Click below 👇 Paying attention to me and adding star Mark ★ change can not only make the practice more diverse, but also make a great difference in the feeling and effect of practice.
The first variant has two feet about one leg long apart, toes outstretched, exhale, knees bent, buttocks vertically downward, hands folded in front of the chest, thumb gently touch the chest to inhale, stand on tiptoe with the right foot, exhale to restore coordination with breathing, alternating left and right, and keep the stability.
The second variant has two feet separated by about one foot.
The front foot steps on the brick forward, the rear foot outstretched, hands on the hips, inhale, extend the spine, exhale, straight back forward and downward, and the fingertip points to the ground to relax naturally, Keep 5-8 breathing variants kneeling at three or four corners, with palms in reverse, fingertips facing their left legs in the back and right legs in the front, cross place inhale and roll the tailbone, lift up the chest, exhale upward, arch the back, look at the navel, pay attention to the controlled extension of the spine section by section, and perform dynamic exercises for 3-5 times.
Instead of the position of left and right legs, the variants kneel on the mat, with knees slightly wider than the waist, feet close together, toes hooked back, bend down and extend the back, Sit with your hips on your heels, straighten your hands forward, grasp the mat, open your forehead on both sides, touch the ground gently, and keep 5-8 breathing variants.
5.
The instep of your left leg is close to the wall, the size of your right leg is 90 °, put your hands on your right leg, stand up and exhale, your hips look back to the wall, stretch the front of your left thigh, and keep 5-8 breathing.
Change the opposite side to practice.
You must also try these super useful variants: 1.
Downward dog Yoga downward dog yoga is a daily comparison, If you bend your knees slightly and open your hips to the side, you can stretch your waist better, bend your knees more, and you can extend your arms better.
If you stand on tiptoe and your hips go up to the highest, what will be the difference between your body? 2.
Under elbow dog pose under elbow dog pose, if you cross or close your elbows, or put your palms up, what will happen to your body? Try to do it.
3.
Small bridge – reverse table.
If it is easy to do small bridge and reverse table, you can lift one leg and increase the difficulty.
The variant will have higher requirements for the balance ability, core stability ability and strength of the body.
4.
For the three postures of inclined plate, four column and upper dog, if the rear legs are lifted up, the feeling of the body will be greatly different.
Old Yoga birds often use such variants to strengthen their strength and core.
5.
Cross balance – single leg downward dog pose these two poses can better strengthen the core and hips if the legs want to open sideways.
6.
Wild pose – Warrior 3 – wheel pose, if you bend your knee and one leg, you can better extend the front of your thighs.
7.
The variants of small bridge, horse riding and Cobra will make the extension of the front thigh more intense.
8.
Top dog dog dog horse riding these variants can better extend the side waist and open the chest.
9.
Sit up flexion – toe pose – one leg back flexion.
Have you ever tried supine to do these poses? Feel more comfortable, the effect is the same.
10.
Locust – Crescent – standing back bend if you want to do the back bend exercise, do the forward bend exercise first, which can make the back bend open better.
The same principle can also be applied to other exercises.
The above variants can not only make yoga practice more colorful, but also a small change of posture will make the function of posture greatly different and the feeling of body will be completely different.
You must try.
Welcome to recommend us to your family and friends.
Set a star in the upper right corner of the home page, so you won’t miss any articles.
Please click [···] on the upper right to share! After reading, please point a like in the lower right corner.
Enjoy “watching”! ↘。.
