Today, I’d like to share with you a set of core Yoga sequences that yoga teachers must practice
. 
It’s super effective to strengthen the core, lose weight and thin waist
. 
We must try it
. 
01
. 
The tiger pulsating quadruped support enters into the tiger breathing, right hand and left leg lift up to exhale, tighten the core, left leg bend forward, right elbow bend backward, elbow and knee touch each other as much as possible after 10-12 times of dynamic practice, then change to the other side 02
. 
The side plate type enters the side plate from the tiger, left knee supports the ground, left leg inhales outward, right hand and right leg lift up to exhale, Tighten the core, bend the elbow of the right hand, bend the knee of the right leg to the middle, dynamic exercise 10-12 times, change the other side 03, elbow support from the side plate, enter the elbow support to inhale, left elbow support to the left side of the body, right hand back of the head to exhale, tighten the core body, twist to the right, right elbow as far as possible to touch the left hand to inhale, restore each side to practice 5-8 times 04, cat and cow knee landing, Inhale in the cat and ox pose, stretch the spine and exhale, retract the abdomen, bow the head and back, and practice the cat and ox pose 10-12 times dynamically
. 
05
. 
Lower the dog pose from the cat and ox pose to the lower dog pose, adjust 5-8 breaths
. 
06
. 
Supine, lift the knee, roll the abdomen and lie on the mat, bend the knees to lift the legs to inhale, gently hold the back of the head with both hands to exhale, twist the body to the left side, touch the left knee with the right elbow to inhale, and return to exhale, Turn the body to the right side, touch the right knee with the left elbow alternately 12-15 times 07, lie on the back, cross the abdomen, continue to lie on the mat, stretch the legs forward, stretch the instep, slightly leave the ground for 15 degrees to exhale, turn the body to the right side, raise the right leg to inhale, restore exhalation, turn the body to the left side, touch the left knee with the right elbow dynamically alternately 12-15 times 08, sit and stand on the mat in boat style, Enter the boat style to exhale, tighten the core legs, bend your knees and lift them off the ground for 5-8 breaths
. 
A good core strength can increase this step
. 
Stretch your legs up and stay for 5-8 breaths
. 
09
. 
Supine bird King supine on the cushion surface, wrap your right leg around your left leg, wrap your left elbow around your right elbow to exhale, start your core hands and knees to inhale towards your navel at the same time, and restore dynamic exercise for 10-12 times, Exchange the other side 10
. 
Ramp four post up dog down dog exhalation, tighten the core, enter the ramp, bend the elbow down, enter the four post support, inhale, enter the up dog exhalation, enter the down dog exhalation, stay for 5-8 breaths 11
. 
Mountain style exit from the down dog style, legs forward, return to mountain style, stay for 5-8 breaths 12
. 
Wind tree exhalation, body side bending to the right side, return to exhalation, Bend to the left side of the body to inhale, restore dynamic practice 5-8 times, every year in bloom season, I invite friends to come home to enjoy
. 
Flower appreciation is only for those who know flowers
. 
Sometimes we are in the open air, sometimes we move to the living room, sometimes we move to the sunshine room, relax music, burn incense, drink tea and talk; Fruit and wine, on poetry
. 
In the words of a writer’s friend, it’s interesting to see flowers while drunk: waiting for the shy beauty to show her beauty bit by bit in a thousand calls
. 
The purplish flower bud looks like Jasper before opening; When it opens, it has the bearing that other flowers can’t
. 
its white petals stretch out a little bit, just like a beauty stretching out
. 
Although it is tender like water, its open appearance is extremely wild, and its posture of closing and thanking is also very strong, just like a golden bell hanging upside down
. 
Mr
. 
and Mrs
. 
Zong Biao and Mr
.
Wang Han have been singing in harmony with each other for thousands of years
.
For three years in a row, they stick to three or five hours each time, observe carefully, and share with us the wonderful time of Epiphyllum《 The story of plants in the south of the Yangtze River, Epiphyllum, talks about this joy
.
Ye Xiaoguang, a photographer, made a picture album for Epiphyllum; Lu Xiake and Taiyue students, poetry and singing: Summer Typhoon send cool, peace of mind watch gradually bloom, Miaoman colorful
.
When people go to leisure, you and I will help them
.
Enjoy Epiphyllum can make people become clear and quiet
.
