Follow us with the blue words on it! Many Ga people don’t know what to do in yoga every day? In fact, yoga is a holistic exercise.
In addition to some functional needs of sub-health pain, the daily practice of yoga should focus on the whole body.
Today, Xiao Bian recommends 9 movements for everyone, which can be practiced in all parts of the body.
They can be practiced at home.
They can help you dredge the whole body meridians, eliminate fatigue and stress.
They are suitable for daily practice.
Let’s take a look at them: 1.
Cattle and Ox Pose.
Put your hands on the ground and knees on the ground to enter Cattle and Ox Pose.
Breathe out, slightly retract your ribs and core, bend your back upward.
Inhale, lift your head and stretch your spine section by section.
Slow down during practice, Repeat for 8-10 times 02.
Spine circling.
Keep in Cattle and Ox pose and cooperate with breathing.
Circulate 10 times clockwise/anticlockwise 03.
Hip circling.
Enter downward dog pose from Cattle and Ox pose.
Inhale, raise your right leg backward to enter anti dog pose.
Exhale, and circle your hip clockwise for 10 times.
Then return to downward dog pose.
Change your left leg to continue to practice 04, Pug pose.
Kneel on your knees, Enter the Pug Pose.
Pay attention to the core and ribs slightly tightened.
Stay for 8-10 breaths 05, Half God Monkey Pose.
Enter the Half God Monkey Pose, kneel on the left knee.
Straighten the right leg forward, hook the toes back.
Inhale, extend the spine.
Exhale, and bend the hips forward.
Static stay for 8-10 breaths 06, twist the low lunge.
Bend the right leg forward, twist the low lunge.
Inhale, The right shoulder circles backward and grabs the back of the left foot.
Hold for 8-10 breaths.
Move 05-06 to switch sides.
07.
Sit and stand with the head touching the knee.
Sit and stand with the left leg bent and the heel close to the perineum.
Straighten the right leg and turn the toe back.
Breathe to tighten the core, and bend the body to the right side.
Hold for 10 breaths, and switch the other side.
Beginners can use the stretching belt 8-9, supine locking leg – supine twisting back.
Supine position, Straighten your legs forward.
Exhale to tighten the core, and bend your left leg close to your abdomen.
After 10 breaths, turn your body to the right.
Enter the supine spine twisting posture.
After 10 breaths, turn around and look at everything before you go 👍。.
