Today, Xiaoyi has arranged a warm-up preparation sequence that can be used to practice handstands.
Jiaren who like handstands may as well put it away! 01.
The downward dog cat chopping step enters the downward dog pose from the cat cow pose.
Pay attention to the extension of the back and the breathing, and pay attention to the slowing down of the speed by bending the knees and heels alternately.
Do 12 dynamic exercises.
02.
The single leg downward dog pose starts from the downward dog pose, with the hips squared and exhaled, the core tightened, the right leg lifted and inhaled backward to return to the downward dog pose.
Do 12 dynamic exercises on each side.
03.
The reverse dog pose starts from the downward dog pose, with the hips squared and exhaled, and the lower legs bent, The heel should be as close to the hip as possible to inhale and restore the single leg downward dog pose.
Each side should practice dynamically for 12 times.
04.
Dolphin pose should exit from anti dog pose, return to downward dog pose to adjust exhalation, bend your elbow and land into dolphin pose to inhale, restore downward dog pose, practice dynamically for 12 times.
05.
Slant board climbing style should exit from dolphin pose, enter the center of gravity forward into the inclined plate core and tighten it.
Exhale, bend your right knee and move forward to find your right elbow to inhale, restore, and keep each side practicing dynamically for 12 times.
06 The dolphin type variant exits from the inclined plank, returns to the dolphin type exhalation again, tightens the core, slightly inspires the shoulder forward, and restores the dolphin type.
Practice 12 times 07.
The elbow plate support exits from the dolphin type, and when entering the elbow support plate, pay attention to tightening the core and gluteus muscles, and stay for 1 minute 08.
Relax the wrist and exit from the elbow plate support, kneel down and enter the cat cow type wrist to face the front, exhale, and push the hips back to the palm root, Feel the stretching of the wrist and the back of the forearm in combination with breathing for 12 times, then sit up, shake and relax the wrist 09, stretch the three heads of the arm, open the armpit and get ready for the King Kong kneeling position, bend the elbows and the forearms up behind the head, inhale the ten fingers relatively, stretch the spine, slightly lift the chin and exhale, feel the armpit stretching backward, stay here for 8-10 breaths 10, open the chest and stretch the pectoral muscles to keep the King Kong sitting, Put your hands behind your back and clasp your fingers together to breathe.
Feel the chest fully stretched and stay here for 8-10 breaths.
This series is not only a warm-up sequence for handstand, but also a routine to strengthen your arms and core strength! Please add ▼ long press the QR code to add ▼ yoga video class ▼ yoga master workshop ▼ ▼ click the bottom left corner to select yoga supplies..