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I’ve introduced the story of Yoga goddess Ania before, and I especially like her yoga practice.
The tandem movements are smooth and clean, and they are all basic postures.
The postures are performed in standard and clear steps, which can be understood by even beginners of yoga.
In particular, the asana unlocking series is very practical, and everyone can learn from and imitate it.
The goddess gave out the dynamic practice sequence of Yoga vertical fork again.
She practiced it with me again.
I feel good and share it with you.
Action 1 action Essentials: bend the right knee, the right lower leg is vertical to the ground, and the instep of the left knee falls to the ground; Straighten the pelvis and extend the spine; Keep breathing for 5 to 8 groups in horse riding posture; Bend the left knee, grasp the left foot palm with the left hand, and the heel is close to the hip; Maintain 5 to 8 groups of breathing in the variant; Everyone who has practiced knows to stretch the front thigh and iliopsoas muscle, and pay attention to that the left knee is not stressed.
Action 2 action Essentials: on the basis of the previous step, put down your right foot and return to horse riding; Exhale, move the center of gravity backward, hook the soles of the right leg and the left thigh vertically into the semi God monkey; Inhale, move your weight forward, bend your right knee, straighten your left leg and enter the horse riding pose; Complete 5 to 8 groups with breathing; Breathing can be adjusted according to their own rhythm; Stretch the back of the right leg and the front of the left leg.
Action 3 action Essentials: on the basis of horse riding, put both hands on both sides of the right foot; Inhale, lift your left foot up and straighten your right leg; Exhale, close your abdomen, and stretch your arms on both sides of your body; Keep breathing for 5 to 8 walks and practice the above three movements on the opposite side; Lower the right hip downward and keep both hips in one plane; Tighten the abdomen and handle the upper body like a flat plate, with a natural head and neck.
For those who are only the last point away from the vertical fork and have no progress, it is recommended to practice this variant more, which is also very good for the core.
Action 4 action Essentials: on the basis of the previous step, withdraw your left foot back and push your hands into the downward dog pose; With breathing, step on your feet in turn; In each practice, you can step on your feet alternately in this way when you encounter a downward dog.
Stretch the back of your legs, especially those with tight legs, and pay attention not to overstretch your knees.
Action 5 action Essentials: on the basis of dismounting the dog; Inhale and lift your right foot up; Exhale, move the center of gravity forward, step the right foot forward, place the right calf horizontally in the front of the body, and land the instep of the left knee; Adjust pelvic alignment and body balance; Keep breathing for 5 ~ 8 groups and return to the opposite side of the lower dog for practice; Don’t turn your crotch.
You can pad bricks under your right hip; Yoga bricks and stretching bands are almost necessary; Although it is the main hip abduction posture, it is still very helpful to the vertical fork.
Moreover, the dove as like as two peas monkeys had a similar direction of hip movement.
Action 6 action Essentials: lie on your back on the cushion; Bend the right knee, put the extension belt around the heel of the right foot, grasp and extend with both hands; When inhaling, extend the back of the leg and pedal the heel to the distance; When exhaling, push back from the root of your thighs to get your feet close to the top of your head; Keep 5 ~ 8 breaths and Practice on the opposite side; The hips and waist always sink, and stretching the back of the leg is one of the best postures.
Action 7 action Essentials: stand on the mat and separate your feet greatly; Knees and toes facing straight ahead; Stretch when inhaling, bend forward when exhaling, head and neck naturally, and grasp both ankles with both hands; Keep breathing for 5 ~ 8 groups in double angle.
This small series of vertical forks is over.
When practicing, you can add warm-up in front and rest in the back.
Horizontal and vertical forks can be practiced as a theme, but there is no need to force or persist in the results.
Just let it go.
Practice your own yoga every day-.
