Simple yoga postures are the best physiotherapy for the body.
I often receive advice from some beginners backstage: “the harder it is to practice yoga, the better the effect?” “these yoga postures are too simple and there is no difficulty at all”.
In fact, for beginners, seemingly simple yoga postures are really not simple at all.
Yoga, each individual style is not simple.
If you practice wrong, your body will be injured.
If you practice right, your body will benefit! Today, Xiaobian shares a set of Yoga sequences suitable for beginners.
In the process of practice, practice with your heart! 01.
In cat cow pose, hold your hands and knees on the ground, enter cat cow pose, inhale, raise your head, extend your spine, exhale upward, bow your head and back, and do dynamic exercises for 5-8 times.
02.
Exit dog pose from cat cow pose, enter dog pose, and your thighs are perpendicular to the ground, extend your hands straight forward, extend your spine column, feel the tension of your chest and armpits, and stay for 5-8 breaths.
03.
Exit dog pose from small dog pose, When entering the downward dog pose, pay attention to the external rotation of the upper arm, the shoulder away from the ear core slightly retracted, and the spine extended in the downward dog pose for 5 breaths 04.
The soldier withdrew from the downward dog pose and stepped forward with his left leg into Soldier 1, pay attention to the hip alignment and stay for 5 breaths 05.
Soldier 2 withdrew from Soldier 1, enter soldier 2, pay attention to the hip alignment, relax the shoulders, slightly retract the core and stay for 5 breath06 Withdraw from Warrior 2 in goddess pose, enter goddess pose, pay attention to slightly tighten the toes and knees outward, roll the tailbone downward, put your hands in front of your chest, and stay for 5 breaths 07.
Withdraw from goddess pose, enter downward dog pose, stay for 5 breaths, and practice from action 04-05 to the other side 08.
Withdraw from downward dog pose in tree pose and return to mountain pose to cooperate with breathing, The left foot palm is close to the root of the right thigh, the foot palm and the root of the thigh are against each other to maintain stability, the hands are folded in front of the chest, stay for 5 breaths, change sides 09, sit and stand side extension, simply sit and stand on the yoga mat, force the sitting bone downward, extend the spine upward, keep the core slightly retracted and inhale, put the right hand on the outer side of the right hip, straighten and exhale the left hand, bend the left hand to the right side, stay for 5 breaths, inhale and restore, Stay on the other side for 5 breaths 10.
Sit, stand, twist and keep simple sitting, put your right hand on the outside of your left knee, put your left hand back on the back of your hips, inhale, extend your spine, exhale, deepen the twist, stay for 5 breaths, exhale, change the other side 11.
Lie on your back in the inverted arrow on the cushion surface, keep your hips and thighs close to the wall core, tighten your waist and back, and keep your shoulders relaxed, Naturally spread out your hands and stay for 3 minutes.
In fact, the simpler the yoga pose, as long as you practice it correctly, it is the best physiotherapy for the body! [copyright notice] the pictures and texts come from the Internet, and the copyright belongs to the original author.
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