Welcome to yoga, we all know that pelvic floor is a part of the core, but in the process of yoga practice, we often ignore the pelvic floor
. 
In fact, in the core practice, conscious control of pelvic floor muscles will make our core practice more effective
. 
Every year when flowers bloom, I invite friends to my home to enjoy them
. 
Flower appreciation is only for those who know flowers
. 
Sometimes we are in the open air, sometimes in the living room, sometimes in the sunshine room, relaxing music, burning incense, drinking tea, chatting; fruit and wine, rambling on poetry
. 
In the words of a writer’s friend, it’s interesting to see flowers while drunk: waiting for the shy beauty to show her beauty bit by bit in a thousand calls
. 
When it is not open, the purplish bud looks like a jasper; when it is open, it has a bearing that other flowers can’t compare with
. 
Its white petals stretch out a little bit, just like a beauty stretching out
. 
Although it is tender like water, its open appearance is extremely wild, and its posture of closing and thanking is also very strong, just like a golden bell hanging upside down
. 
Mr
. 
and Mrs
.
Zong Biao and Mr
.
Wang Han have been singing in harmony with each other for thousands of years
.
For three years in a row, they stick to three or five hours each time, observe carefully, and share with us the wonderful time of Epiphyllum
.
“Jiangnan vegetation
.
Epiphyllum” talks about this joy
.
Ye Xiaoguang, a filmmaker, made a picture album for Epiphyllum; Lu Xiake and Taiyue students, wrote poems and lyrics: a little summer and a typhoon send cool, calm down and watch the blooming, wonderful and colorful
.
When people go to leisure, you and I will help them
.
Enjoy Epiphyllum can make people become clear and quiet
.
If the earth is compared with the universe, the earth is just “a grain of sand in the Pacific Ocean”
.
Although the Epiphyllum refers to the youth, vigorous, but also the moment of beauty, the moment of eternity! As for people, a hundred years is just over 360500 days
.
In the long history, it is not easy to have snow claw Hongni
.
There is a couplet that is interesting: if you don’t put aside the pain, you will become famous
.
Horizontal Criticism: life is the only thing
.
If you can’t get rid of it, it’s bitter
.
If you can get rid of it, it’s a name
.
If you can get rid of it, it’s a character
.
How much is life? I like Epiphyllum
.
There is a famous saying in a brief history of human beings: “the slogan of the new century, happiness comes from the heart.”
.
Meadows, the annual flowering season, I invite friends to come home to enjoy
.
Flower appreciation is only for those who know flowers
.
Sometimes we are in the open air, sometimes in the living room, sometimes in the sunshine room, relaxing music, burning incense, drinking tea, chatting; fruit and wine, rambling on poetry
.
In the words of a writer’s friend, it’s interesting to see flowers while drunk: waiting for the shy beauty to show her beauty bit by bit in a thousand calls
.
When it is not open, the purplish bud looks like a jasper; when it is open, it has a bearing that other flowers can’t compare with
.
Its white petals stretch out a little bit, just like a beauty stretching out
.
Although it is tender like water, its open appearance is extremely wild, and its posture of closing and thanking is also very strong, just like a golden bell hanging upside down
.
Mr
.
and Mrs
.
Zong Biao and Mr
.
Wang Han have been singing in harmony with each other for thousands of years
.
For three years in a row, they stick to three or five hours each time, observe carefully, and share with us the wonderful time of Epiphyllum
.
“Jiangnan vegetation
.
Epiphyllum” talks about this joy
.
Ye Xiaoguang, a filmmaker, made a picture album for Epiphyllum; Lu Xiake and Taiyue students, wrote poems and lyrics: a little summer and a typhoon send cool, calm down and watch the blooming, wonderful and colorful
.
When people go to leisure, you and I will help them
.
Enjoy Epiphyllum can make people become clear and quiet
.
If the earth is compared with the universe, the earth is just “a grain of sand in the Pacific Ocean”
.
Although the Epiphyllum refers to the youth, vigorous, but also the moment of beauty, the moment of eternity! As for people, a hundred years is just over 360500 days
.
