Method 1, table start, move the right foot between the hands, so that the right knee is above the ankle, into a low lunge
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Put your left knee and foot on the ground
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2
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Exhale, straighten your right leg, and press your hips to your left heel
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Bend the spine, press the forehead down to the right kneecap, and lift the right toe toward the ceiling
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3
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Move your hands toward your body to support your torso
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Relax your shoulders, neck and face
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4
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Breathe, hold for 4-8 times
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5
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Inhale and bend your right knee over your ankle
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Then exhale and bring the right knee back to the table position
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6
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Repeat on the other side
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Benefits and contraindications benefits: the semi pyramid can extend the back of the legs deeply and calm the heart
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Contraindications: recent or chronic leg or knee injuries
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Perfect: place folded blankets under your knees to protect them from pressure
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Flow yoga can use one or more of the following positions before this position: table position, low lunge position, warrior’s first position, variant position
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After this position, one or more of the following positions can be used: low lunge, half prayer twist
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