What’s the core of Yoga? 9 actions to strengthen the core of your small waist! Exercise muscles can not only improve bone density, but also promote metabolism, improve sleep and enhance brain health
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Exercise this yoga power sequence only takes 15 minutes to effectively exercise the core arm and leg muscles
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1
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Kneel in the elbow position, press your elbows to the ground, cross your hands and fingers the same width as your shoulders, straighten your legs backward, keep your trunk parallel to the ground, retract your abdomen and breathe, Hold for 1 minute
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2
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Rotate the side plate body to the right side, press the left elbow to the ground, support the outside of the left foot, stretch the legs straight and close, extend the right hand upward, look at the ceiling, keep 5 breaths, change the other side
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3
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Dolphin start from the elbow plate, walk forward with both feet
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If the back of the legs is tight, bend the knees, press the elbows to the ground, and start the shoulder muscles and spine to extend upward, Keep 5 breaths 4
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Phantom chair variant: feet are the same width as hips, arms are the same height as shoulders, slowly bend knees, hips move backward, lift heels off the ground, keep balance with toes, eyes looking straight ahead, keep 5 breaths 5
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Tree style center of gravity moves to left leg, right leg opens outward, lift right foot, step on the inside of left thigh, hands in front of the body, keep stable, keep 5 breaths, Stand at the front of the mat with a high bow step, take a big step back with the right leg, bend the front leg to 90 degrees, extend the arms of both hands upward, inhale, straighten the front leg, exhale, bend the front leg and breathe, repeat the dynamic exercise for 5 times
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7, Hold for 1 minute 8
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Squat with feet the same width as the mat, toes facing out, hands moving forward, feel the extension of spine, keep trunk vertical, hands folded in front of chest, elbows against the inner thighs, keep 5 breaths 9
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Crane Zen hands shoulder width, elbows slightly bent, knees on the back of upper arms, body leaning forward, toes off the ground, lift chest, look forward, keep 5 breaths, It’s not that simple, but it’s not as difficult as you think
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As long as you insist on practicing yoga, your progress is visible to the naked eye (the content comes from the Internet, and the copyright belongs to the original author
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