Many students are still struggling with crow style
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If you practice this set, pay attention to the details and practice repeatedly, your feet will not be far from the ground
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1
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The five fingers of both hands are open, and the third finger is facing the front
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2
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The inclined plate chest is sent forward, and the shoulder is sent backward
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3
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The body position is in series with the downward dog pose → inclined plate → lying down → upward dog pose
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4
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The single leg downward dog pose keeps the downward dog pose in the right position, the right leg is up and backward, sit on the heel, raise the inner side of the right thigh, look for the ceiling, and look between the hands
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5
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Mountain riding variant 1
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The right knee comes to the back of the right big arm, Repeat the shoulder slightly in front of the wrist for 3 times
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6
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The mountain riding variants 2 and 3 are the same as the upper pose, but the lower leg makes a simplified version outward / inward for 3 times
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If it is too tired, the left knee can land on the ground and repeat the above exercise
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6
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Take a lunge to open the hip, support the right foot on the outside of the right hand, and keep the left knee on or off the ground for 8-10 times
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7
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Stretch the back of the thigh on the basis of the previous pose, The right leg is straight, the foot is hooked back to the hip directly above the knee, the body is folded down, and the small arm lands on the ground
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8
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Posture series downward dog → inclined plate → four column support simplified version of knee landing upward dog
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9
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The warrior variant moves forward from the left foot of downward dog to Warrior II, and then hands are folded together for 8-10 breaths
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10
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The triangular side is extended forward, Put the left armpit against the inside of the knee, then support the ground with the left hand down and the right hand up 11
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Side plate type, support the ground with the right hand, close the legs together, and extend the left hand up 12
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Find the feeling of lifting the hips, extend the back, push the hips back, and then lift the heels up 13
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Find the balance and stability core, close the heels and toes, support the ground with both hands forward, and the thighs on both sides of the ribs 14
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Garland type, the hips down, Extend the head to the lower hand forward and the feet close together 15
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In the boat exercise, the core sitting bones are rooted, the legs are straightened or bent, and the hands are extended forward 16
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Close the abdomen and thighs, start the core, bend the knees, the thighs are close to the chest, the knees are close to the back of the big arms, and the palms of both hands are forward 17
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Enter the crow style, raise the heels, put the knees in the armpits, bend the elbows backward, and raise the hips, with the center of gravity forward, Heel to hip, hip to ceiling simplified version, feet on bricks, first one foot off the ground, and then both feet off the ground
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I hope students, through this exercise, they will learn not only how to do crow style, but understand that any individual style is not local force, but the coordination of the whole body
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Are your feet off the ground? ▼ teacher wechat ▼ recent Haowen ▼ today’s best yoga instructors are reading it.
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