Please click the above # free attention # today we recommend a simple morning exercise Yoga sequence, which is most suitable for yoga beginners to practice every day.
Let’s have a look: 1-3.
Mountain prayer – standing and bending forward – Magic chair # mountain standing, put your hands together in front of your chest, inhale and extend your spine, exhale and relax your shoulders for 20-30 seconds, inhale your hands up over your head, exhale your torso forward and put your hands down in front of your body for 20-30 seconds, bend your knees, Slowly straighten the trunk and arms upward, enter the magic chair pose and keep it for 20-30 seconds.
4-6.
Lower dog – upper dog – bow pose, lie prone on the cushion surface, open your feet the same width as your hips, put your hands on both sides of your chest, exhale, keep your hips upward, straighten your legs, extend your trunk, straighten your arms and keep exhaling for 20-30 seconds.
Move your body forward through your legs and lift it off the ground.
Straighten your arms.
Be careful not to shrug your shoulders and keep lying prone on the cushion surface for 20-30 seconds, Bend your knees, hold your ankles back with both hands, exhale your legs back and up, lead your body back and up, and hold it for 20-30 seconds.
7-8.
Beam angle double angle sitting on the cushion surface with your feet together, inhale and extend your spine, exhale your torso forward and down, hold the front soles of your feet with both hands, and stand for 20-30 seconds.
Open your feet at an appropriate distance, inhale and extend your spine, exhale your torso forward and down, hold the front soles of your feet with both hands for 20-30 seconds.
9-10 Warrior 2 – Triangle twist {mountain standing, with feet open for a distance longer than one leg, turn the left foot, heel of the left foot to the arch of the right foot, hold both hands flat, exhale and bend the left knee down 90 degrees for 20-30 seconds, stand in the mountain standing on the other side, with feet open for a distance less than one leg, turn the left foot to the front, right foot outward 60 degrees, trunk to the left, inhale and extend the spine, exhale, trunk forward and downward to parallel with the ground, and turn the body to the left, Keep it for 20-30 seconds, change the other side to {11-13.
Exhaust cat cow} lie on your back on the cushion surface, bend your knees close to the abdomen, hold the front of your legs with both hands, and kneel on the cushion surface for 20-30 seconds.
Open your hands and knees with the same width as your hips, inhale, raise your head, straighten your chest, exhale, arch your back with your chest, and pay attention to extending the spine section by section.
Repeat exercises in groups 5-8..
