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At the beginning of yoga, many people don’t know what to practice.
There are a variety of videos and pictures on the Internet, but they don’t know what is suitable for them.
In fact, for beginners, there is no need to pursue difficult movements.
The most basic is the most classic and effective! Today I’d like to share a set of Classic Yoga sequences, which is very suitable for beginners to practice every day.
Let’s have a look! 1.
Stand in mountain style with feet together, toes facing forward, hands on both sides of the body, armpits extended, inhaled, spine extended upward, knees raised and exhaled, shoulders relaxed downward, abdomen retracted, eyes looking ahead, maintain 5-8 breaths.
2.
Stand in tree style mountain style, move the center of gravity to the right foot, bend the left knee, the palm of the left foot close to the inner knee of the right thigh, and open the knee to the side, Extend the inner thighs, close the hands in front of the chest, relax the shoulders downward, keep 5-8 breaths, and change the opposite side practice 3.
Stand in triangular mountain style, with the feet separated by about one leg, adjust the right foot tip to the right, slightly buckle the left foot, inhale, lift the hands horizontally, bend the exhalation side to the right, and hold the right leg with the right hand, lift the left arm up, extend the side waist upward, turn your head and look at the upper fingertips, keep 5-8 breaths, and change the opposite side practice 4 The soldier stands in a mountain style, with his feet open about one leg long, turn his right foot 90 degrees, slightly buckle his left foot, turn his body to the right, inhale and extend his spine, lift his arms up over his head, exhale and bend his knees down, his right knee is right above his ankle, push his rear legs straight, look at the finger tips above, loosen his shoulders, keep 5-8 breaths, and Practice on the opposite side.
5.
The soldier stands in two poses, Open your feet slightly longer than one leg, turn your right foot to the right, slightly buckle your left foot, inhale and extend your spine, hold your hands flat, exhale and bend your right knee, align your big and small legs with your knees perpendicular to your toes, turn your head and look at your right hand, keep 5-8 breaths, practice on the opposite side.
6.
Downward dog prone, straighten your legs, put your hands in the chest cavity, hook back the toes on both sides, push your hands to the ground, extend your sitting bones backward to the upper back, and straighten your legs, Step down on the heel and push back on the thigh root to maintain 5-8 breaths.
7.
In the downward dog pose, inhale, move the body’s center of gravity forward, move the shoulders directly above the wrists, extend the back, and retract the shoulders, hips, knees and ankles in a straight line.
Keep 5-8 breaths.
8.
Sit and stand, bend and stand forward, straighten the legs forward, draw the feet together, inhale, stand straight up, exhale, bend the body forward, and the abdomen is close to the thigh, Find your lower leg with your forehead straight, your knees straight, your toes hooked back, your hips seated, your back extended, your hands on both sides of your legs, and keep 5-8 breaths.
9.
Lie on your back in a small bridge, bend your knees, and your feet are the same width as your hips.
Inhale to extend your spine, exhale to lift your hips up, and your hands clasp the back ten fingers.
Press your shoulders down, and keep your thighs, hips, and torso in a straight line.
Do not rotate your head and cervical spine, and keep 5-8 breaths.
10 The hero bends forward, kneels and stands with his feet together, his knees slightly larger than his hips, sits on his heels, straightens his back, exhales, bends his body forward, points his forehead, straightens his hands forward, stretches his side waist, relaxes his body, and maintains 5-8 breathing.
The world has never preferred anyone who gets something for nothing, nor has it failed everyone who works hard.
Every day, you will be walking slowly.
You want to be walking slowly.
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