Today, I’d like to share 9 Yoga variants of “leaning against the wall” practice, which can be practiced at home every day.
It is suitable for basic advanced Jiaren practice.
It can not only effectively strengthen the core and lose weight, waist and legs, but also prepare for get difficult Yoga handstand.
Let’s practice together: action 1: lean your back against the wall, bend your knees, and keep your legs as wide as your hips, The big and small legs are 90 degrees, the knees are in the same direction as the toes, hold the hips with both hands, enter the wall magic chair exhale, maintain body stability, straighten the left leg, inhale, restore, exhale, repeat 10-12 groups of actions on the other side.
2: lie on your back, bend your knees, straighten your right leg, exhale, lift your hips, inhale upward, restore, Repeat 10-12 times for the other side action 3: lie on your back against the wall, exhale on the cushion surface, lift your hips, inhale upward, restore, repeat group 10-12 action 4: keep your body stable on the basis of action 3, bend your right knee to inhale, restore, exhale, bend your left knee, repeat group 10-12 action 5: back to the wall, support your hands on the ground, squat on the cushion surface to exhale and close the core, Jump your feet back and up onto the wall, push the front soles of your feet against the wall, inhale, restore and repeat 10-12 groups of actions 6: bend your right knee close to the abdomen on the basis of action 5, inhale, bend your left knee close to the abdomen, inhale, restore and repeat 10-12 groups of actions 7: lean your body, push the wall with both hands, open both hands with shoulder width, exhale, bend your elbows and inhale on the wall, restore, Repeat exercise group 10-12 action 8: support the ground with both hands and elbows, push both feet against the wall, elbow support against the wall, bend the left knee close to the left arm, inhale, restore, exhale, change the other side, repeat exercise group 10-12 to the elbow support, bend the left knee close to the left armpit, inhale, restore exhale, change the other side, Repeat exercise group 10-12 action 9: start the dog pose with both feet under the wall, step up the wall in turn, enter the L-shaped handstand exhale, slowly lift the right leg up, enter the single leg handstand against the wall, inhale, restore, the left leg is close to the wall, the legs are close together, the body is slowly close to the wall, keep 3-5 exhalations, bend the knees and hips close to the heels, rest for 3-5 breaths, keep the hands close to the wall, and the legs are straight, Keep 5-8 breaths in front of the whole body close to the wall as far as possible, and slowly go down the wall ▼ teacher wechat ▼▼ select yoga products in the lower left corner of good classes and good things in the near future..
