12
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Withdraw from the side plate and return to the down dog style to adjust 5 breaths
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11
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Exit from 06, step forward with right leg in downward dog style, support the ground with left hand and circle with right hand 12 times 08
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Yoga teachers can also collect it for arranging classes! Exercise 01, sit on your knees, the core is tight, the waist and back is straight, exhale, both hands bend elbows in front of your chest, elbows and forearms fit, inhale and open the chest to keep dynamic exercise 12-15 times
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Exit from soldier’s second style, enter the side plate style, support the ground with left hand, lift the left hip up and right Extend your hands to the side, stay for 5 breaths, return to the inclined plate, and then change to the other side to practice
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Enter the side corner style from the down dog style, bend your right leg, support your right hand, stretch your left hand to the right, stay for 5 breaths
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Enter the wild style from the side corner style, pay attention to the pubic bone up, open your chest and stay for 5 breaths On the other side of the exercise 13, from the wild out into squat, adjust 5 breathing movements 14, from squat into counter table, left hand back support, right hand back, hip up, hands alternate 12 movements 15, from counter table out into bridge stay 5-8 breathing movements 16, from bridge into wheel, pay attention to hands push, elbow adduction to maintain the core, gluteal muscle start to stay 5-8 breathing movements Tips: yoga beginners suggest to practice to the bridge, or with the help of professional yoga teachers, safety first..
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02, keep sitting on your knees, both hands and elbows close together, exhale, elbows close together, lift up and inhale, return to the chest position, dynamic exercise 12-15 times
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Exit from upper one style, inhale, enter the soldier’s second exhalation, enter the anti war feeling, fully extend the side waist, stay 5 breathing movements 07.08 change left side to practice 09
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Poke the blue words on it and pay attention to us! The most important thing to do is to fully open the front of the body, and at the same time, the arms and core strength should also be taken into account! But often a lot of Jiaren feel stuck when practicing the wheel, either they feel that the chest is not opened, or they feel that the waist is squeezed, that is, they don’t practice smoothly
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10
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03, keep sitting on your knees, both hands flat open and cooperate Breathing, hands open back to keep dynamic exercise 12-15 times 04, continue to keep sitting on the cow’s face, hands do dynamic exercise 12-15 times on each side 05, keep King Kong kneeling position, left hand turned straight, close to the chest, right hand bent elbow, left hand placed in the right elbow, stop for 8-10 breaths, change the other side 06, lie prone on the yoga mat, hands crossed under the chest Stop 8-10 breathing movements on each side 07
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Today, Xiaobian shares a complete Yoga sequence arranged around the wheel, which can fully open the chest, strengthen the arms and core strength
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