When practicing yoga, we often hear that some Jiaren react after yoga classes that when they practice the core, they will feel pain in the back and neck, but the core will not feel it.
This situation is more common among beginners! To put it simply, the main reasons for this problem are: the power generation mode is wrong, the core is not activated, and the core will not be used to generate power.
The neck and waist help to compensate, causing pain.
Today, we will share 9 core actions that are especially suitable for beginners to practice.
The first 1.2 is to activate the core, and the last few actions are to strengthen the core, so that the core feeling will be stronger! Action 1.
Lie on your back, bend your knees, and put your feet on the ground.
Put your hands on both sides of your body naturally.
Inhale, puff up your abdomen, exhale, and tighten your abdomen.
Practice abdominal breathing for 3-5 minutes.
Action 2.
Keep the preparation position for Action 2.
Keep your hands straight up, palms facing up.
Inhale, turn your pelvis forward, and lift your lumbar spine off the ground.
Exhale, and tighten your core, Turn the pelvis backward.
Keep the upper back close to the cushion surface and repeat Movement 3 for 10-15 times.
Keep the preparation position of Movement 2.
Keep the arms straight, hold the yoga bricks in both hands.
Exhale, bend the right leg up and lift it close to the abdomen.
Inhale, restore, exhale, bend the left leg and lift it.
Practice alternately with the left and right legs, repeat Movement 8 to 10 times.
4.
Keep the supine position, stretch the hands up and keep the left leg bent, Put your feet on the ground.
Exhale, tighten your core, straighten your right leg, and bend your hips upward.
Inhale, restore, repeat for 8-10 times, and then change to the other side.
5.
Keep the preparation position of Action 3.
Lift your legs up with knees bent, and your thighs perpendicular to the ground.
Slightly roll your abdomen, lift your shoulder blades off the ground, and look at your navel.
Hold it for 5 seconds, and repeat for 8-10 times.
6.
Keep your legs up with knees bent.
Inhale, Stretch your hands straight back.
Exhale, roll your belly up, touch your knees with your hands.
Inhale, restore, and repeat 8-10 movements.
7.
Keep lying on your back, with your hands straight up.
Inhale, stretch your legs 90 degrees to the ground.
Exhale, with your left leg down, and do not land Pay attention to the core tightening.
Practice alternately for 8-10 times.
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