This is adelbridges, one of the hottest yoga masters in INS this year! Every pose photo can attract the praise of netizens! But you may not think that it took her only six years to practice from zero to the way she wanted, and to become a new yoga goddess! Her beautiful yoga posture has attracted 270000 fans
. 
Coincidentally, this year’s new Golden Queen is still an Australian Yoga blogger, sjana Elise Earp, who has 1.4 million fans
. 
Her theme is always her difficult Yoga photos, and any one of these photos can earn 100000! It can be seen that a good yoga practice can really become a winner in life! No wonder more and more yoga practitioners want to pursue higher-level postures
. 
Because these difficult and beautiful yoga postures often give people a strong impression
. 
We can often hear people talking about “medium and advanced” postures around us, such as: “the class at 2 p.m
. 
is advanced, those people in the front row are so powerful!”“ I take middle and advanced classes just to challenge myself “,” that classmate is so advanced that he can do such a powerful pose “,” teacher, can you teach us more middle and advanced poses “and so on
. 
However, many people can’t advance any more after they get started
. 
All the primary postures have been practiced thoroughly
. 
However, when they encounter handstands and backward bends, they will roll over
. 
They can’t support themselves and can’t do their movements in place
.
It seems that the practice has entered a bottleneck period
.
There are also many friends who say, why can’t I practice yoga for two or three years, and some people can easily do it in one year? In fact, advanced yoga in the advanced position, can not only have the softness is enough, the core strength and posture essentials are also necessary conditions
.
Therefore, in order to help you to have a safer and more scientific advanced medium and advanced yoga, and to solve the problem of the platform period of the practitioners, wake has arranged a set of scientific and stable advanced medium and advanced yoga on the basis of the bundle method – 14 day physical fitness enhancement plan
.
In this set of courses, the teacher will wake up the potential energy of the body, explore the unlimited potential of the body and enhance the physical fitness of the body, and take you to complete the middle and high-level postures such as crossing, bending back and handstand step by step, so as to easily complete the advanced yoga
.
Long press the recognition QR code to subscribe to the course topic directory
.
Stage 1: abdominal constriction to enhance the core
.
Abdominal energy is activated by abdominal constriction to activate the core energy of the body, so that the body has strength to support
.
Day 1: abdominal energy activation: learn the method of abdominal constriction to activate abdominal energy and help purify the body
.
Day 2: activate the deep core: combine the abdominal contraction and postural method to activate the deep core energy and feel the lightness of the body brought by the enhancement of energy
.
Day 3: let the core become stable: tighten the core with the method of abdominal constriction and stabilize the energy, and then carry out the introductory practice of the supporting posture
.
The second stage: perineum binding method to stabilize the body, explain perineum binding method in detail, activate deep energy, strengthen the arm, and help establish stable support
.
Day 4: learn the perineum binding method and carry out strength training for the arm in order to lay the foundation for the advanced support posture
.
Day 5: let the support become light primary support practice, apply the bundle method to the support practice, and see your progress in the practice
.
Day 6: challenge the support posture challenge the advanced support posture, teach you the correct steps and preparation, let you build support step by step
.
The third stage: strengthen the arm to complete the crossing, focus on training the ability of crossing, with the aid of AIDS to learn the correct crossing method, and finally complete independently
.
07: “basic practice of crossing” cultivates the ability of crossing, increases the body space with the aid of assistive devices, and learns the correct way of crossing
.
08: “make the crossing simple” increases the difficulty of crossing appropriately, and tries to complete the crossing independently without the aid of AIDS
.
The fourth stage: start the back muscle to practice backward bending, use eyinger’s physical therapy principle, deeply activate the back muscle, flexible spine, and safely challenge backward bending
.
Day 9: introduction to shoulder and back flexibility: activate back energy, relieve low back pain and make shoulder and back soft and powerful
.
Day 10: prepare for kyphosis: strengthen back muscles, adjust spine shape, and prepare for orthostatic exercise of kyphosis
.
Day 11: make it easy to bend backward: with the help of Iyengar’s physiotherapy principles and assistive devices, we can gradually master the techniques of bending backward from the entry-level posture of bending backward
.
Day 12: in the lesson “safe backward bend challenge”, we challenge the backward bend to open the heart chakra in the backward bend to make our heart calm and more inclusive
.
The fifth stage: tighten the core, learn handstand, explain the key points of handstand, control the body energy, let the body finish handstand smoothly
.
Day 13: essential safe handstand: through the previous exercises, establish the link between heart and body, make the body balance and stability, and complete the introduction of handstand
.
Day 14: play “the king of postures” by controlling body energy and physical fitness, challenging postures and yourself to complete different handstands
.
Tutor: Keke teaches 5000 hours from world-class master chuck Miller; In January 2016, we learned and completed the first series of astonga; In 2016, we deeply studied human 3D anatomy and achieved 5000 hours of private education; In August 2017, he received intensive training from world-class master chuck Miller; In January 2018, he studied in astonga, Darby & Joanne, and obtained ttc100 hour training certification; In August 2018, I visited the workshop of world-class master John Scott and completed my further study
.
A student is 120 Jin before practicing the method of the science teacher, and it is difficult to complete the middle and high-level postures with body strength
.
But after 15 classes, not only the weight dropped to 102 Jin, but also the body lines became obviously good-looking, and some difficult postures could be completed gradually! （ Before practice – after 8 classes – after 15 classes) unlock higher-level yoga postures
.
Starting from the 14 day physical fitness program, the difficulties are broken down one by one to help you break the bottleneck, so that you can play super beauty yoga as easily as ins Yoga bloggers Long press the identification QR code to subscribe to the course [warm tips]: how to listen after class? Long press the identification QR code to follow the Yoga private class, click my course in the menu bar to watch the courses you subscribe to at any time
.
