Do you want to unlock the difficult postures? Do you want to strengthen the core and flexibility? Do you want to quickly improve your yoga practice? Today, I recommend a set of Yoga sequences to strengthen the core and enhance your physical fitness, so that you can easily unlock the difficult postures! Action 1: lie prone, stretch your hands forward, inhale, lift your chest, exhale with your hands and legs off the mat, lift your right leg and left hand up, inhale and restore Exhale to change left leg, right hand with breathing, dynamic exercise 20 groups of action 2 prone, hands on both sides of the body, inhale and raise head, exhale to bend knees, heel to hip, hands grasp ankles backward in turn, exhale to lift legs upward, thigh off the ground, leg drive chest backward, body front side open, maintain 5-8 breathing movements, 3 inclined plate, hands exhale under the shoulders, body twist right, heel turn Bend the left knee to the side, look for the abdomen with the thigh, lift the right side waist up, turn the head and look at the fingertips of the right hand, stabilize the body, keep 5-8 breaths, change the reverse side movement, 4 stick style sitting, legs straight forward, bend the right knee, feet close to the inner side of the right thigh, inhale, spine extension, exhale forward, bend down, hands grasp the left feet, back extension, keep 5-8 breaths, change the reverse side movement, 5 full lotus or lotus Simple sitting, hands on both sides of buttocks, inhale spine extension, chest upward, exhale core force, buttocks gently lifted off the ground, legs and feet off the ground, arms straight, shoulders relaxed, keep 5-8 breaths, restore, change the opposite side leg action 6 simple sitting, inhale spine extension, exhale straight, back forward bending downward, hands straight forward, keep buttocks sitting on the ground, back relaxed, stretch back and buttocks, neck self-healing However, relax, keep 5-8 breaths, change the opposite side leg movement, 7 kneeling, legs with hip width apart, calf instep close to the ground, thigh vertical opposite inhalation, hands flat forward, back straight exhalation, body backward tilt, thigh activation inhalation back to normal, with breathing, dynamic exercise 20 times, knee discomfort Jiaren, can pad blanket movement below, 8 kneeling, legs with hip width apart, hands hip, Inhale, stretch the spine upward, exhale, bend back, hold the ankles with both hands in turn, push the thighs forward, lift the chest upward, relax the neck, keep 5-8 breaths
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Students who can’t do it can choose the hand brick action 9 four corner kneeling posture, hands under the shoulders, knees separated with the hip width, thighs vertical to the ground, inhale, stretch the left hand forward, lift the right leg to the upper abdomen adduction, keep stable, eyes in front of the body Hold 5-8 breaths, to the next action 10, from action 9, exhale and bend the right knee, find the hip with the heel, release the left hand backward, palm outward, grasp the right foot palm, lift the right thigh upward, the lower leg drives the chest backward, lift the chest upward, expand the clavicle, stabilize the body, keep 5-8 breaths, change the opposite side, practice action 9-10, action 11 inclined plate, inhale with both hands under the shoulders, lift the left leg upward, exhale and bend Knee forward, left knee to find the tip of nose, thigh to abdomen, chest upward, inhale backward, cooperate with breathing, dynamic exercise 10 groups, change the opposite side movement 12, bend the right knee forward, lower leg parallel to the mat, knee instep to the ground, body upright, exhale forward, bend down, elbow to the ground, back relax, forehead on the back of hand for 1-2 minutes, change the opposite side exercise [copyright notice] source text In the network, the copyright belongs to the original author, infringement must be deleted..
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