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Thank you! ↑↑↑ Click on the business card, pay attention to listening to 1000 audio books, practice the wheel pose, and the most important thing is to fully open the front of the body, while also taking into account the arm and core strength! However, many Ghanaians often feel stuck when practicing wheel asanas, either feeling that their chest cavity is not open, or they feel a squeeze on their waist, which means they are not practicing smoothly.
Today, the editor shared a complete yoga sequence arranged around the wheel, which can fully open the chest, strengthen the arms, and core strength.
Yoga teachers can also collect it for class scheduling! Action 01: Vajra sits on his knees with the core tightened and his back straightened, exhales with both hands bent against the chest elbows and forearms, inhales and opens the chest to maintain dynamic exercise 12-15 times Action 02: Keep Vajra sitting on his knees with both hands elbows pressed together to exhale, elbows together and lift up to inhale, returns to the chest position Dynamic exercise 12-15 times Action 03: Keep Vajra sitting on his knees with both hands flat and open to cooperate with breathing, Open your hands back and hold the dynamic exercises for 12-15 times.
04.
Continue to hold the cow’s face sitting position.
Do the dynamic exercises for each side for 12-15 times.
05.
Maintain the Vajra kneeling position.
Turn your left hand inward and straighten, press your chest and right elbow tightly, place your left hand in the right elbow for 8-10 breaths, and switch to the other side.
06.
Lie prone on a yoga mat and cross press your hands under your chest for 8-10 breaths on each side.
07.
Exit from 06, Enter Downward Dog Pose, step forward with your right leg, support the ground with your left hand, and make 12 circles with your right hand.
08.
Exit from the Upper Integrated Pose, exhale into Warrior II.
Enter the Anti War Pose, feel the side waist fully extended, and stay for 5 breathing movements.
08.
Change to the left side practice movement 09.
Exit from Warrior II, enter the Side Plank Pose, support the ground with your left hand, lift your left hip up, and extend your right hand to the side.
Stay for 5 breathing movements to return to the Slant Plank, and then change to the other side practice movement 10 Exit from Side Plank Pose Excessive Vinyasa Return to Downward Dog Pose Adjust 5 Breathing Movements 11.
Enter from Downward Dog Pose into Side Corner Pose with the right leg bent and the left hand extended to the right for 5 Breathing Movements 12.
Enter from Side Corner Pose into Wild Pose Pay attention to the pubic bone lift and chest opening for 5 Breathing Movements 11.12 Change to the other side Practice Movements 13.
Exit from Wild Pose into Squat Pose Adjust 5 Breathing Movements 14 From the squat position to the reverse table position, hold your left hand back and your right hand back, straighten your hips and practice alternately with your hands 12 times.
15.
From the reverse table position, exit into the bridge position and stay for 5-8 breaths.
16.
From the bridge position to the wheel position, pay attention to both hands pushing the ground, keep your elbows adducted to maintain the core, and activate your gluteal muscles to stay for 5-8 breaths.
Then slowly restore to Tips: Yoga beginners recommend practicing to the bridge position, or practicing with the help of a professional yoga teacher.
Safety comes first..
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