Good morning here at 7 o’clock, get up early with me every day, stick to one thing together, and find a different life! When the official account and official account were banned from practicing yoga for the first time, we held our own goals and were full of good hopes to obtain the maximum effect of yoga.
However, the reality is that most beginners of yoga will be very stiff, especially after the age of 35, not only many movements can not be done.
If they still lack awareness and understanding, do not know what should be practiced every day, do not know the taboos of yoga, and adopt incorrect practice methods and concepts, it is more likely to lead to “yoga injury”.
Therefore, when practicing yoga, it is particularly important to fully consider your flexibility, balance and strength, and follow the exercise principle of acting according to your ability; However, if you want to ensure that your limbs are not stiff during yoga practice.
“Yoga warm-up” is essential! Through basic stretching or rhythmic postures, let the meridians of the body open first, and speed up the movement of qi and blood, so that it is easier to burn fat quickly and unlock some difficult postures.
Today, we recommend a set of overall warm-up yoga postures sequence.
01 The pelvis rolls up and lies on the cushion surface with feet close to the hips, and the width of the shoulder is the same as the width of the inhale to extend the spine.
The exhale rolls up the pelvis.
Pay attention to the fact that the pelvis is not lifted off the cushion surface when rolling up.
Repeat the exercise for 5-8 groups, and the abdomen will get slightly hot.
02 The supine rising leg lies on the cushion surface, and the legs are separated and the width of the shoulder is the same as the left leg is lifted up, and then the right leg is lifted up, and then slowly put down.
Pay attention to the tightening of the legs, The hips should not be lifted off the cushion surface.
Repeat the exercise of 5-8 groups of legs and abdominal core to 03 pin-eye supine position, bend both knees, put the right ankle on the left thigh, hold the left thigh with both hands, and slowly pull the leg to the body for 3-5 breaths.
Repeat the exercise of 3-5 groups of hip abductors on the other side.
04 simple sitting neck warm-up simple sitting in the center of the cushion surface, spine extension first lower the head, and then slowly raise the head, Lengthen the front side of the neck, then stretch the right side of the neck to the left, stretch the left side of the neck to the right, repeat the exercise of 5-8 groups, pay attention to the controlled exercise, the neck is not completely relaxed, 05 simple sitting arm winding simple sitting hands flat, the left hand is on the top, the right hand is on the bottom two arms winding, pay attention to the elbow and the ground parallel neck extension, maintain 5-8 breathing, change the other side of the exercise of 3-5 groups, warm up the shoulder 06 sitting posture forward bending+twisting simple sitting, The inspiratory spine extends, the expiratory body twists to the right, the expiratory body twists to the left, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the left, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to, Tighten and straighten your legs and keep your head on the extension line of the spine, and keep 5-8 breaths.
Do not press the weight of your body on the wrist at the front of your body.
Practice 3-5 groups of 09 baby kneeling on the cushion.
The knees open slightly larger than the hips to inhale and extend the spine.
Exhale and keep your body forward and downward for 3-5 breaths.
When maintaining, continue to extend the spine and repeat the exercise for 3-5 times.
10 Goddess feet open more than the distance of the hips, toes facing outward, hands together on the chest to exhale, body down, legs and legs 90 degrees to maintain 3-5 breathing, and then repeat the exercise for 3-5 groups, pay attention not to collapse the waist and hips.
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