When practicing yoga, fans often ask: is it better to practice yoga in the morning or in the evening? In fact, both morning and evening are suitable for practice, but the types of practice are different.
In the morning, it is suitable to practice yoga of partial strength type to improve energy, while in the evening, it is more suitable to practice Yin Yoga of partial stretch type! Today, Xiaobian sorted out two yoga sequences for you.
One is suitable for practicing in the morning to help improve energy, and the other is suitable for stretching your body and mind in the evening.
If you like, please collect it! The first set: morning yoga 01, cat cow style, with both hands and knees supported on the mat, the core slightly retracted and exhaled, the jaw slightly retracted, the head arched back inhaled, the head extended section by section, the spine extended upward to cooperate with breathing, dynamic practice 8-10 times 02, the downward dog style withdrew from the cat cow style and entered the downward dog style to adjust 5-8 breaths 03, as soon as the soldier entered the soldier from the downward dog style, step the right leg forward, pay attention to the straightening of the hip, inhale, extend the hands upward, exhale, and sink the shoulders, Stop for 3-5 breaths 04.
Soldier 2 quits from Soldier 1, enters soldier 2, bends his right leg, aligns his knee with the 2nd.3 toe core, slightly retracts his chest, opens his spine upward, extends his hands forcefully, and stops for 5-8 breaths 05.
Soldier 3 quits from soldier 2, enters soldier 3, supports his right leg on the ground, raises his left leg backward, and pays attention to keeping his hips upright, tightens his core, extends his hands forcefully, and maintains 3-5 breaths.
Practice once from pose 03-05 to the left The phantom chair type exits from the warrior’s third position, the legs fall to the ground, enter the phantom chair type, keep the tailbone slightly rolled back, extend the back, lift the arms up, stay for 3-5 breaths 07, stand forward flexion from the phantom chair type, straighten the legs to stand, exhale into the standing forward flexion, extend the spine, point the hands down, stay for 3-5 breaths 08, withdraw the four column support from the standing forward flexion, exhale the legs backward, bend the elbows downward, enter the four column support type 09 In the upper dog pose, bend down from the four pillar support, enter the upper dog pose, pay attention to the chest opening, tighten the core, push the instep to the ground, relax the shoulders downward, and stay for 3-5 breaths.
10.
In the big worship pose, finally, return to the big worship pose and adjust for 1 minute.
The second set: Yin Yoga needs accessories: Yoga brick, yoga pillow # 01.
The low flying dragon enters from the big worship pose, step towards the right leg, straighten the outer hip of the right hand, and slightly retract the core, With your elbows supported on the mat, you can put a yoga brick under your forehead, relax your shoulders, stay for 1-2 minutes, withdraw your right leg, change to the other side 02.
Stand up in the double angle pose, with your legs separated by about one leg distance, enter the double angle pose, inhale, extend your spine, exhale upward, bend forward and downward, put a yoga brick under your head, relax your shoulders, stay for 1-2 minutes 03.
Melt your heart, withdraw from the double angle pose, enter the four corner kneeling position first, prepare to exhale, and tighten the core, Keep the thighs vertical to the ground, extend the upper body downward, feel the spine elongated, the forehead close to the ground, relax the shoulders, and stay for 1-2 minutes.
04.
Exit the sleeping pigeon from the heart melting pose, enter the sleeping pigeon pose, the left leg moves forward, the lower leg is parallel to the hip as far as possible, the hip is straightened, the body bends forward and stays down for 1-2 minutes.
Change the other side 05.
Bend the back of the legs, sit on the yoga mat, straighten the legs, inhale and extend the spine, Exhale, bend your body forward and down, put a yoga pillow above your legs as a support, relax your shoulders and stay for 1-2 minutes.
06.
Support Fish pose, put the Yoga brick and pillow on the thoracic vertebra and cervical vertebra respectively, lie on your back on the supported brick and pillow, slightly retract the core, relax your shoulders and stay for 2-3 minutes.
07.
Lie on your back in the beam angle pose to maintain the supine position, bend your knees, put a pillow under the heel relative to the cervical vertebra, and put a yoga brick on the outside of your knees to keep your body and mind relaxed, Stay for 2-3 minutes 08.
In the inverted arrow pose, put the Yoga pillow under the hips, lift the legs up at 90 degrees to the ground, pay attention to the micro retraction of the core, relax the shoulders and stay for 1-2 minutes to practice yoga.
We must combine with each other.
We should not only practice some strength yoga, but also forget to properly practice some Yin Yoga to balance each other! The content originates from the Internet and the copyright belongs to the original author.
If there is any infringement, please contact to delete it…
