Today, I have compiled a set of sequences that are particularly suitable for beginners of yoga to practice at home.
There are a total of 9 individual poses, which are particularly simple.
Keep practicing and lay a solid foundation! 01.
Cat and Ox Pose, with both hands and knees supporting the ground, enter the Cat and Ox Pose exhale, tighten the core, inhale with the chest arched back upward, tighten the core, raise the head and extend the spine to maintain dynamic practice 12-15 times.
02.
Tiger Pose, maintain the preparation position of Cat and Ox Pose, with the left leg straight back and the right hand straight forward.
Pay attention to the core tightening to maintain balance and feel the abdominal area tightening.
Stay for 8 breaths on each side.
03.
Oblique plank exit from Tiger Pose, Step back with both legs and enter the diagonal plank position.
Pay attention to the vertical position of the shoulders and wrists, tighten the core and gluteus muscles on the inner thighs, and feel the grip of a yoga block.
Maintain the diagonal plank position for 5-8 breaths.
04.
In the upper dog position, attach the body downwards from the diagonal plank position.
When entering the upper dog position, pay attention to the opening of the chest.
The core still needs to be tightened.
It is recommended to stay for 3 breaths in the upper dog position.
05.
In the lower dog position, flow from the upper dog position to the heel of the lower dog position and alternate for 5-8 breaths.
06 Exit Mountain Pose from Downward Dog Pose, move your feet forward into Mountain Pose, adjust 3 breaths.
07.
Breath in Fantasy Chair Pose, bend your hips and knees, tighten your core buttocks, sit back, extend your spine with both hands up, and stay for 5-8 breaths.
08.
Slowly lie on your back in Bridge Pose, enter Bridge Pose to support the vertical heel, tighten your core and exhale, straighten your hips up, lift your hands above the pubic bone, and compact them on the cushion surface.
Rest for 5 breaths.
09.
Exhale Pose and exit from Bridge Pose, Bend your legs close to your abdomen and wrap your hands around the front of your calves.
Relax your shoulders and breathe, slowly roll left and right.
This 20 yoga sequence is particularly suitable for beginners to practice at home, with little difficulty and simple postures.
Practice the basic postures well and repeat them, which is very helpful for practicing advanced postures in the future!
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