Three kilograms of fat every festival? Yoga, don’t worry! Today, I’d like to share a set of core Yoga sequences, which can effectively strengthen the core, avoid waist compensation, and increase the strength of shoulder and back.
You can practice at home.
The effect of thin waist is very good.
Action 1: kneeling on four feet, pushing the front soles of the feet on the cushion surface, hands and feet with hip width apart, arms, thighs vertical to the cushion surface, exhale, retract the core, pelvis neutral position or slightly rotate backward to keep the body stable, knees 2-3cm off the ground, inhale, restore, exhale, lift, repeat 10-20 times action 2: kneeling on four feet, pelvis neutral position or slightly rotate backward to exhale, retract the core, Keep your knees off the ground, keep your body stable, straighten your right leg backward, inhale, restore, repeat 10-20 times, change the other side action 3: four feet kneeling position, pelvis neutral position or slightly rotate backward, exhale, close the core, lift your right leg back up, thigh parallel to the ground, inhale, restore your legs down, exhale, lift your legs up again, repeat 10-20 times, change the other side action 4: four feet kneeling position, Rotate the pelvis in neutral position or slightly backward, exhale, close the core, keep the knees off the ground, exhale, touch the left shoulder with the right hand, inhale, restore, and change to the other side.
Action 5: kneel on four feet, exhale with the legs together, close the core, arch the back and lower the head, rotate the pelvis backward, lift the knees off the ground, find the chest with the right knee, inhale, restore, lead the chest with the head and neck, lift the chest up, straighten the chest, rotate the pelvis forward, exhale, and change to the other side, Repeat exercise group 10-20 action 6: kneel on four feet, keep the core stable, put the right hand on the back of the head, exhale the left leg off the ground, open the left leg outward to the left and upward, and open the right arm outward to the right.
Repeat exercise 10-20 times, change the other side action 7: kneel on four feet, keep the core stable, extend the left leg backward, exhale the right arm forward, open the right hand and left leg to both sides at the same time, inhale, restore, At the same time, bend the right arm and left leg, touch the right elbow and left knee, repeat the practice for 10-20 times, and change the other side action 8: kneel on four feet, exhale, lift both knees off the ground, straighten both feet backward in turn, and enter the downward dog pose from the inclined plate, Return to the four legged kneeling posture again and repeat the practice.
For 10-20 groups of teachers, please add ▼ long press the identification QR code to add ▼▼ 2022 teachers workshop.
It is recommended to click the picture below to view the course details ▼ click the lower left corner to enter the selection of yoga products..