Today, I’d like to bring you a series of entry-level yoga exercises, all of which are basic postures
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And the picture demonstration is also very good, especially the phantom chair, standing forward and sitting forward can be said to be the primary version of the demonstration
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It also reminds us to practice within our ability, not to compare with others, not to force ourselves to do our own yoga
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1
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Standing at the front end of the mat, the beginner can separate his feet to the same width as the pelvis, close the tail bone and abdomen, sink his shoulders, straighten his head and neck, inhale, lift his hands up over his head, exhale, sink his shoulders, and when he inhales again, extend his spine and open his chest
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Exhale, the arm drives the body to lean backward
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2
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Stand and bend forward
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Inhale on the basis of the backward type
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The arm drives the body to return to the right position to exhale
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The arm drives the body to bend forward to its own range
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Keep breathing for 5-8 groups
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When maintaining, pay attention to observe the body, feel the extension of the spine and the stretch of the back of the leg, and feel the movement track of the pelvis and lumbar spine
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3
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The magic chair is on the basis of forward bending
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Inhale, hands on both sides of ears, palms opposite
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Exhale, bend your knees into the chair and keep breathing for 3-5 groups
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There is also a conversion from bending forward to the phantom chair
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You can bend your knees directly from bending forward to enter the phantom chair
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In this way, the knee is the most relaxed, and the strength is borne by the hip joint
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4
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The magic chair twist is based on the magic chair style
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Inhale, exhale with hands in front of the chest, drive the body to bend to the right with the arm, hold 3-5 groups of breathing with the left elbow to the outside of the right knee, and drive the body back to the opposite side of the phantom chair with the arm
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5
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Stand in the middle of the mat
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Two feet apart from the distance of one leg, left foot external rotation 90 degrees, right foot micro buckle
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Keep your pelvis straight and your spine straight
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Inhale and raise your hands horizontally
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Exhale, and the arm bends the body to the left to its own extent
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Keep 5 ~ 8 groups breathing, body back to normal, reverse practice
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Triangle the whole body in a plane
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6
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The cat cow type four corner bench kneels on the mat, the thigh is vertical to the ground, the arm is vertical to the ground, inhales, raises the buttocks and collapses the waist, the chest opens and raises the head
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Exhale, curl the back of the coccyx, including the chest and lower the head
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Do 10 ~ 15 groups of this movement with breathing
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People with poor lumbar spine should not collapse their waist too much when breathing in, only do the ups and downs of thoracic spine and cervical spine
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7
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Cobra prone on the mat, feet apart and pelvic width, hands on both sides of the chest, elbow clip ribs, inhale, around the shoulder back, lift the chest upward exhale, stay 5 ~ 8 groups of breathing
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Practice within your ability and pay attention to opening your chest
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8
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Sit up, bend forward, sit on the mat, and compress the floor with the ischium
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Inhale, extend the spine, exhale, bend forward to your own range and keep breathing for 5-8 groups
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You can also like the picture with the help of stretch band, 9, corpse rest lying on the mat, head, feet and hips in a straight line, close your eyes to relax the whole body for 5 ~ 10 minutes
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Focus on Fanyi, share health and beauty
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Also welcome to leave a message at the bottom of the comment area for discussion..
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