Today, I recommend a set of Yoga sequence, which can strengthen the core and balance
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The poor core and balance ability of Jiaren, practicing more than 3 times a week, has the best effect! 1
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Stand in mountain posture of magic chair, with feet close together or feet apart and shoulder width, inhale and extend spine, raise hands above the head, exhale, bend hips, bend knees and slowly down, feel like sitting on a chair, keep 5-8 breaths, change the other side
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2
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Stand in mountain posture of eagle, with arms wrapped around each other, lift right leg up, slightly bend knees, right leg around left leg, tighten abdomen, slowly bend knees and keep 5-8 breaths 1 breathing, change the other side 3
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Soldier 1 mountain style standing, feet separated slightly more than one leg long turn, right foot outward 90 degrees, left foot outward 60 degrees, hip turn right, inhale to extend the spine, hands up over the top of the head, big arm clip ear exhale, bend the left knee down, maintain 5-8 breathing, change the other side 4
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Recline on the mat, hands on both sides of the chest, inhale to extend the spine, toes Hook back the floor, exhale and tighten the core, push both hands into the inclined plate, keep 5-8 breaths in a straight line of trunk and legs
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5
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Side plate type starts from the inclined plate, open the body to the right, keep the arm above the right arm support pad surface extended, tighten the core, keep 5-8 breaths in a straight line of trunk and legs, change the other side
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6
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Lie prone on the pad surface in dog type, put both hands on both sides of the chest Stretch the spine with your toes back to the ground, exhale with your hips up, straighten your legs and arms, and keep 5-8 breaths
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7
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Single leg dog down
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On the basis of dog down, lift your right leg backward and upward, stare your heels out to extend the spine, tighten the core, keep 5-8 breaths, and change the other side
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8
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Cross balance and kneel on the cushion, with both knees open and the hips open Wide, hands under the shoulders, knees under the hips, lift the left leg backward and upward, right arm forward, keep balance, tighten the foot above the core, stare backward, extend the trunk, keep 5-8 breaths, change the other side 9, cat Cow Cross balance, return to kneeling, inhale, raise your head, hold your chest up, exhale from the hip, with chest arch back, tailbone to the ground, repeat 5-8 groups, [copyright notice] the picture and text are from the Internet, and the copyright belongs to the original author
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