When practicing yoga, I always feel that the teacher’s command is too fast and I can’t keep up with the rhythm.
Do I have to practice yoga with one breath and one posture? In fact, it’s not necessarily.
The practice should be matched according to your current ability.
If you feel you can’t follow the teacher’s command and can’t do one breath or one posture, you can stay more breaths according to your actual situation! Today, let’s share a flow yoga sequence, which is more suitable for the flow of Jiaren with a certain foundation.
Let’s try it together! 01.
Big Salutation – Cattle and Ox Pose enters from Big Salutation, adjusts for 1-2 minutes to enter into Cattle and Ox Pose inhalation, raises the head, stretches the spine, exhales upward, lowers the head, contracts the abdomen with the chest and arches the back for 12-15 times; 02.
Downward Dog Pose – Crescent Pose – Semidivine Monkey Pose enters into Downward Dog Pose from Cattle and Ox Pose, adjusts for 3-5 breaths and inspires, bends the right leg to breathe forward, inhales downward on the left hip, and exhales backward into Semidivine Monkey Pose, Feel the stretch on the back of the right leg and stay 3-5 breaths.
Return to downward dog pose and practice on the other side.
03.
Phantom chair pose – stand forward bending.
Step forward from the semi god monkey pose to the phantom chair pose.
Stay 3-5 breaths and inhale.
Extend the spine and exhale.
Bend forward and down.
Hold your elbows together.
Stay 3-5 breaths and inhale.
Hold your hands tightly behind your back.
Stay 3-5 breaths away from your back as far as possible.
04.
Four pillar support – upper dog pose – lower dog pose.
Exit from standing forward bending, Withdraw your legs back into the four pillar support to breathe in, and then enter the up dog style to breathe out.
Adjust 3-5 breaths in the down dog style 05.
The Warrior 1 – Stand Single Leg Up – Ramp Climbing Style enters the Warrior 1 from the down dog style.
Take the right leg as an example, stay 3-5 breaths and breathe out.
The right leg supports the left leg on the ground to move forward.
Bend your knees and lift up to stay 3-5 breaths.
Then withdraw your legs to the ramp style to breathe out.
Bend your right knee forward to find your chest 06.
The Warrior 1 – Soldier 3 – Ramp Climbing Style inspires, Once back to the soldier, stay for 3-5 breaths and exhales, put your weight forward, support your right leg on the ground, enter the soldier three, stay for 3-5 breaths and inhales, return to the inclined plate for exhalation, tighten the core, bend your right knee forward, find your left elbow 07, soldier one – single leg spinal extension – inclined plate climbing pose, return to the soldier one more time, stay for 3-5 breaths and inhales, support your right leg and exhale, tighten the core, lift your left leg backward and upward, return to the inclined plate for exhalation, Tighten the core, bend the right knee forward, look for the right elbow, and change from posture 05-07 to the other side to practice 08.
Goddess locust bow inhale, and slightly exhale from the toes and knees.
Tighten the core, stand on tiptoe to stay 3-5 breaths to exit from the goddess, lean down to enter the locust inhale, extend the spine to exhale, and tighten the hands and legs to stay 3-5 breaths from the pad to enter the bow inhale, Bend your knees backwards, grasp the instep backwards, exhale, tighten the core, pull your hands backwards, hold your feet back up, and stay 3-5 breaths 09.
Shoulder handstand – supine spine twisting pose – relax deeply into shoulder handstand.
Pay attention to the chest opening, shoulder blade retraction, tighten the core, lift your body up, stay 3-5 breaths into supine spine twisting pose, turn your right leg to the left, and stay for 1 minute, then lie on the other side, Relax and stay for 3-5 minutes.
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