Whether you are a yoga Xiaobai or an old Yoga bird, the warm-up before yoga is essential.
The warm-up is very important, especially in cold winter.
The warm-up can improve the heart rate, promote blood circulation and increase the activity of joints, so as to help your body prepare for the later practice and effectively prevent and avoid Yoga damage.
Yoga mostly uses the sun worship sequence to warm up.
After a long time, it’s a little boring.
In fact, in addition to sun worship, we can also use the following methods to warm up: 1.
Joggers stand straight, keep their back straight, jog in place for 60 seconds, and pay attention to landing their heels first.
2.
High leg lifting exercises, stand straight, and lift their knees in place for 20 to 30 times.
3.
Biceps femoris exercises standing, with their legs as wide as their shoulders, and one leg kicking back, Keep your heels light enough on your hips and take turns with your legs.
4.
Ski around and stand with your feet shoulder width apart.
Lift your arms directly above your head.
Start swinging to one side.
Cross your right leg behind your left leg.
At the same time, swing your arms back to the origin.
Practice on the opposite side.
5.
Kick straight before lifting your knees.
Kick your arms forward in a boxing posture.
6.
Rotate your arms in front of your chest and stand straight, Open your legs slightly wider than your shoulder, bend down, cross your right arm and touch your left foot, and then repeat the exercise on the opposite side.
7.
Step in place, lift your knee, stand straight, close your abdomen, keep your back straight, lift one leg, touch the lifted knee with the hand on the other side, and then restore the leg.
Repeat the exercise.
8.
Squat, open your legs with the same width as your shoulder, stretch your hands forward, bend your knees down, and slowly stand straight again.
Repeat the exercise.
9.
Shoulder practice, stand straight, Relax the arm, rotate the shoulder forward and then backward, repeat the practice, stand straight, straighten the arm, rotate it clockwise and counterclockwise for 60 seconds respectively, stand straight, extend the right arm to the top of the left chest, put the left hand on the big arm of the right arm, stretch the right arm to the back, repeat the other arm, and practice with both arms alternately.
10.
Stand straight in the chest exercise, Straighten your legs and arms behind your back, cross and fasten your fingers, extend your arms 11.
Stretch your side waist and stand straight, open your legs in a V-shape, extend your right arm over your head, and bend your body to the left to repeat the action.
Reverse side exercise 12.
Stretch your feet at the back of your thighs, open your feet shoulder width, move forward and down, hold your ankles with both hands 13.
Stretch your front thighs and stand straight, Lift the right leg back to the hip position, hold the heel with both hands and repeat the exercise on the other side.
14.
Stretch the hips, straighten and cross the legs, sit down, lift the right leg to the chest, cross the left knee, and the right foot falls on the ground next to the left knee, bend the body forward, hold the left foot with both hands, lower the head, change the legs, and repeat the warm-up exercise above the other side.
Jia people can do all the actions once, You can also choose the most suitable actions for you, and then form a new set of warm-up exercises.
Yoga teachers can also choose some to lead the warm-up exercises before class according to their own course content.
The content originates from the Internet, and the copyright belongs to the original author.
If there is any infringement, please contact to delete it…
