Today I would like to recommend a yoga sequence, from warm-up to head handstand, elbow handstand, hand handstand, and finally to repair posture
.
Students who can’t stand upside down at the beginning can practice against the wall
.
Practice every day, adhere to 10 days, there will be results! 1 | baby style ▪ Knees apart, big toes touching, chest folded in the middle of thighs; ▪ Place your forehead on the ground and extend your hands forward for 1 minute
.
2 | down dog ▪ The hands are slightly wider than the shoulders and hips, and the feet are the same width as the hips ▪ Adduction of abdomen and extension of sciatic bone ▪ Find the strength in your back and keep breathing 5 times 3 | inclined plate ▪ Keep your hands in line with your shoulders and your body in a straight line ▪ Abdominal adduction, full back, keep for 1 minute 4
.
Locust variant ▪ Feet hip width, hands behind ten fingers clasp ▪ Inhale and lift your forehead, chin and chest for 1 minute 5 | lunge ▪ From down dog, right leg forward to middle of hands ▪ Right leg bent 90 °， The left leg is straight and the back is extended ▪ Keep five breaths 6 | lunge variant ▪ From the previous pose, bend your left knee to the ground, and grab the instep with your right hand ▪ Hold your right hand on the floor, open your chest to the right, keep breathing for 5 times, and repeat on the other side 7 | lunge twist ▪ From down dog to lunge, then to lunge twist ▪ Keep your legs strong and start twisting from the abdomen 8 | double angle c ▪ The length of one leg of each foot, with the sole of the foot facing forward ▪ Clasp your hands behind you, fold them down, and land on your head ▪ Keep five breaths 9 | double angle D ▪ Open both legs the length of one leg with the sole of the foot forward ▪ Exhale, fold down and grab your big toe ▪ Bend your elbows and land on the top of your head for 5 breaths 10 | dolphin style ▪ Clasp or close your hands with your fingers, and land on your elbows ▪ Head slightly off the ground, feet together, heels up ▪ Abdominal adduction, back extension, hold for 1 minute 11 | one legged Dolphin ▪ On the basis of dolphin pose, look up ahead and stretch your left leg up and back ▪ Keep your right heel up and your hip straight
.
Take 5 breaths and repeat on the other side 12 head handstand ▪ Clasp hands with fingers, elbow shoulder width ▪ Elbows compact the ground, abdomen adduction, legs straight together ▪ Feet slowly forward, hips to the shoulder above, abdominal force, legs up ▪ Keep breathing 20 times 13 | elbow handstand ▪ On the basis of dolphin pose, first raise one leg, then go up to the elbow handstand ▪ Keep breathing 20 times 14
.
Handstand ▪ Hands on the floor, shoulder width (or slightly wide) ▪ First raise one leg, then go up to the handstand ▪ Keep breathing 20 times 15 | supported bridge ▪ Do bridge, heel knee alignment, hands at the bottom of the cross button fingers ▪ Put your hips on the bricks and your chest to your chin ▪ Hold for 1 minute 16 | supported inverted arrow ▪ On the basis of the bridge, lift your legs straight up to the ground ▪ Hold for 1 minute 17 | upright posture ▪ Legs slightly open, hands on both sides of the body, palms up ▪ Hold for 5-10 minutes 18
.
Meditation ▪ Sitting on bricks, easy to sit, hands smart fingerprints (thumb and index finger touching) ▪ Close your eyes and meditate for 20 minutes
.
The most important thing is to practice, not to pursue results, not to rush for success
.
In practice, don’t force yourself, pay attention to protect yourself, the first off the wall practice, in the back of the ground mat thick blanket, to prevent falling, or let small partners in the back to protect you..
.
