Today, Xiaobian compiled a set of sequences that are especially suitable for yoga beginners to practice at home.
There are 9 individual poses in total, which are very simple.
Stick to the practice and lay a good foundation! 01.
Cat cow style Support the ground with both hands and knees into the cat cow pose Exhale, tighten the core, arch your back up with your chest Inhale, tighten the core, raise the head and extend the spine Keep dynamic practice 12-15 times 02, tiger pose Keep your left leg straight back in the cat – and – Bull pose Keep your right hand straight forward and pay attention to the tightening of the core to maintain balance Feel the tightening of the abdominal area and hold 8 breaths on each side 03.
Inclined plate Withdraw from the tiger pose and pull your legs back into the inclined plate Pay attention to the vertical shoulder, wrist, core and gluteal muscles The feeling of a yoga brick clamped in the inner thigh Keep on the inclined plate for 5-8 breaths 04, upper dog pose From the inclined plate attachment downward, enter the upper dog pose Note that the chest is open and the core still needs to be tightened It is recommended to stay in the upper dog pose for 3 breaths 05 and the lower dog pose Flow from top dog to bottom dog Alternate heel points Stop for 5-8 breaths 06, mountain pose Exit from downward dog pose and move your feet forward Enter mountain pose and adjust 3 breathing 07 and magic chair pose Exhale, bend your hips and knees, and tighten your core Sit back with your hips and extend your hands upward The spine extends and stays for 5-8 breaths 08, bridge Slowly lie down on your back and enter the bridge Support the vertical heel and tighten the core Exhale, straighten your hips up and lift your pubis up Press your hands on the cushion surface and stay for 5 breaths 09 and exhausts Withdraw from the bridge and bend your legs close to your abdomen Put your hands around the front of your calves and relax your shoulders With breathing, roll slowly left and right for 20 times.
This yoga sequence is especially suitable for beginners to practice at home.
It is not difficult and the pose is simple.
Practice the basic pose well and repeat it, which is very helpful for practicing high-level pose in the future! The content of this article comes from the Internet.
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