Stamp the blue words on it and pay attention to us! Core and hip are two very important parts in yoga practice! The core is strong and can transfer more stability to the trunk
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Hip flexibility is more important to yoga! Share 16 yoga poses today, which can fully strengthen the core and activate the hip joint
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If you are weak in these two positions, this sequence must be collected! 01
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Downward dog pose enters downward dog pose from cat cow pose, neck and shoulders are relaxed, armpits are unfolded, abdomen is retracted, sitting bones are pushed to the highest point, thigh surface is tightened and lifted up, front side is pushed back to stay for 5-8 breaths 02-04, downward dog pose on one leg – mountaineering inhale, right leg is raised backward and upward into downward dog pose on one leg, exhale, tighten core, bend right knee, look forward for nose tip or chest, and turn right knee to the left again to inhale, Restore the single leg downward dog pose 02-04 repeat the exercise 5-8 times 05
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Side panel variant inclined plate entry, turn the body to the left, support the left hand and left leg on the ground, push up the hip, press the bottom of the right foot close to the inner side of the left thigh, extend the left arm over the top of the head, turn around and look at the top right and stop for 5-8 breaths 06
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Return to the single leg downward dog pose and adjust 3-5 breaths 07
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Anti dog inhalation, Bend the knee of the right leg backward into the reverse dog pose, extend the hip and stay for 5-8 breaths 08
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High bow step reverse dog pose, move the right leg towards the middle of the hands and enter the high bow step, bend the knee and extend the spine of the right leg, pedal the left leg forcefully and stay for 5-8 breaths 09
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The soldier inhales in one form, step on the ground with the left foot inward, stand upright on the upper body, and extend the hands upward into the soldier one form, stay for 5-8 breaths 10 The warrior inhales in one form, exhales with his hands clasped behind his ten fingers, bends back, opens his chest and stops for 5-8 breaths
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12
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The warrior moves from the warrior to the warrior, aligns his right foot with the left arch, straightens his hips, holds his hands flat, extends his fingertips to both ends, turns his head to look at his right hand, and stops for 5-8 breaths
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12
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The goddess inhales, opens his left foot and left knee to exhale outward and tightens the core, Enter the goddess pose, put your right hand on the top, raise your elbows as a bird king, and stay for 5-8 breaths
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13
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Inhale on a single leg inclined plate, enter the inclined plate exhale, push your left leg straight, lift your right leg, tighten the core, and stay for 5-8 breaths
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14
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Exhale on a single leg four column support, move the center of gravity forward, bend your elbows into four column support, push your big and small arms vertically behind your heels, and stay for 5-8 breaths
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15
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Inhale on a dog, Put your instep close to the ground into the upper dog pose, straighten your arm, extend your lower back and stay for 5-8 breaths
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16
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Exhale in the lower dog pose, return to the lower dog pose and adjust 3-5 breathing tips: the above sequence starts from pose 01 and Practice on the left side again! After you’ve read it, you can watch it before you go 👍。
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