I recommend a group of daily practice sequence, 8 movements, which can be practiced for about 20 minutes.
The movements are relatively simple, and beginners can also practice.
1.
Simply sit and breathe.
Sit on the mat with your pelvis straight, your spine extended, your hands naturally on your knees, close your eyes, and adjust 3-5 groups of breathing to let your body and mind come to the mat.
The picture shows the simple and perfect sitting.
When sharing meditation before, if you have difficulty in sitting with two lotus flowers, you can choose the perfect sitting.
It is recommended to raise the bottom of the hip and keep the knee below the groin.
2.
Kneel on the mat in cat cow style, with feet as wide as pelvis, thighs vertical to the ground, and knees and insteps landing; Keep your hands shoulder width apart and your arms vertical to the ground.
When inhaling, raise your head, raise your chest and hips, and when exhaling, lower your head, arch your back and roll your tailbone.
Complete 10~15 groups with breathing.
People often ask the orientation of the cat cow elbow.
In cat cow pose, the shoulder joint is in a natural state, which can make the elbows relative.
3.
The downward dog pose is based on the cat cow pose, inhale, push your hands on the ground, tiptoe, and lift your knees up; Exhale and move your weight back, straighten your legs, and land your heels into the lower dog.
Keep breathing for 3-5 groups in the lower dog.
When entering the lower dog from the cat cow pose, you can walk back a little and adjust the distance between your feet according to your own needs.
The downward dog elbow is still relative.
4.
The side plate is on the basis of the lower dog, the center of gravity is moved to the right hand, the hip is turned, the right foot palm is turned, the outer edge of the foot is pressed on the ground, and the feet are close together; The spine is extended, the right hip is up, so that the body is in a straight line, the left hand is raised above the top of the head, maintain 3-5 groups of breathing, and return to the opposite side of the lower dog to practice.
The side plate is a mountain pose inclined to one side, so adjust your legs, chest, spine, head and neck according to the requirements of mountain pose.
5.
Locust prone on the mat, with feet as wide as the pelvis, knees and insteps on the ground, hands naturally released on both sides.
Inhale, lift your chest, leave your hands and legs off the ground, exhale and maintain, and complete 5~8 groups with breathing.
Locust pose is a basic backward bending pose.
It is better to practice your back and hips.
In particular, don’t excessively pursue the distance between your feet and your chest raised from the ground, and pay more attention to extension.
Open your chest, lead your spine forward with your head and neck, and stretch your shoulders back away from your ears; Find the direction of the heel of the tailbone, tighten the thigh and lift it up.
6.
Lie on your back, simply twist your spine, lie on your back on the cushion, hold your hands flat on the side, and palm up; Bend your knees, lean your thighs against your abdomen, exhale your knees to the right side of your body, look at the direction of your left hand with your eyes, keep breathing for 3~5 groups, and then practice back and forth.
The reverse action of locust style is a simple but classic and effective posture to relax your back and hip joints.
7.
Back arrow hip against the wall, supine on the cushion, feet together on the wall; Put both hands naturally on both sides of the body, open the chest, slightly retract the chin, and extend the back of the neck, which can be maintained in the inverted arrow for about 5 minutes; The hips sink to the floor mat, and the back of the thighs are close to the wall.
8.
Lie on your back in the upright posture on the cushion, with your feet separated and the soles of your feet naturally turned outward; Put your hands naturally on both sides of your body, palm upward, extend the back of your neck, chin slightly, relax your body, and keep it for 5-10 minutes.
In class, I found that when many people lie down for rest, their chin is higher than their forehead.
If this is the case with you, it is recommended to put a towel blanket under your head, so that your forehead and chin are the same height or slightly higher than your forehead by one chin, so as to better relax your brain and throat.
Especially in evening classes or pre sleep exercises, if you have a strong grip on your throat, it may affect sleep.
Pay attention to Fanyi and share health and beauty! Good class recommendation!!!..
