As a challenging type of yoga asana, backward bending wheel pose is always full of temptation and daunting to people! People who practice back bending well have good posture, because back bending can not only help open the shoulders and chest, but also open the heart chakra and improve their temperament! Today, I’d like to introduce and recommend a set of back bending warm-up sequence of flow yoga, which involves all aspects of shoulder, chest, arm and core strength.
Make preparations for the back rotation step by step.
Be sure to collect and try! Action 1 get ready for Vajra, put your hands above your thighs, inhale, rotate the pelvis forward, push the chest forward, exhale, close the core, roll the tailbone with the chest bow back, extend the spine section by section, repeat the exercise for 10-15 times, action 2 withdraw from Vajra, enter the quadruped kneel and exhale, tighten the core, inhale upward with the chest bow back, rotate the pelvis forward, raise the chest and extend the spine, Repeat 10-15 times.
3.
Exit from the cat cow pose, sit backward and upward into the downward dog pose, inhale, bend your knees and knees, don’t fall to the ground, raise your head and push your chest to exhale, close the core, straighten your legs and restore the downward dog pose.
Repeat 10-15 times.
4-6 exit from the downward dog pose, exhale, tighten the core, bend your left leg and step forward, and inhale on the ground of your right knee and instep, With both hands clasped back with ten fingers, the hips sink, both hands down, shoulders spread back, look up at the ceiling, stop for 5-8 breaths, withdraw from the upper pose, bend the knee of the right leg to the hips, move the left shoulder back, grasp the back of the right foot with the left hand back, keep the heel close to the hips, hold the knee with the right hand, stop for 5-8 breaths, withdraw from the upper pose, step on the ground with the toes, the center of gravity of the body backward, straighten the left leg and straighten the hips, Hold the heel of the right foot with the right hand, bend the body slightly backward, extend the left hand obliquely behind, stay for 5-8 breaths, change the action 4-6 to the opposite side action 7, exit from the previous action, return to the downward dog exhale, tighten the core, land on both knees on the chest, enter the octahedral throwing position, and repeat this flow for 8-10 times.
After 8, kneel on both knees, thigh perpendicular to the ground, enter the extended cat pose, inhale, The center of gravity falls to the ground with the elbows forward, enters the Sphinx and repeats this movement for 8-10 times.
9 withdraw from the upper pose, lie prone and put both hands on both sides of the chest, retract the elbows inward, inhale, extend the spine, exhale, tighten the core chest, open the chest, bend the elbows with both hands upward and inhale, restore, repeat 8-10 times, 10 actions, supine position, bend the knees with both legs, exhale with the soles of the feet on the ground, tighten the core, Bend your knees, lift your upper body off the ground, enter the half boat inhale, restore, repeat 8-10 times, 11 lie on your back, bend your knees, put your feet on the ground, keep your feet as wide as your hips, exhale with your hands on both sides, tighten your core and roll your tailbone, lift your hips off the ground, chest up, clench your hands and press down your shoulders, compact the cushion surface, stay 8-10 breathing actions, 12 lie on your back, bend your knees with your legs, The soles of the feet fall to the ground and exhale, tighten the core and roll the tailbone, lift the hips off the ground, straighten the hands backward, inhale, restore and repeat the practice for 10-15 times, action 13 supine, bend the knees of the left leg, exhale the soles of the feet on the ground, tighten the core, lift the hips up, support the hips with the elbows, bend the knees of the right leg up, and then straighten the right leg up, inhale, restore and repeat the practice for 10-15 times, and exchange the other side action 14 supine, Bend your knees and step on the ground with your heels close to your hips and put your hands on both sides of your ears.
Pay attention to exhale your elbows inward, tighten your core and roll your tailbone, push your hips up, open your chest and push forward, and push your hands down to enter the wheel pose.
Beginners must have special personnel to guide you to practice yoga.
As long as you start, you will be half successful! This article is a network editor.
