The core of yoga is very important.
It is almost a necessary part of every practice, but many Jia people, especially Xinjia people, always feel uncomfortable or even painful at the waist.
In fact, if the posture of the core is wrong, the breathing is wrong, or the posture is difficult, it will really make the waist compensate and cause pain.
Well, for beginners, if you want to practice the core well without hurting your waist, you must do several groups of breathing exercises before practice to find out how to close the core first.
Then, choose the action that is not so easy to compensate the waist and practice.
Don’t pursue the range of practice and try to pursue the quality of practice.
9 yoga movement variants, strengthen the core and don’t hurt the waist! Action 1: lie on your back on the cushion surface and put your hand on the chest.
First adjust the chest breathing, inhale, expand the chest width as a whole, exhale and retract.
If you can, extend the exhalation time as much as possible, and then put your hand on the abdomen.
When exhaling, the navel should be as close as possible to the spine.
The abdomen feels slightly tightened with this feeling, Do 5-8 more exercises to activate abdominal action 2: on the basis of action 1, slowly and controlled lift your legs in turn, keep your legs parallel to the ground, keep your body stable without any shaking, and keep 5-8 breathing actions 3: on the basis of action 2, keep your body stable, exhale, find the cushion surface on the left toe tip downward, inhale, restore exhale, and find the cushion surface on the right toe tip downward, Inhale, restore and repeat group 5-8 action 4: on the basis of action 1, put both hands on both sides of the head, exhale, lift the head to the shoulder blade off the ground, stretch both sides of both hands, exhale, inhale with the left ankle with the left hand, restore and exhale, inhale with the right ankle with the right hand, restore and repeat group 5-8 action 5: exhale on the basis of action 2, Lift your head until your shoulder blades are off the ground, hold your elbows against the front of your thighs, and maintain 5-8 breathing movements 6: kneel and stand on the cushion surface, your thighs and arms are vertical to the cushion surface, your legs and feet are open at the same width as your hips, your spine is neutral, your pelvis rotates slightly backward to inhale, push the palms of your front feet on the ground, and push your hands on the ground to activate shoulder exhalation, Keep your knees about 2-3cm away from the ground and keep breathing for 5-8 times.
7: on the basis of action 6, breathe in with your left knee to your left elbow, restore it, repeat the exercise for 5-8 times, and change to the other side.
8: lie on the right side on the cushion surface, put your left foot on the front side of your body, straighten your right leg, straighten your right arm, exhale, lift your hips up, open your left hand from the side of your body, inhale with your big arm close to your ear, circle and restore it, Repeat the hip landing practice for 5-8 times and change to the other side action 9: sit and stand on the cushion surface, cross your legs naturally, put the Yoga brick on both sides of the body, exhale, close the core, and keep 5-8 breaths as long as your hips are off the ground.
Note: the practice of action 1 and the feeling of core activation should be brought into the practice of all the following actions.
It is very important! Welcome to share with your good friends! Fanmao Yoga mall Fanmao Yoga Welcome to share the teacher’s wechat leader.
Click the following figure to identify the QR code and add it..