If the earth is compared with the universe, the earth is just “a grain of sand in the Pacific Ocean”
.
Although the Epiphyllum refers to the youth, vigorous, but also the moment of beauty, the moment of eternity! As for people, a hundred years is just over 360500 days
.
In the long history, it is not easy to have snow claw Hongni
.
There is a couplet that is interesting: if you don’t put aside the pain, you will become famous
.
Horizontal Criticism: life is the only thing
.
If you can’t get rid of it, it’s bitter
.
If you can get rid of it, it’s a name
.
If you can get rid of it, it’s a character
.
How much is life? I like Epiphyllum
.
There is a famous saying in a brief history of human beings: “the slogan of the new century, happiness comes from the heart.”
.
Meadows, the annual flowering season, I invite friends to come home to enjoy
.
Flower appreciation is only for those who know flowers
.
Sometimes we are in the open air, sometimes we move to the living room, sometimes we move to the sunshine room, relax music, burn incense, drink tea and talk; Fruit and wine, on poetry
.
In the words of a writer’s friend, it’s interesting to see flowers while drunk: waiting for the shy beauty to show her beauty bit by bit in a thousand calls
.
The purplish flower bud looks like Jasper before opening; When it opens, it has the bearing that other flowers can’t
.
its white petals stretch out a little bit, just like a beauty stretching out
.
Although it is tender like water, its open appearance is extremely wild, and its posture of closing and thanking is also very strong, just like a golden bell hanging upside down
.
Mr
.
and Mrs
.
Zong Biao and Mr
.
Wang Han have been singing in harmony with each other for thousands of years
.
For three years in a row, they stick to three or five hours each time, observe carefully, and share with us the wonderful time of Epiphyllum《 The story of plants in the south of the Yangtze River, Epiphyllum, talks about this joy
.
Ye Xiaoguang, a photographer, made a picture album for Epiphyllum; Lu Xiake and Taiyue students, poetry and singing: Summer Typhoon send cool, peace of mind watch gradually bloom, Miaoman colorful
.
When people go to leisure, you and I will help them
.
Enjoy Epiphyllum can make people become clear and quiet
.
If the earth is compared with the universe, the earth is just “a grain of sand in the Pacific Ocean”
.
Although the Epiphyllum refers to the youth, vigorous, but also the moment of beauty, the moment of eternity! As for people, a hundred years is just over 360500 days
.
In the long history, it is not easy to have snow claw Hongni
.
There is a couplet that is interesting: if you don’t put aside the pain, you will become famous
.
Horizontal Criticism: life is the only thing
.
If you can’t get rid of it, it’s bitter
.
If you can get rid of it, it’s a name
.
If you can get rid of it, it’s a character
.
How much is life? I like Epiphyllum
.
There is a famous saying in a brief history of human beings: “the slogan of the new century, happiness comes from the heart.”
.
According to the five implications are empty, through all the hardships
.
Sariki, color is not different from emptiness, emptiness is not different from color, color is emptiness, emptiness is color, the same is true of thinking, doing and knowing
.
Sariki is the empty phase of all dharmas, which is neither born nor perished, neither dirty nor clean, neither increased nor decreased
.
Therefore, there is no color in the air, no thought, no action, no eye, ear, nose, tongue, no body, no color, no sound, no smell, no touch, no vision, no consciousness, no brightness, no brightness, no death, no death
.
If there is no bitterness, there is no wisdom
.
The reason is that there is no income
.
Bodhisattva Yu, according to Prajna paramita, therefore, does not mind
.
No worries, no terrors, no reversals, Nirvana
.
According to Prajna paramita, the Buddhas of the third generation have acquired the three Bodhisattvas
.
So we know that Prajna paramita is the great God’s curse, the Daming’s curse, the supreme curse, the Wu and so on
.
It can eliminate all suffering, and it is true
.
So the Prajna paramita mantra, that is to say mantra said: Jiedi Jiedi, BOLUO Jiedi, boluoseng Jiedi, Bodhisattva Maha
.
When observing the Bodhisattva in itself and practicing Prajna paramita, we can see that all the five implications are empty and all the sufferings are gone
.
Sariki, color is not different from emptiness, emptiness is not different from color, color is emptiness, emptiness is color, the same is true of thinking, doing and knowing
.
Sariki is the empty phase of all dharmas, which is neither born nor perished, neither dirty nor clean, neither increased nor decreased.
.
