Many Ghanaians left messages saying that although they are willing to practice yoga at ordinary times, they have no time to go to a yoga studio to practice, so they just stopped.
So today we will introduce 14 yoga pose combinations for you.
You can practice them alone at home.
It can help you eliminate your impetuosity and focus and build a sense of balance in your life! What conditions do you need to meet to practice at home? 01 | Have a certain foundation First of all, we think it is best to practice yoga alone at home when we have a certain foundation.
If you do not do the standard posture, your yoga practice will be greatly reduced.
02 | Pay attention to the ventilation of the environment, and the temperature is moderate, especially in summer.
03 | Overcome the “inertia” and practice yoga alone.
Because there is no supervision, it is easy to give up halfway.
To achieve the effect of yoga practice, it is important to insist.
04 | Keep quiet.
Don’t practice yoga with video or TV on, which is not conducive to our meditation.
It is best to make sure that you are not disturbed during practice.
To practice yoga at home, you can try the following poses.
1 Stand facing the wall in Mountain Style, with your feet equally wide apart from your hips.
When you inhale, extend your arms upward, keep your torso straight, keep your five fingers apart, keep your arms straight, and feel like a pair of wings on your back.
Extend your fingertips upward, feel the energy flow from your feet upward, and maintain 3-5 breaths.
2 The down dog variant stands facing the wall, keeping a proper distance from the wall, and keeping both legs straight together.
Let your body bend forward from your hips, hold your hands against the wall, and the palm of the wall should be slightly higher than the height of your shoulder.
Slowly move your hips back and extend your spine.
Hold 3-5 breaths.
3 The variant of the soldier’s three moves continues from the upper individual to the lower, slowly raising your right leg and stretching it straight back.
The body should be balanced and stable, and the arm support should be more powerful than the lower dog variant.
Try to keep the straight right leg in line with the trunk and arm.
After holding 3-5 breaths in this position, continue on the other leg.
The 4 half-moon variant starts from the lower dog variant, slowly lifting the right leg, twisting the body sideways, and holding the left hand down.
Push your right leg straight back, put your weight between your left leg and your left hand, and hold your right hand against the wall to keep your balance.
Hold 3-5 breaths in this position and repeat on the other side.
5.
Standing forward bending and stretching type: Stand with feet at the same width as the hips, hands back above the head, and hands around the elbows of the other arm.
Bend the body forward from the hip position to the front, and bend it to an appropriate extent according to your body conditions.
Hold 3-5 breaths.
6.
Triangle stretch with feet at a proper distance, arms horizontally extended, and shoulders at the same height.
The right heel is off the ground, and the adduction falls 45 degrees, just facing the arch of the left foot, keeping the legs straight and strong, and keeping the body stable.
The right arm drives the right waist to lengthen to the right and lower.
Try to keep the side waist and arm extended.
After stabilizing the shoulder and side waist, put the right hand on the foot first, with the center of gravity on the right hand, which can be assisted by yoga bricks.
Hold 3-5 breaths in this position.
7.
Continue to do the side angle stretching from the upper individual pose to the lower, keep the left hand on the yoga block or the ground, and bend your left knee.
Straighten your right arm to the ceiling, keep your right leg straight, and keep the angle between your left thigh and left calf at 90 degrees.
Hold 3-5 breaths in this position.
8.
Keep your legs as wide apart as possible and keep your body standing steadily.
Bend the upper body forward, grasp the outside of the ankle on the same side with both hands, and press the head down to the ground.
If physical conditions do not allow this temporarily, you can use yoga bricks to help you feel the extension of the legs and spine.
After 3-5 breaths, stand and relax.
9 The soldier starts from standing in two moves, with his feet separated by one step or so, his right foot turned 90 degrees to the right, his left foot also turned 30 degrees to the same side, his arms held flat, parallel to the ground, and his palms down.
Straighten the right leg, straighten the knee, and bend the left knee until the left thigh is parallel to the ground, the left calf is perpendicular to the ground, the left knee cannot exceed the toe, the right leg is fully extended backward, and the knee is tightened.
After holding 3-5 breaths in this position, switch to the other side of the body.
Sit on the yoga mat in boat style, with legs straight and close, toes tight forward, and arms on both sides of the body.
Slowly raise your legs and upper body, straighten your arms at both sides of the body, and put your palms opposite each other at the knees, and your body is in a V shape.
Hold 3-5 breaths in this position.
11 Lying position Yoga Yoga (Yoga_in), then do it up and down, lie down on the yoga mat, slowly lift your left leg, with the sole of your foot facing the ceiling.
If your body is flexible enough, you can not use the extension belt, otherwise you can use the extension belt to tighten your left leg.
After 3-5 breaths, change the right leg.
12.
Continue to do the supine one-leg twist from the upper individual position to the lower position, and keep the body lying flat.
Twist your left leg straight to the right, let your right hand tighten with the extension belt, and feel the stretch of the hip muscles.
After holding 3-5 breaths in this position, change the right leg.
13 Start in the corner sitting position, bend your knees to both sides of the body, make your heels close to the perineum, the soles of your feet relatively close, the thighs separate to both sides, and lower your knees.
Keep your spine straight up, look forward, and then put your elbow on the mat at your lower leg, bend your body forward, and slowly put your forehead on the mat in front of you.
You can place a yoga block as an assistant.
Hold 3-5 breaths in this position.
14 Lying pose When you finish the above 13 individual poses, you need a relaxation action to finish, that is Lying pose.
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