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Unexperienced yogis will get hurt if they are not careful, and one of the reasons for the greatest injury probability is that they do not warm up before yoga.
In fact, no matter what season, it is very important to warm up before yoga.
Today, we recommend a set of overall warm-up yoga postures sequence.
This warm-up sequence consists of some yoga postures that you often practice.
It can help you practice every part of the body.
It can not only warm up, but also help you lay the foundation for the difficult postures.
Kill two birds with one stone, let’s have a look! One pelvis rolls up and lies on the cushion surface with feet close to the hips, and separates with shoulder width to inhale and extend the spine, and exhales to roll up the pelvis.
Pay attention to the fact that the pelvis does not lift off the cushion surface when rolling up.
Repeat the exercise for 5-8 groups, and the abdomen will be slightly heated.
Two supine rising legs lie on the cushion surface, and the legs are separated with shoulder width to lift the left leg up, and then lift the right leg up, and then slowly put down.
Pay attention to the tightening of the legs, Do not lift the hips off the cushion surface.
Repeat 5-8 groups of legs and abdominal core to practice the three-pin-eye supine position, bend the knees, put the right ankle on the left thigh, hold the left thigh with both hands, and slowly pull the leg to the body for 3-5 breaths.
Repeat 3-5 groups of hip abductor muscles for the other side.
Four groups of simple sitting neck warm-up simply sit in the center of the cushion surface.
Spine extension first lowers the head, and then slowly raises the head, Lengthen the front side of the neck, then stretch the right side of the neck to the left, stretch the left side of the neck to the right, repeat the exercise of 5-8 groups, pay attention to the controlled exercise, the neck is not completely relaxed, the five simple sitting arms are wrapped, the two simple sitting hands are flat, the left hand is on the top, the right hand is on the bottom, the two arms are wrapped, pay attention to the elbow and the ground parallel neck extension, maintain 5-8 breathing, change the other side of the exercise of 3-5 groups, warm up the shoulder six sitting posture forward+twist simple sitting, The inspiratory spine extends, the expiratory body twists to the right, the expiratory body twists to the left, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the left, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to the right, the expiratory body stretches to, Tighten and straighten your legs and keep your head on the extension line of the spine, and keep 5-8 breaths.
Do not press the weight of your body on the wrist at the front of your body.
Practice 3-5 groups of nine baby kneeling on the cushion.
Open your knees slightly larger than your hips to inhale and extend the spine.
Exhale and keep your body forward and down for 3-5 breaths.
When maintaining, continue to extend the spine and repeat the exercise for 3-5 times.
The distance between the feet of the Ten Goddesses is greater than the hips, the toes are facing outward, the hands are put together in the chest to exhale, the body is downward, the big and small legs are kept at 90 degrees for 3-5 breaths, and then repeat the exercise for 3-5 groups.
Be careful not to collapse the waist and tilt the hips.
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