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Today, I would like to share with you two sets of repair Yoga sequences for yoga teachers’ own use.
You can practice at home, which can effectively release pressure and fatigue, repair low back pain, soothe the nervous system, and be super comfortable after practicing! The first set 11.
Simple sitting posture: simple sitting, pelvis vertical, floor crossed in the middle of calf tibia, knees sinking, spine extending upward, abdomen adduction, hands in the back, palms relative to each other for 1-2 minutes 12.
Hero kneeling on the cushion surface, instep close to the ground, big toes close to each other, knees apart, arms extending forward, forehead close to the hips, heels sitting for 1-2 minutes, also can put a pillow under the body 13.
Sleeping pigeon bending right knee, The lower leg is parallel to the short side of the cushion surface, the left leg is stretched back and straight, the instep is close to the ground and bent down, the chest and side face are placed on the pillow, the upper hand is stretched forward, the hips are sunk for 1-2 minutes, and the other side is changed.
14.
Lie on your back, put the foot binding Yoga brick horizontally, the pillow is placed vertically on the brick, sit with the palms of your feet opposite, the knees are sunk, and the hands are supported on the ground, slowly lie down on the pillow, and the hands naturally relax on both sides of the body, close your eyes, and keep it for 1-2 minutes.
15 Lying hero (variant) kneel up, feet together, knees apart, hands on the back of the body, slowly lie back on the pillow, and the body is completely relaxed, and keep it for 1-2 minutes.
16.
Lie on the back of the bridge on the cushion surface, put your hands on both sides of the body, bend your knees close to your hips, lift your legs vertically to the ground, lift your hips upward, lift your chest upward, and put yoga bricks under your sacrum (second and third steps are OK) and press your shoulders to the ground for 1-2 minutes 17 Lie on your back in the inverted arrow style on the cushion surface, with your hips and legs leaning against the wall, your legs straight, close together or separated from your shoulder width.
You can put your hands on both sides of the body, palm up to relax the whole body, and keep it for 1-2 minutes.
You can also put a pillow under the sacrum.
18.
Lie on your back in the spread body style, with your legs as wide as your hips, your hands on both sides of the body, palm up and shoulders down, and your head is centered.
You can put a pillow under your knees, close your eyes, and keep your body completely relaxed.
Set 2 1 The hero bends forward and kneels on the cushion, with his legs slightly larger than his hips.
He sits on his heels and exhales.
He bends his body forward and stretches his arms forward.
He points his forehead.
If his hips can’t do the heel, he can put a pillow on the front of his body and lie prone on the pillow for 1-2 minutes.
2.
Lie on the cushion in a small bridge style, bend his knees close to his hips and exhale, Lift the hip and put the Yoga brick flat or vertically under the sacrum.
Put both hands on both sides of the body.
Completely relax the body, close your eyes and keep it for 2-3 minutes.
3.
Supine hero sits on the cushion surface, bend his knees and exhale with his feet together, lie on the cushion surface with one hand on his abdomen and one hand on his chest combined with breathing.
Meditate for 1-2 minutes.
4.
Kneel and stand on the cushion surface with needle leads, bend his body forward and stretch his arms, Thigh vertical cushion surface put your right hand on the ground from the front of your body through the side face, keep it for 1-2 minutes, and change to the opposite side.
5.
Sit and bend forward, sit and stand on the cushion surface, straighten your legs, and keep your feet the same width as your hips.
Roll the blanket under your knees, bend your body forward on the cushion surface, and put the pillow on the front of your body for 2-3 minutes.
6.
Half dove pose starts from downward dog pose, bend your right leg forward, bend your right knee on the cushion surface, and try to lie prone on the front cushion surface with your legs parallel to your hips, Straighten your arms, place bricks under your right buttocks, Place pillows in the front of your body for 1-2 minutes, and change the other side.
7.
Twist your spine on your back, bend your left knee to the right, and put your right hand on your left thigh to assist in stretching, turn your head and eyes to the left for 1-2 minutes, and change the other side.
8.
Assist the Fish pose, put two pillows on the back of your body, and lie on your back for 1-2 minutes.
9 The inverted arrow hip lies on the cushion surface with both legs against the wall, and the legs are close together or the same width as the hips.
You can put your hands on both sides of the body, close your eyes, and meditate for 5-10 minutes.
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