Click the blue words above to subscribe for free ↑↑↑ slide up to view the content ↑ many times, our body can’t do many postures due to lack of strength or flexibility.
Today, I recommend a good Yoga aid for you, and it’s free – wall! You can rely on the wall to cultivate your feeling of the body – the process of yoga is also a process of constantly looking for feelings, looking for the feeling of the body, to what extent your body is the most comfortable state, and at what point you can achieve a balance.
▼ click the card below to follow us 1 Rely on the wall to exercise arm strength # just started to use the wall practice.
In the continuous wall practice, find the correct force point, practice slowly, and the strength of arms and elbows becomes stronger and stronger.
Whether it is flat plate, inclined plate, single leg inclined plate or L-shaped pose, it is easy to put in place.
A simple wall helps you exercise.
① Side plank (elbows on the ground) keep your legs straight, keep the outside of your lower feet close to the ground, and open the upper legs upward as much as possible.
Hold the lower arm and elbow on the ground, clench the fist with the fist eye upward, and align the elbow.
The upper arm is straight and in line with the lower arm.
Hold for more than 1 minute, then change sides.
② The inclined plate first comes to the standard inclined plate, and then slowly walk up to the wall with both feet.
▼ click on the card below to notice that our feet are shoulder high.
Hold for more than 1 minute, then change sides.
③ One legged yoga_in first comes to the inclined board on the wall, one leg goes up above the shoulder, the other leg leaves the wall, bends the knee and stretches the instep.
Hold for more than 1 minute, then change sides.
④ L-pose first comes to the downward dog pose and steps on the root of the wall.
Then walk your feet up slowly and raise your hips at the same time.
If you can, lift your feet to hip height.
Hold for more than 1 minute.
2.
The wall is the best partner for waist and abdomen exercise.
Putting part of the body on the wall and using other parts and the core to stabilize the body is also a way to exercise the core.
▼ click the card below to pay attention to the length of our ① one leg magic chair feet from the thigh of the wall, and put the lower waist on the wall.
Squat down so that your thighs and calves are vertical.
Then bend your left knee and put your ankle above your right knee.
Hands up, arms and back of hands against the wall.
Hold for more than 1 minute, then change sides.
Not only thin abdomen, but also thin legs and arms.
② Support the foot against the wall elbow board, about 30cm away from the wall, and put the elbow and small arm on the wall.
The palm is close to the wall and the small arms are parallel to each other.
Hold for more than 1 minute.
▼ click the card below to pay attention to us ③ stand on one leg with elbows supporting the wall, stand about 30cm away from the wall, and put elbows and small arms on the wall.
The palm is close to the wall and the small arms are parallel to each other.
Straighten the left leg back, stretch the instep and raise it as high as possible.
Hold for more than 1 minute, then change sides.
④ Support your backhand against the wall and keep your feet about 40 cm away from the wall.
Stand on your side with your feet together.
Support the wall with your outer arm, bend your elbow, and clamp your body with your lower arm.
Note that the body cannot be twisted.
Hold for more than 1 minute and change sides.
▼ click the card below to pay attention to us ⑤ lunge against the wall (two hands prayer) with your feet about 40 cm away from the wall, step back on the wall with one leg, raise it as high as possible and keep your knees bent.
Bend the front leg to 90 °.
Put your hands together.
Hold for more than 1 minute, then change sides.
3.
The most wall exercise is the handstand.
At the beginning, it has a bad sense of balance and fear.
It’s nothing to practice the handstand with the wall.
① Lie down on a simple shoulder handstand with your hips about 30 cm away from the wall.
Slowly step your feet on the wall to the height of your hips.
Then straighten one leg up from the wall.
Hold for more than 1 minute, then change sides.
▼ click the card below to pay attention to us ② hand handstand (primary) do the downward dog pose first, but the hand is closer to the leg.
Then step on the wall slowly with your feet to the height you can reach.
Then lift one leg off the wall and stretch the instep.
Hold for more than 1 minute, then change sides.
Use the wall headstand to explain in detail: (1) touch the ground with hands and feet, put the forearm on the ground, put the head in the correct position, and the arm and head are about 5 inches away from the wall; Move your feet forward and lift your hips above your shoulders; (2) Exert force on the outside of the forearm and wrist, and the central muscle group will exert force to lift the knee to the armpit, so that the back waist is close to the wall; ▼ click the card below to pay attention to us (3) press down on your elbow, lift your legs to the wall, and move upward until your legs are straight.
When falling, slowly retract your knees into your chest, lower your feet to the ground and rest in baby style.
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