Today, I would like to share with you six yoga variations that can be practiced at home.
Opening the fork is more direct and effective than lying on the frog.
It feels super strong.
You must try: Action 1: Sit on the cushion, open your legs at an appropriate distance, and sit firmly on the cushion.
The lumbar spine does not have pressure to breathe in, but extends the spine.
The pelvis rotates forward and exhales, and the pelvis rotates backward for 10-20 times, Flexible pelvic action 2: Inhale on the basis of action 1, raise your hands above your head and exhale, bend your body forward, the sacrum moves toward the ground head and neck, extend your arms, stretch your back, the core of the groin, and the hips.
Inhale, and restore.
Repeat the exercise for 8-10 times.
For the last time, maintain 20 seconds to increase the strength of the hips.
Action 3: Sit up, open your feet at an appropriate distance, bend your right knee, inhale with your heels close to the perineum, and stretch your spine, Raise your hands above your head and exhale, bend forward, extend your arms forward to the forehead, if you can’t get down, support your hands on the front of your body, keep your abdomen as close to the ground as possible for 20-30 seconds, and change to the other side action 4.
Kneel on the cushion surface, with your arms and thighs perpendicular to the cushion surface, take a big step outward, straighten your right leg, right foot and left leg, exhale on the same plane, and try to keep your right foot 1cm away from the cushion surface for 20-30 seconds, Drop your right foot and then open your left leg to the outside and support your hands on the front of your body.
If you can go down and support more elbows on the cushion surface, keep it for 20-30 seconds and repeat the above action.
Change to the other side.
5: Lie your hips and legs against the wall and lie on the cushion surface with your legs together, then open them outward to absorb air, restore them, repeat 8-10 times, open them for the last time, and stay for 20-30 seconds.
6: Sit and stand facing the wall, open your legs on both sides and stick your feet to the wall, The buttocks should be as close to the wall as possible, but still keep a little space for inspiration, extend the spine, exhale, rotate the pelvis forward for inspiration, restore, repeat 10-20 times, and then move the buttocks forward a little for 20-30 seconds.
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