Yoga, many advanced postures need strong limbs and core strength, but many students said that the body strength is too weak, practice anything is soft, how to do? Don’t worry, today I’ll share with you a set of easy-to-use Yoga sequences, which can effectively enhance the strength of legs, hands and abdomen
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It’s very suitable for beginners to practice every day
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1
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Warm up in small series, prepare for dog style, move the center of gravity forward to the inclined plate, exhale, bend the knees to the ground, bend the elbows to the trunk and abdomen, slowly land to the cobra style, lift the chest up, lift the shoulders back to exhale, lift the legs off the ground, stretch the arms back, inhale, drop the hands down, exhale from locust style to Cobra style, push the hands to the ground, restore the dog style, cooperate with breathing, dynamic exercise 5-8 Group 2, single leg dog down, from dog down, inhale, lift the right leg up, heel to the ceiling, lift the inner thigh up, adduct the abdomen, push the lower thigh heel back and extend the back, press the hands down, eyes to the navel, keep 8-10 breaths
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3, touch the elbow, slide and exhale, bend the right knee, move the center of gravity forward, arch the back upward, inhale the right knee to the right armpit, level the back, slide the right knee to the hand Pay attention to the wrist, do not land on the right leg, tighten the left thigh, lift up the hands, press the tiger mouth down on the ground, relax the shoulders, cooperate with breathing dynamic exercise group 5-8, change the opposite side
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4
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Soldiers in the dog down style, step forward with the right foot to inhale between the two hands, the arm drives the body to stand upright, exhale upward, sink the hip downward, push the heel backward, and relax the shoulders downward, keep 5-8 breaths
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5
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Battle one variant exhale, lean forward Come to the extension line of the left leg, drop both hands to both sides of the body, lift the inner thigh behind in the same plane, pull the right hip back, keep the abdomen away from the thigh, keep 5-8 breaths
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6
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Soldier three variant inhale, push the left foot on the ground, move the center of gravity forward to the right foot, exhale, lift the left leg straight up, exhale at the same height as the hip, slightly bend the knees, touch the left knee forward, inhale, straighten the legs, keep the left leg backward Stable with breathing, dynamic exercise 5-8 group 7, side angle style to return to warrior style, inhale, arm up exhale, turn foot to turn left, left foot slightly buckle, body side bend right, right elbow on right thigh, left arm up, shoulders down away from ears 8, side angle style variant to maintain body stability, inhale, right hand up, waist extension on both sides, shoulders away from ears, chest forward, abdomen forward Adduction, core activation, turn your head to look up, maintain 5-8 breaths, return to downward dog style, change the opposite side, repeat 4-89, inclined plate elbow plate inclined plate, exhale with both hands under the shoulders, elbow close to the ground, finger tips forward inhale, hand push the ground, return to inclined plate core activation, combined with breathing dynamic exercise 10 groups, 10, half boat sitting, lift legs up, arms straight forward exhale, Lie on your back with your shoulders off the ground, legs straight forward, thighs lifted off the ground, abdomen adducted, keep 5-8 breaths 11
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Rest technique: lie on your back with your hands on both sides of your body, palms facing up, feet separated and hip width, toes natural outside, shoulders down to the ground, body completely relaxed, eyes closed gently, keep for 3-5 minutes.
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