Yoga wheel is the best way to open the heart chakra
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Today, yoga honeyed words arranges a set of warm-up sequences for practicing the wheel, which can be fully extended from the wrist, arm, chest, groin and front of thigh
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Many wheels can’t get up
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Let’s follow this set of warm-up sequences! 01
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Wrist movement ◆ When practicing yoga, warm-up is particularly important, especially when practicing some difficult postures, you must do enough warm-up to avoid injury
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You need to fully warm up when you move your wrists and wrists
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02
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Low lunge + twisting (stretching groin) 〉 ◆ Step into the low lunge from the down dog position, feel the full stretch of the front side of the right thigh with the left knee in front, grasp the back of the right foot with the left hand, strengthen the stretch range, stay for 5-8 breaths 03, low lunge + side bending ∕ ◆ Inhale in a low lunge position, point your left hand and stretch your right hand upward to the left side to exhale, point your right hand and stretch your left hand upward to the right side to inhale, restore, exhale, bend your elbows to both sides, fully feel the chest open, stay for 3-5 breaths, change from action 03 to left side exercise 04, stretch the front of your thigh ◆ You can also choose to find a wall or sofa to continue to strengthen and stretch the front side of your thighs or lie on your back on the ground and use half breaststroke to strengthen the front side of your whole body
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After 5-8 breaths, change to the other side
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05-06, dog Cobra ◆ Step out from the half breaststroke to the dog pose, pay attention to the thigh perpendicular to the ground, keep the core tight, slowly feel the chest and armpit close to the ground, and stay for 5-8 Yoga people_ Pull out in dog style, lie prone on the mat, put your hands on both sides of your shoulders, inhale and prepare to exhale, slightly retract your core, leave your chest away from the ground, feel the front extension of your body, and stay for 5-8 breaths ◆ Now turn around and lie on the ground, enter the bridge, bend your knees, push your knees perpendicular to your heels, push your elbows to the ground, feel the chest open, inhale, exhale, tighten your core, lift your hips up, press your hands on the mat, fully feel the chest, groin and front thigh stretch, hold 5-8 breaths, and get ready to enter the wheel style ◆ Put two yoga mats under the wall, the distance is slightly wider than the shoulder, put the head in the middle of the two yoga mats, push the brick with the palm root against the wall, tighten the core, lift the hip with gluteal muscles, find the feeling of lifting the pubis upward, keep 5 breaths 09, the other two ways to enter the wheel position ◆ In camel’s posture, stand up with the soles of your feet, pay attention to the thighs perpendicular to the ground, inhale and extend the spine, exhale and tighten the core, put your hands together in front of your chest to enter the wheeled posture
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Another way to enter the wheeled posture is from the wild posture
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In the dog’s posture, adjust your breathing, lift your right leg upward, and turn your hip to enter the wild posture
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Pay attention to the core tightening, and push your chest fully upward
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10
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Suggestions ◆ If you really want to practice the wheel, you must have a professional teacher around you
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For senior yoga practitioners, you must follow the warm-up steps to practice the wheel.
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