When practicing yoga, we often hear that some Jia people react after yoga class: as soon as they practice the core, they have a sore back and neck, but the core doesn’t feel it
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This situation is more common among beginners! To put it simply, the main reasons for this problem are: the force mode is wrong, the core is not activated, and the core will not be used to force
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The neck and waist help compensate for the pain
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Today, I will share 9 core actions that are especially suitable for beginners
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The first 2 is to activate the core, and the next few actions are to strengthen the core
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In this way, the feeling of practicing the core is stronger! Action 1: lie on your back, bend your knees, keep your feet close to the ground, put your hands naturally on both sides of the body, inhale, bulge your abdomen, exhale, tighten your abdomen, and practice abdominal breathing for 3-5 minutes
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Action 2: keep the preparation position of action 2, straighten your hands upward, inhale with your palms upward, rotate your pelvis forward, exhale your lumbar spine off the ground, tighten the core, rotate your pelvis backward, and stick the cushion surface on your upper back, Repeat 10-15 times action 3: keep the preparation position of action 2, straighten your arms, exhale with yoga bricks in your hands, bend your knees and lift your right leg up close to your abdomen, inhale, restore, exhale, change your left leg, bend your knees and lift your left and right legs alternately, repeat 8-10 times action 4: keep the supine position, straighten your hands upward, bend your left leg, exhale with the soles of your feet on the ground, tighten the core and straighten your right leg, Bend your hips, inhale upward, restore, repeat 8-10 times, and then change to the other side
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Action 5: keep the preparation position of action 3, bend your knees and lift your legs up, your thighs are vertical to the ground, roll your abdomen slightly, and your shoulder blades are off the ground
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When you see the navel hold for 5 seconds, repeat 8-10 times
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Action 6: keep your legs bent and lifted up, inhale, straighten your hands back, exhale, roll your belly up, touch your knees with your hands, inhale, restore, Repeat 8-10 times action 7: keep supine, stretch your hands up and inhale, straighten your legs and exhale 90 degrees to the ground, keep your left leg down, don’t fall to the ground, pay attention to the core tightening, alternate 8-10 times action 8: supine position, stretch your hands up and exhale, tighten the core spine, roll up and sit up section by section, inhale, restore, repeat 8-10 times action 9: supine position, Extend your hands over your head, exhale, tighten the core, lift your legs up, draw your legs close to your hands in the middle, inhale, restore, and repeat 10-15 times
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For beginners, awareness is very important when practicing the core, and you must be aware of the strength of your abdomen! Do you want to receive such Yoga information every day? You can go back to the top and click the blue font to meet you
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