Change can not only make the practice more diversified, but also make the feeling and effect of practice greatly different.
Variant 1 has two feet separated by about one leg long, the toes of the feet are extended to exhale, the knees are bent, the hips are vertically down, the hands are folded in front of the chest, the thumbs are gently touched on the chest to inhale, the right foot is raised on tiptoe, the exhalation is restored to cooperate with the breathing, and the left and right sides are alternating to maintain stability.
Variant 2 has two feet separated by about one foot, the front foot is stepped forward, the rear foot is extended to hold the hips, the inspiratory spine is extended, the exhalation is straight forward and downward, and the fingertips are naturally relaxed, Keep 5-8 breathing variants kneeling in three or four corners, with palms reversed, fingertips facing your left leg in front of your right leg, cross and place the inhaled tailbone, lift your chest up, exhale and lower your head and arch your back, look at the navel, and pay attention to the controlled stretching dynamic exercise of the spine section by section for 3-5 times, and turn the left and right leg position variants to kneel on the mat, with knees slightly wider than your waist and feet together, toes hooked back, and bend down to extend the back, Sitting on the heel of the hip, stretching your hands forward, grasping the mat, opening your forehead to both sides and touching the ground gently, keep five to eight breathing variants: five left calf instep against the wall, the right leg and big leg with 90 ° hands on the right leg, the body standing up and exhaling, the hips looking back to the wall, stretching the front side of the left thigh to keep five to eight breaths, and changing the side to practice.
There are also these super useful variants that must be tried: 1.
Down Dog Yoga Down Dog Yoga is a posture that is practiced every day, If you bend your knees slightly and open your hips to the side, you can stretch your side waist better, bend your knees more, and you can extend your arms better.
If you stand on tiptoe and your hips are up to the top, what difference will your body have? 2.
Elbow Down Dog Elbow Down Dog, if you cross or close your elbows, or if your palms are facing up, how will your body change? Try to do it.
3.
Small Bridge – Reverse Table.
If you do the small bridge and reverse table, you can lift one leg and increase the difficulty.
The variant will have higher requirements for body balance, core stability and strength.
4.
If you lift the rear leg, the body will feel very different in the three postures of oblique plank, four-column and upper dog.
Yoga elders often use such variants to strengthen strength and core.
5.
Cross-balancing – The two poses of single-leg downward dog pose can better strengthen the core and buttocks if the legs want to open sideways.
6.
The three postures of Wild Pose – Warrior 3 Pose – Wheel Pose can better extend the front side of the thigh if you bend one leg.
7.
The variants above the small bridge style, horseback style and cobra style will make the extension of the front thigh more intense.
8.
These variants of upper dog – dog – horse riding can better extend the side waist and open the chest.
9.
Sit Forward – Toe – Single Leg Back Forward Have you tried to do these postures on your back? It feels more comfortable, and the effect is the same as the bar drop.
10.
Locust pose – crescent pose – standing back bend If you want to do back bend exercises, then do forward bend exercises first, which can make the back bend open better.
The same principle can also be applied to other exercises.
The above variants can not only make yoga practice more colorful, but also a small change in posture will make the function of the posture greatly different, and the body feeling will be completely different.
We must try.
These variants can be brought into your normal practice to increase the richness of practice.
Yoga teachers can also join in the class scheduling sequence to make the class more diverse.
Collect it quickly!.
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