Poke the blue words on it and pay attention to us! Beginners practice yoga, from the 9 individual start! Today, Xiaobian has compiled a series of exercises that are especially suitable for beginners of yoga at home
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It’s not difficult, and the posture is simple
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Keep practicing and lay a good foundation! 01
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This yoga sequence is especially suitable for beginners to practice at home
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Support the ground with both hands and knees in cat and ox style, exhale in cat and ox style, tighten the core, inhale upward with chest arch and back, tighten the core, raise your head and extend your spine to maintain dynamic exercise 12-15 times 02
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It is suggested that you stay in the upper dog position for 3 breaths 05
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There are 9 individual exercises in total, which are very simple
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Tiger style: maintain cat and ox style preparation posture, straighten your left leg backward, straighten your right hand forward, pay attention to the core tightening, keep balance, feel the abdominal area tightening, and stay 8 breaths on each side 03 When you enter the upper dog position, pay attention to the chest opening when you enter the upper dog position
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It’s very helpful to practice the basic postures well and repeatedly in the future ！。
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Exhaust from the bridge, bend your legs close to your abdomen, hold your hands around the front of your legs, relax your shoulders and breathe, roll slowly left and right 20 times
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When you enter the lower dog position, you should flow from the upper dog position to the lower dog position Heel alternately stay 5-8 breaths 06, mountain style exit from downward dog style, feet move forward into mountain style, adjust 3 breaths 07, phantom chair style exhale, bend hip, bend knee, tighten core hip, sit back, both hands extend spine, stay 5-8 breaths 08, bridge slowly supine down, enter bridge support vertical heel, core tighten exhale, straighten hip up, above pubic bone Lift your hands and press them on the mat surface, stay for 5 breaths 09
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