The core strength and hip flexibility are two very important parts in yoga practice! The core is strong, in order to transmit more stability to the trunk, the hips are flexible, and the importance of the body and yoga practice is self-evident! Today, I will share with you a set of flow yoga sequences.
The 16 yoga poses not only fully strengthen the core, but also effectively activate the hip joint.
If these two positions are relatively weak, be sure to collect them! 1.
Starting from the four cornered down dog position, exhale, straighten your legs backwards and upwards, step on the ground with your heels, and extend and relax your head and neck.
Adjust your body in an inverted “V” shape for 2-3 breaths.
2-3.
One leg down dog position+variant 1 inhale, raise your right leg backwards and upwards to enter the one leg down dog position exhale, close your core and bend your right knee forward to find the tip of your nose or chest.
4-5.
One leg down dog position+variant 2 inhale again, lift your leg backwards and upwards to enter the one leg down dog position exhale, bend your knee, Find the opposite side of the right knee on the inner side of the big arm 6-7, Single Leg Down Dog Pose+Variant 3, inhale, return to Single Leg Down Dog Exhale again, flip the hip and bend the right knee up.
8, High Bow Step Preparatory Inhale, take a big step forward with the right foot and fall between the feet, enter High Bow Step Preparatory Adjust 1-2 breaths.
9, Warrior 1 Inhale, raise both arms above the head and directly enter High Bow Step, or Warrior 1, 10, Warrior 1, Variant Exhale, cross hands behind the back and lift them up backwards 11 Warrior 2 inhale, align the right heel with the left arch, exhale with the hips in a straight position, lift both hands flat, and enter Warrior 2.
12.
Goddess style inhale, open the left foot and left knee outward, exhale with the toes of the knee in the same direction, close the core, and bend the knee into Goddess style right hand.
Raise the elbows of the bird king hand and hold for 5-8 breaths.
13.
Single leg oblique plate inhale, turn the body to the right, and enter the oblique plate with both hands on the cushion surface.
Exhale, lift the right leg upwards.
14 Side board variant inhales, flipping the body to the left and exhaling, placing the right foot on the inner thigh to enter side board variant 15.
Single leg four pillar support inhales, restoring single leg oblique board exhale, moving the center of gravity forward, bending the elbows with both hands to enter four pillar support, vertical upper and lower arms 16.
Upper dog inhale, pressing the back of the foot to the ground and crossing the body forward to enter upper dog arm extension, lower back extension 17.
Lower dog exhale, hips backward and upward to return to lower dog pose, Adjust 3-5 breaths and repeat the above steps 1-17.
Moving to the other side requires a gradual process.
Start slowly and don’t rush to succeed.
Be prepared before exercising.
Safety is the first priority, and don’t let yourself get injured.
That’s all for today’s sharing.
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