The core and hip are two very important parts in yoga practice! The core is strong and can transfer more stability to the trunk.
Hip flexibility is more important for yoga! Today, we share 16 yoga postures, which can fully strengthen the core, and can also flexibly activate the hip joint.
If these two positions are weak, this set of sequences must be collected! 01.
Downward Dog Move from Cat-and-Cow to Downward Dog Neck, relax both shoulders, expand the abdominal adduction in the armpit, push the sitting bone to the highest point, tighten and lift the thigh surface, push the front and back to stay for 5-8 breaths 02-04.
Single-leg Downward Dog Move – Mountaineering Breath, lift the right leg backward and upward to enter single-leg Downward Dog Breath, tighten the core, bend the right knee forward, find the nose tip or chest, turn the right knee to the left again, and return to single-leg Downward Dog Move 02-04 Repeat for 5-8 times 05 The side plate variant is inclined to enter, the body turns to the left left hand, the left leg is supported on the ground, the hip pushes up the right foot bottom close to the inside of the left thigh, the left arm extends over the top of the head, turns to the right and stays at the top for 5-8 breaths 06, the single-leg down dog moves back to the single-leg down dog to adjust 3-5 breaths 07, the anti-dog inhales, the right calf bends back into the anti-dog position, the hip extends and stays at 5-8 breaths 08, the high-bow anti-dog position, the right leg moves toward the middle of the hands to enter the high-bow position, The right leg bends the knee and extends the back, the left leg forcefully pushes straight and stays for 5-8 breaths 09.
The soldier inhales, the left foot stands straight on the inside heel, the hands extend upward into the soldier, stays for 5-8 breaths 10.
The soldier inhales in variant form, the hands clasp with ten fingers behind the back and exhale, the body bends back, opens the chest cavity and stays for 5-8 breaths 12.
The soldier moves in from the soldier 1 to the soldier 2.
The right heel of the right foot is aligned with the left arch, the hips are straightened and the hands are held flat, Extend your fingertips to both ends and turn your head to look at your right hand.
Stay for 5-8 breaths.
12.
Goddess inhale, open your left foot and left knee outward, tighten the core, enter Goddess right hand on the top, raise your hands like the king of birds’ elbow, stay for 5-8 breaths, Bend your elbows into the four-column support, push your big and small arms and heels back vertically, stay for 5-8 breaths 15, inhale in the upper dog style, straighten your feet into the upper dog style, extend your lower back and stay for 5-8 breaths 16, exhale in the lower dog style, return to the lower dog style and adjust 3-5 breathing tips: the above sequence starts from posture 01, and practice on the left side! The content comes from the network, and the copyright belongs to the original author.
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