Today, I arranged a set of sequences that are especially suitable for yoga beginners to practice at home.
There are 9 individual forms in total, which are very simple.
Keep practicing and lay a good foundation! 01.
Cattle Pose hands and knees support the ground to enter Cattle Pose exhale, tighten the core, inhale upward with chest arch, tighten the core, raise the head and extend the spine to maintain dynamic exercise for 12-15 times 02.
Tiger Pose maintains the preparation position of Cattle Pose, straighten the left leg backward and straighten the right hand forward, pay attention to the core tightening to maintain balance, feel the abdominal region tightening, stay 8 breaths on each side 03.
Slanting plate exits from Tiger Pose, Pull your legs back into the inclined plate, pay attention to the vertical wrists of your shoulders, tighten your core and gluteus muscles, feel the feeling of holding a yoga block in the inclined plate, and keep it in the inclined plate for 5-8 breaths.
04.
The upper dog posture attaches itself downward from the inclined plate, and enter the upper dog posture, pay attention to the opening of the chest.
The core still needs to be tightened.
It is recommended that you stay in the upper dog posture for 3 breaths.
05.
The lower dog posture moves up the dog posture to the lower dog heel and stays for 5-8 breaths alternately.
06 The mountain style exits from the downward dog style, and the feet move forward into the mountain style, adjusting three breaths 07.
The phantom chair style exhales, bending the hips and knees, tightening the core hips, sitting back, extending the spine with both hands upward, staying for 5-8 breaths 08.
The bridge style slowly lies on its back, entering the vertical heel of the bridge support, the core tightens the exhalation, straightens the hips upward, the pubic bone lifts both hands and compacts them on the cushion surface, staying for five breaths 09.
The exhaust style exits from the bridge style, Bend your legs close to your abdomen and hold your hands around the front of your legs, relax your shoulders and breathe, and roll slowly from side to side.
This yoga sequence of 20 times is especially suitable for beginners to practice at home.
It is not difficult, and the posture is simple.
Practice the basic posture well and repeat it.
It is very helpful to practice the advanced posture in the future! Want to receive such yoga information every day? You can go back to the top and click the blue font to meet you.
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