Click on the business card yoga training below | Subscribe.
We will share 10 “elementary&advanced” yoga movements today.
Jiaren can choose the exercise that suits them according to their own conditions.
Let’s have a look: 1.
Forward bending beginner’s mountain style standing feet open the same width as the hip, inhale and extend the spine, exhale, slightly bend the knees forward, bend down, abdomen close to the thigh, head down, hands on the cushion, You can put your feet together and straighten your legs.
Your abdomen is close to your thighs and your hands are placed in front of your feet.
Keep 5-8 breaths.
2.
Beginners of the triangle pose can practice standing in the mountain pose with the help of yoga bricks.
Open your feet at an appropriate distance and turn your right feet outward 90 degrees.
The heel of your right foot is in line with the arch of your left foot.
The right knee is in the same direction as the toe.
Breathe in and extend your spine, Turn your torso to the right.
The beginner puts his right hand on the yoga block.
The advanced practitioner can hold his hand on his ankle or support him on the cushion to keep 5-8 breaths.
On the other side.
3.
Warrior 1.
The beginner can stand in Mountain Pose with the help of a chair.
Open the proper distance between his feet and turn his right foot outward 90 degrees.
The left foot buckles slightly inward to turn his hip to the right.
Inhale and extend the spine.
Raise his hands above his head.
Exhale, Bending the right knee downward beginners can close the right thigh to the chair.
The advanced practitioner can sink the hip as much as possible and then exhale and bend back, keeping 5-8 breaths.
4.
The phantom chair beginners can stand in the towel rolling mountain style, open their feet the same width as the hip, roll the towel under the heel, inhale and extend the spine, lift their hands flat in front of them and exhale, bend the hip and knees, feeling like an advanced practitioner sitting on a chair, You can choose to put your feet together and lift your hands up above your head to keep 5-8 breaths.
5.
Cattle and Ox beginners can sit in a chair and practice breathing with their hands crossed at the back of your head.
Open your chest and exhale with your chest arch back.
The advanced practitioner should kneel down and stand with his arms and thighs on the vertical cushion surface to breathe in.
Rotate the pelvis to extend and exhale from the front lumbar spine, thoracic spine and cervical spine, and rotate the pelvis to the rear lumbar spine, thoracic spine Repeat 5-10 groups of stretching exercises of the cervical vertebrae section by section until the spine feels slightly hot 6.
Down dog beginners can first practice mountain pose standing with the help of a chair, open their feet the same width as the hips, breathe in, extend the spine, exhale, bend forward, and put their hands on the chair back.
Step up the practitioner, lie prone, put their hands on both sides of the chest, hips back and up, straighten their legs and arms, and step down with heels, and keep 5-8 breaths 7 The hero kneels on the cushion, with his feet open slightly more than his hips and hips, sits back on his heels, and bends forward.
Beginners can use the pillows to advance the practice, with his forehead touching the ground and his arms stretched forward, keeping 8-10 breaths.
8.
Cobra beginners can first practice with the help of the wall, with the forehead touching the wall, put their hands on both sides of the chest to breathe, and open the chest, Back Extension of Neck Advanced Practitioner lies prone on the cushion surface, puts his hands on both sides of the chest, exhales, opens the chest, clamps his head inwards with his elbows, and raises his head, slowly stretches his arms to keep 5-8 breaths 9.
Sitting spine twist beginners can first sit on the yoga bricks with the help of yoga bricks, straighten his legs and bend his knees, put his right foot through the left leg and right foot on the outside of the left hip, put his left foot on the outside of the right thigh, inhale, stretch the spine, exhale, Turn the body to the left and hold the left thigh with the right hand, put the left hand on the vertical cushion surface of the spine at the back of the body, and the advanced practitioner sits directly on the cushion surface, keeping 5-8 breaths.
10.
The beginner of the bridge style can lie on the cushion surface with the help of yoga bricks, bend his knees close to the hips, and put his hands on both sides of the body.
The beginner puts the yoga bricks on the sacrum or straightens his legs, and the advanced practitioner lifts his hips upward, You can also stretch one leg and keep 5-8 breaths ———————— Click on the top business card to follow us.
Welcome to add stars at the top right corner of the home page of your family and friends.
You won’t miss any article.
Please click on the top right to share! After reading, please click like in the lower right corner…
