When practicing yoga, fans often ask: Is it better to practice yoga in the morning or at night? Actually, both morning and evening are suitable for practice, but the types of exercises vary.
In the morning, it is suitable to practice yoga that focuses on strength and energy enhancement, while in the evening, it is more suitable to practice yin yoga that focuses on stretching and stretching! Today, the editor has compiled two sets of yoga sequences for everyone.
One set is suitable for morning practice to help boost energy, and the other set is suitable for evening relaxation of the body and mind.
If you like it, keep it hidden! The first set: Morning Yoga 01, Cat and Bull Pose, with both hands and knees supported on a cushion, the core slightly retracts and exhales, the jaw slightly retracts, the head arches and inhales, the head extends the spine section by section to cooperate with breathing, dynamic exercises 8-10 times 02, Down Dog Pose exits from Cat and Bull Pose, enters Down Dog Pose to adjust 5-8 breaths 03, Warrior 1 enters Warrior 1 from Down Dog Pose, takes the right leg forward, pays attention to the hips being straightened, inhales, extends the hands upwards, exhales, and sinks the shoulders, Pause for 3-5 breaths 04.
Warrior 2 exits Warrior 1 and enters Warrior 2 with the right leg bent, knees aligned with the core of the 2.3 toes slightly retracted, chest open, spine up and hands vigorously extended.
Pause for 5-8 breaths 05.
Warrior 3 exits Warrior 2 and enters Warrior 3 with the right leg supporting the ground.
Lift the left leg back and pay attention to keeping the hips straight, tighten the core and extend the hands forcefully, and maintain 3-5 breaths.
Practice on the left side once from posture 03-05 06 Exit from Warrior III in the Phantom Chair position, land your legs and enter the Phantom Chair position.
Keep your tailbone slightly rolled back, extend your arms and lift your back, and rest for 3-5 breaths.
07.
Stand forward bend from the Phantom Chair position, straighten your legs until you exhale and enter the standing forward bend.
Extend your spine and touch your hands down, and rest for 3-5 breaths.
08.
Exit from the standing forward bend with four pillar support, withdraw your legs back, exhale, bend your elbows downward, and enter the Four Pillar Support position 09 Upward Dog Pose: Bend down from the four pillar support, enter Upward Dog Pose, pay attention to opening the chest, tightening the core, pushing the back of the feet and shoulders down to relax, and stay for 3-5 breaths.
10.
Finally, return to the Great Bow Pose for adjustment for 1 minute.
Set 2: Yin Yoga requires accessories: yoga bricks, yoga pillows 01, low flying dragon pose, enter from the Great Bow Pose, take one step towards the outer hip of the right hand, and straighten the core slightly, Elbows supported on a pad can be supported by placing yoga bricks under the forehead.
Shoulders relaxed and left for 1-2 minutes to retract the right leg, and switch to the other side.
02.
Stand up in the double angle position, with legs separated by about one leg and enter the double angle position.
Inhale, extend the spine upward and exhale, bend forward and downward, and place yoga bricks under the head.
Shoulders relaxed and left for 1-2 minutes.
03.
The fusion position exits from the double angle position and enters the four corner kneeling position to prepare for exhalation, tightening the core, Keep the thighs perpendicular to the ground, extend the upper body downwards, feel the spine lengthen and the forehead touch the ground, relax the shoulders, and stay for 1-2 minutes.
04.
Exit the Sleep Dove pose from the Heart Melting pose, enter the Sleep Dove pose, with the left leg forward, and the lower leg as parallel as possible to the hips and hips.
After bending forward and staying downward for 1-2 minutes, switch to the other side.
05.
Sit with the back of both legs bent forward on the yoga mat, and straighten the legs forward, inhale and extend the spine, Exhale and bend your body forward and downward.
Place yoga pillows above your legs as support to relax your shoulders.
Stay for 1-2 minutes.
06.
Support Fish Pose.
Place yoga blocks and pillows at the thoracic and cervical vertebrae, respectively.
Lie on your back on the supported bricks and pillows, with the core slightly retracted.
Relax your shoulders and stay for 2-3 minutes.
07.
Supine Toe Pose.
Maintain a supine position.
Bend your knees and place a pillow under your heels relative to your cervical vertebrae.
Place yoga blocks on the outside of your knees to maintain physical and mental relaxation, Stay for 2-3 minutes.
08.
Inverted Arrow Pose: Place the yoga pillow under the buttocks and lift your legs up at a 90 degree angle to the ground.
Pay attention to the core retraction, relax your shoulders, and stay for 1-2 minutes to practice yoga.
It is important to combine some strength yoga and also not forget to practice some yin yoga to balance each other! After reading everything, take a look before leaving.
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