Today, I’d like to share a yoga sequence to strengthen the core and physical fitness.
You can practice it at home.
Jia people with poor core and physical fitness must practice often.
Action 1.
Prepare for the lunge posture, bend your left leg to inhale in the front, enter the soldier’s center of gravity forward, exhale in three forms, tighten the core, return to the lunge and squat once, repeat the practice for 10-15 times, and exchange the other side action 2.
Stand in mountain style, with your feet the same width as the mat, your toes slightly outward, exhale with your hands folded in front of your chest, tighten the core, and squat and inhale back on your hips, Withdraw the left leg back to the outside of the right leg, exhale and restore, repeat 10-15 times and then change sides.
3.
Keep the preparation position of the previous action, exhale, tighten the core, bend the hips and knees, squat backward, abduct the knees, inhale in parallel with the ground, restore, and repeat 10-15 times.
4.
Stand in mountain style, withdraw the right leg slightly, exhale, tighten the core, bend the legs forward, bend the hips and thighs slightly Bend your knees, inhale, restore, repeat 15-20 times, exchange the other side action 5.
Lie on your back, bend your legs, inhale with the soles of your feet close to the ground, straighten your hands upward, extend your breath in front of your chest, tighten the core, roll up your upper body, bend your right legs close to your abdomen, stretch your hands forward, inhale, restore, repeat 15-20 times, and then change sides action 6.
Lie on your back, with your left leg above your right leg, stretch your legs and inhale, Bend the hips, straighten the hips, exhale vertically on the ground, tighten the core, lift the hips upward, feel the lower abdominal force, and repeat the exercise for 15-20 times.
7.
Withdraw from the previous action, enter the inclined plate to inhale, and the left and right legs move towards the back of both hands to exhale in turn.
Bend the hips, bend the knees, squat down, and inhale straight in the upper body.
Withdraw the legs to restore the inclined plate to keep the core tightened, and repeat the exercise for 10-15 times.
8 Keep the basic exhalation of the inclined board, tighten the core, push the heels far, jump the legs to both sides dynamically, and then close them dynamically.
Practice 15-20 actions 9.
Keep the inclined board, exhale, start the core, turn the left and right legs to the side, turn the point to the left and right, repeat 15-20 times [copyright statement] the picture and text come from the network, the copyright belongs to the original author, and the infringement must be deleted…
