The epidemic can’t go out.
Many people live at home.
After a long time, they will inevitably feel unwell.
They really need to exercise properly.
Even running at home is good.
For many Jia people who like yoga, Xiao Yi has also prepared 10 “elementary&advanced” yoga movements for everyone today.
Jia people can choose the practice that suits them according to their own conditions.
Let’s have a look: 1.
Forward bending beginners stand with their feet open as wide as their hips, inhale and extend their spine, exhale, slightly bend their knees forward, bend down, lower their head near their thighs, and put their hands on the cushion, You can put your feet together and straighten your legs.
Your abdomen is close to your thighs and your hands are placed in front of your feet.
Keep 5-8 breaths.
2.
Beginners of the triangle pose can practice standing in the mountain pose with the help of yoga bricks.
Open your feet at an appropriate distance and turn your right feet outward 90 degrees.
The heel of your right foot is in line with the arch of your left foot.
The right knee is in the same direction as the toe.
Breathe in and extend your spine, Turn your torso to the right.
The beginner puts his right hand on the yoga block.
The advanced practitioner can hold his hand on his ankle or support him on the cushion to keep 5-8 breaths.
On the other side.
3.
Warrior 1.
The beginner can stand in Mountain Pose with the help of a chair.
Open the proper distance between his feet and turn his right foot outward 90 degrees.
The left foot buckles slightly inward to turn his hip to the right.
Inhale and extend the spine.
Raise his hands above his head.
Exhale, Bending the right knee downward beginners can close the right thigh to the chair.
The advanced practitioner can sink the hip as much as possible and then exhale and bend back, keeping 5-8 breaths.
4.
The phantom chair beginners can stand in the towel rolling mountain style, open their feet the same width as the hip, roll the towel under the heel, inhale and extend the spine, lift their hands flat in front of them and exhale, bend the hip and knees, feeling like an advanced practitioner sitting on a chair, You can choose to put your feet together and lift your hands up above your head to keep 5-8 breaths.
5.
Cattle and Ox beginners can sit in a chair and practice breathing with their hands crossed at the back of your head.
Open your chest and exhale with your chest arch back.
The advanced practitioner should kneel down and stand with his arms and thighs on the vertical cushion surface to breathe in.
Rotate the pelvis to extend and exhale from the front lumbar spine, thoracic spine and cervical spine, and rotate the pelvis to the rear lumbar spine, thoracic spine Repeat 5-10 groups of stretching exercises of the cervical vertebrae section by section until the spine feels slightly hot 6.
Down dog beginners can first practice mountain pose standing with the help of a chair, open their feet the same width as the hips, breathe in, extend the spine, exhale and bend forward and put their hands on the chair back.
The advanced practitioner lies prone, put their hands on both sides of the chest and buttocks backward and upward, straighten their legs and step on the heels of their arms, and keep 5-8 breaths 7.
The hero bends forward and kneels on the cushion, The feet are slightly larger than the hips, and the hips sit back on the heels, and the body bends forward.
The beginner can use the pillow to advance the practitioner.
The forehead touches the ground, and the arms stretch forward, keeping 8-10 breaths.
8.
The cobra beginner can first use the wall to practice the front of the body touching the wall.
The forehead touches the wall, and the hands put on both sides of the chest to exhale.
Open the chest.
The back of the neck extends.
The advanced practitioner lies prone on the cushion, and the hands put on both sides of the chest to exhale, Open the chest, put the elbows of both hands inside the head and lift it up, slowly straighten the arms and keep 5-8 breaths.
9.
Sitting spine twisting beginners can first sit on the yoga bricks with the help of yoga bricks, straighten the legs and bend the knees, put the right foot through the left leg and the right foot on the outside of the left hip and the left foot on the outside of the right thigh for inspiration, extend the spine, exhale, twist the body to the left, hold the left thigh with the right hand, and put the left hand on the vertical cushion of the spine at the back of the body, The advanced practitioner directly sits on the cushion surface and keeps 5-8 breaths.
10.
The small bridge beginner can lie on the cushion surface with the help of a yoga block, bend his knees close to the hips, and put his hands on both sides of the body.
The beginner puts the yoga block on the sacrum or straightens his legs.
The advanced practitioner lifts his hips upward, You can also straighten one leg to keep 5-8 breath teachers on WeChat.
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