angle posture
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They need to participate in different muscles, the direction of hip movement are not the same, but they all have one thing in common, that is to rely on strong gluteal muscles
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Exhale
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Monkey sequence 01-04, stop for 5-8 breaths to inhale
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Stretch the right hand forward to inhale
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Open up to exhale
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Bend the right knee forward to find the right elbow to inhale
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