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Today, I would like to share a set of “wall leaning” Yoga sequence.
You can practice it at home and stretch your whole body.
After practice, you will feel super comfortable.
You will feel much lighter and walk faster than before.
Let’s try it together: 01 Stand in mountain pose with feet at a proper distance The outside of the right foot touches the wall, and turn the left foot outward 90 degrees The left heel is in line with the arch of the right foot Inhale, stretch your spine, and raise your hands horizontally Exhale, starting at the left hip and bending to the right Keep your spine in line and place your left hand on the cushion Or on the left calf, with the right hand pointing up to the ceiling Keep 5-8 breaths and change to the other side 02 Stand in mountain pose with feet at a proper distance The outside of the right foot is against the wall, and the left foot is 90 degrees outward The left heel is in line with the arch of the right foot Keep your hips in neutral position and raise your hands horizontally Inhale, extend spine, exhale, bend left knee down Left lower leg vertical cushion, spine vertical cushion Turn your head and look at the fingertip of your left hand Keep 5-8 breaths and change sides 03 Stand in mountain pose with feet at a proper distance Turn the right foot outward 90 degrees, and the front sole of the right foot touches the wall The right heel is in line with the left arch Inhale, extend spine, neutral hips Exhale, bend your right knee, and bend your torso to the right Put your right hand on the cushion surface and push the wall with your left hand Rotate the chest upward and extend the spine Keep 5-8 breaths and change sides 04 Stand in mountain pose with your back to the wall for about one leg Exhale, bend forward, lift your right leg and push the wall upward Turn your body to the left and straighten your right leg The body is in a straight line, and the left hand is directly below the shoulder Support the cushion surface with your right hand pointing up to the ceiling Neutral position of hip, keep 5-8 breaths, change to the other side 05 Stand in mountain pose with your back to the wall for about one leg Exhale and bend forward.
Lift your left leg and push the wall back and up Hips level, spine extended, hands in front of body Twist the torso to the right and support the cushion surface of the left hand The right arm points up to the ceiling Keep 5-8 breaths and change sides 06 Stand in mountain pose with feet at a proper distance Turn the right foot outward by 90 degrees and buckle the left foot inward Turn the hips to the right, inhale, and extend the spine Exhale, bend forward and put your hands on both sides of your right leg Keep your abdomen as close to your thighs as possible Keep 5-8 breaths and switch to the other side 07 On the basis of action 6, twist the torso to the right Place your left hand on the outside of your right foot Point your right hand up to the ceiling and turn your head Look at the fingertips of your right hand Keep 5-8 breaths and change sides 08 On the basis of action 6, inhale and extend the spine Bend the right knee downward and keep the right calf vertical Keep your knees above your toes and twist your torso to the right The left hand is placed on the outside of the right foot, and the right thigh and arm are against each other Keep the right arm close to the ear and try to turn the chest upward Keep 5-8 breaths and change to the other side 09 Stand in mountain pose with feet at a proper distance Turn your left foot outward 90 degrees and push the front foot against the wall Turn your right foot 90 degrees and turn your hips to the right Face the wall, inhale, and extend the spine Exhale, bend your left knee and lower leg vertical cushion Push the wall with both hands to lift the right heel Keep your spine vertical and your hips centered Stop for 5-8 breaths and switch to the other side for 10 Stand in mountain pose with arms raised above your head Exhale, bend forward and push your hands against the wall Adjust the position of your feet from the wall Exhale again and lift your left leg back and up At the same time, bend forward and push the wall with both hands Keep the hip level, stay for 5-8 breaths, and change the other side 11 Lie prone on the mat and touch the wall with your toes Put your hands on both sides of your chest Exhale and roll your feet forward with your heels against the wall Keep your hips back and up and straighten your legs The spine is extended and the back of the arms is in a straight line Tighten the thigh muscles and push back, keeping 5-8 breaths for 12 Lie on your back on the mat Bend your knees with your feet close to your hips Exhale and lift your hips up Place the Yoga Block under the sacrum Straighten your legs on the wall in turn Put your hands on your sides and close your eyes Keep 5-8 breath.
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