When practicing yoga for the first time, many people want to open their hips quickly and get split & straight horse
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In fact, it’s not difficult to get these movements
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What’s difficult is to do these movements healthily and scientifically without abnormal pain
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Therefore, for beginners, yoga, we should first pursue physical and mental health, followed by action, and when you do the basic action step by step, high difficulty action will naturally come
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For example, today I share 18 basic movements, insist on practice, beginners want to quickly open the hip, get split & horse is not difficult, let’s have a look: action 1: mountain standing, put the left foot on the outside of the right foot, close the outside of the feet, inhale, extend the spine, exhale, bend forward and down, keep a straight line on the back for 20-30 seconds, change the other side action 2: mountain standing, legs Inhale at a proper distance apart, extend the spine, exhale, bend down, put your hands on the cushion, if you can, continue to open your legs to both sides for 20-30 seconds
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Action 3: on the basis of action 2, move your body weight to the left, bend your left knee, straighten your right leg, keep your hands in the front of your body for 20-30 seconds, change to the other side
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Action 4: stand in mountain style, breathe in with your feet as wide as your hips, extend the spine Unfold spine, exhale, bend forward, bend knees slightly, relax spine, hip up, heel down, hold for 20-30 seconds action 5: on the basis of action 4, lift the right leg backward and upward, instep against the wall for 20-30 seconds, change the other side action 6-7: stand in mountain style, take a big step backward, lower leg instep against the ground, left leg vertical cushion, hands on both sides of the right foot, hip down abdomen Open the groin, keep 5-8 breaths, move the body weight backward, straighten the left leg, rotate the pelvis forward, keep the abdomen close to the thigh for 20-30 seconds, repeat group 3-5, change the other side action 8: Mountain stance, take a big step forward with the right leg, vertical cushion surface of the right leg, straighten the left leg, press the instep of the leg to the ground, bend the elbow in front of the body, extend the spine, sink the hip for 20-30 seconds, change the other side action Do 9: dog down start, the right leg forward a big step, bend the right leg in front of the hip, straighten the left leg, inhale backward, extend the spine, exhale, hip sink for 20-30 seconds, change the other side of the action 10-11: left leg against the wall, right leg vertical pad surface lunge, hands on the right thigh for 20-30 seconds, if you can, lean forward, groin better open, deepen strength, protect Hold for 20-30 seconds, then put your heels against the wall, lift your left leg backward and upward in downward dog style, hold for 20-30 seconds, repeat the other side action 12: sit and stand on the cushion surface, draw your legs together, inhale, extend the spine, exhale, bend forward, hold the forefoot with both hands, hold for 20-30 seconds action 13: sit and stand on the cushion surface, bend your right knee, put your right foot on the thigh root, inhale, extend the spine, exhale, bend forward, hold the forefoot with both hands Feet, keep 5-8 breaths, change the other side action 14: sit and stand on the cushion, bend your knees and feet together, hold the front feet with both hands, inhale, straighten the spine and exhale, slowly bend forward and hold down for 20-30 seconds action 15: sit and stand on the cushion, separate your legs at a proper distance, tip your feet and knees, inhale directly above, extend the spine, exhale, bend forward and put your hands under your forehead for 2 seconds 0-30 seconds action 16: buttocks, legs against the wall, supine on the cushion surface, legs separated from both sides for 20-30 seconds, or longer action 17: kneel on the cushion surface, legs open to both sides, legs perpendicular to thighs, pelvis neutral position, hands in the front of the body, spine in a straight line for 20-30 seconds, or longer action 18: mountain standing, left foot back one second Stride the right leg vertically, exhale with both hands on both sides of the body, straighten the right leg slowly and controllably, put the Yoga brick under the right leg, straighten the spine, hold for 20-30 seconds or longer, change the teacher’s wechat on the other side, and long press the QR code in the figure below to add yoga supplies in the lower left corner.
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