Click the ▲ blue character [Yoga Road] above to pay attention to our yoga practice in cold weather.
The muscles, bones and joints of our body, like dry branches, are particularly vulnerable to injury.
In particular, inexperienced yoga people will get hurt if they are not careful, and one of the reasons for the highest probability of injury is that they do not warm up before yoga.
After warming up, your hands can touch your toes and the floor.
In fact, no matter what season, it is very important to warm up before yoga.
Today, we recommend a set of overall warm-up yoga postures sequence.
This warm-up sequence consists of some yoga postures that you often practice.
It can help you practice every part of the body.
It can not only warm up, but also help you lay the foundation for the difficult postures.
Kill two birds with one stone, let’s have a look! Key points of pelvic rolling posture: lie on the back with feet close to the hips, separate with shoulder width, inhale and extend the spine, exhale and roll the pelvis upward.
Pay attention to the fact that the pelvis does not lift off the cushion surface when rolling.
Repeat the exercise for 5-8 groups of abdomens, which will slightly heat up.
Key points of the supine rising leg posture: lie on the cushion surface, lift the left leg up with legs apart with shoulder width, then lift the right leg 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 achieve the key points of needle-eye posture: lie on the back, bend both knees, put the right ankle on the left thigh, hold the back of 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 warm hip abductor group on the other side.
The key points of simple sitting neck warm posture: simply sit in the center of the cushion surface, stretch the spine, 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, and 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.
The key points of the simple sitting arm winding posture are: simple sitting with both hands flat, left hand on the top, right hand on the bottom, both arms winding, pay attention to the extension of the neck with both elbows parallel to the ground, maintain 5-8 breathing, and practice 3-5 groups on the other side, Warm up shoulder sitting posture forward bending+twisting posture essentials: simple sitting, inhale spine extension, exhale body right twisting, keep 3-5 breath left twisting, keep 3-5 breath again inhale extension, exhale body forward and down repeat 3-5 groups, flexible spine Cattle posture essentials: four corners kneel on the cushion, inhale, lift up and lift up the chest, exhale with chest arch back, pay attention to the extension of the spine section by section, repeat 5-8 groups, The key points of flexible spine downward dog posture: kneel at four corners on the cushion surface, lift the hips up and step down with both feet, tighten the legs and straighten the head on the extension line of the spine, and keep 5-8 breaths.
Pay attention not to press the weight of the body on the wrist at the front of the body to practice 3-5 groups of baby posture essentials: kneel on the cushion surface, open the knees slightly larger than the hips to inhale and extend the spine, Exhale and keep your body forward and down for 3-5 breaths.
When maintaining, continue to extend your spine and repeat the exercise for 3-5 times.
The key points of Goddess pose: open the distance between your feet and your hips, put your hands together on your chest and exhale with your toes facing outward, keep your body down, keep your big and small legs at 90 degrees for 3-5 breaths, and then repeat the exercise for 3-5 groups.
Be careful not to collapse your waist and bend your hips.
Namaste practice yoga to balance your body energy and take a journey of physical and mental cultivation! [Add teacher WeChat] Forwarding is the greatest encouragement for us, sharing yoga, health and happiness! The pictures in this article are from the Internet, and the copyright belongs to the original author! If there is any infringement, please contact us.
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