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Click “Yoga Slimming class” → follow me → click “…” in the upper right corner → “set as star Mark ★” remember to pay attention to the rear star Mark, otherwise you won’t find me! Source: Yoga honey (ID: yogasexy) when practicing yoga, simple sitting is a necessary sitting posture for beginners, but often you will find that the simpler the simple sitting, many people can’t sit straight! In fact, most of these problems are caused by weakness of the core and back muscles.
When the core is weak, it is easy to cause the pelvis to tilt back, which is easy to cause the state shown in the figure below! The solution is very simple.
It can be solved by practicing more postures to strengthen the core and back muscle strength.
Today’s sequence is simple and practical.
Collect and practice! 01.
Baby pose enters baby pose to regulate breathing for 3-5 minutes 02.
Inclined plank enters inclined plank shoulder, vertical wrist core, gluteal muscle, back tightening and staying for 5-8 breaths 03.
Upper dog pose lies prone, enters upper dog pose and pushes both hands to the ground, chest and clavicle expand and tighten the core, spine extension and staying for 5-8 breaths 04.
Lower dog pose returns to lower dog pose to adjust 5-8 breaths 05.
Stand and bend forward and stay for 5 breaths from lower dog pose to forward flexion 06 Return to the mountain pose and stay for 3-5 breaths 07.
Exit from the mountain pose and enter the triangular extension.
The legs are separated by about one leg, turn outward from the right foot, inhale and extend the spine, grasp the right foot with the right hand, straighten the left hand upward, tighten the core, and stay for 5-8 breaths.
Change sides 08.
Squat and pray from the triangular extension.
Exit the body, squat and enter the prayer pose, exhale slightly from the feet and knees, tighten the core The perineum feels that the back is straight and stays for 5-8 breaths.
09.
Sit and twist the sitting and standing position, the legs are straight, the toes are hooked back, the right leg is straight, the left leg is bent and placed on the outside of the right thigh, and the right elbow is placed on the outside of the left thigh to resist each other.
Inhale, extend the spine, exhale, twist and stay for 5-8 breaths, and change to the other side.
10.
Relax and lie on your back, relax and stay for 3-5 minutes.
The simpler the posture, the more you need to practice carefully, the better the effect will be achieved! Recommended reading Wang yuelun’s new love exposure, Lai Hongguo’s successful proposal, divorced men are so popular? Won 350 million lottery tickets, but kept it from his family for 10 years..