In the long history, it is not easy to have snow claw Hongni
.
There is a couplet that is interesting: if you don’t put aside the pain, you will become famous
.
Horizontal Criticism: life is the only thing
.
If you can’t get rid of it, it’s bitter
.
If you can get rid of it, it’s a name
.
If you can get rid of it, it’s a character
.
How much is life? I like Epiphyllum
.
There is a famous saying in a brief history of human beings: “the slogan of the new century, happiness comes from the heart.”
.
According to the five implications are empty, through all the hardships
.
Sariki, color is not different from emptiness, emptiness is not different from color, color is emptiness, emptiness is color, the same is true of thinking, doing and knowing
.
Sariki is the empty phase of all dharmas, which is neither born nor perished, neither dirty nor clean, neither increased nor decreased
.
Therefore, there is no color in the air, no thought, no action, no eye, ear, nose, tongue, no body, no color, no sound, no smell, no touch, no vision, no consciousness, no brightness, no brightness, no death, no death
.
If there is no bitterness, there is no wisdom
.
The reason is that there is no income
.
Bodhisattva Yu, according to Prajna paramita, therefore, does not mind
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No worries, no terrors, no reversals, Nirvana
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According to Prajna paramita, the Buddhas of the third generation have acquired the three Bodhisattvas
.
So we know that Prajna paramita is the great God’s curse, the Daming’s curse, the supreme curse, the Wu and so on
.
It can eliminate all suffering, and it is true
.
So the Prajna paramita mantra, that is to say mantra said: Jiedi Jiedi, BOLUO Jiedi, boluoseng Jiedi, Bodhisattva Maha
.
When observing the Bodhisattva in itself and practicing Prajna paramita, we can see that all the five implications are empty and all the sufferings are gone
.
Sariki, color is not different from emptiness, emptiness is not different from color, color is emptiness, emptiness is color, the same is true of thinking, doing and knowing
.
Sariki is the empty phase of all dharmas, which is neither born nor perished, neither dirty nor clean, neither increased nor decreased
.
Preparation: lie on your back, bend your knees, open your feet to the same width as your hips, pad bricks under your sacrum, inhale, relax and expand your pelvic floor muscles naturally, and when you exhale, tighten and lift your pelvic floor muscles
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Repeat group 8-12 and bring the feeling of pelvic floor muscle contraction into the following postures
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1
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Cat and cow kneeling posture, hands shoulder width, knees slightly separated, feet back pressure, thigh middle clip a yoga brick exhale, arch the spine to the sky, spine reverse movement, shoulder blades together to do five groups of exercises
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2
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Dog kneeling posture, hands shoulder width, knees hip width, buttocks up, hands push hard, heels step on the floor, right thigh bone inhale right hip socket Keep your feet 5cm above the ground for 5 breaths, change the other side ﹣ 3
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Press your hands shoulder width, press your feet hip width, step on your belly and buttocks, activate your core, make your body straight like a plate, lift your right foot 5cm above the ground for 5 breaths, change the other side ﹣ 4
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Lie on your back in cat cow style, bend your knees, step on your feet, hold a yoga brick in the middle of your thighs, and clasp your hands behind your head to inhale 6
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Supine mountain twist supine, legs extended forward, hands crossed behind the head, left foot lifted away Roll your abdomen 10 cm above the ground, extend your right hand to the outside of your left thigh for 5 breaths, and change to the other side
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﹣ 7
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Lie on your back with one leg bridge, bend your knees, step on the ground with your feet the same width as your hips, lift your arms on both sides of your body, lift your palms relative to your hips off the ground, put your shoulders parallel to your hips, and straighten your right leg forward for 5 breaths, and change to the other side
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﹣ 8 Cross your hands, hold the opposite ankle / leg and knee close to the chest as far as possible, feel the relaxation of the outside of the hip, keep 5 breaths, exchange the position of crossing your legs ﹣ 9
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Lie flat on the mat with your legs separated, toes facing out, hands on both sides of the body, palms facing up, relax all over the body, and breathe naturally for 5 minutes
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It’s a bit hard for the core practice, but also a challenge to willpower
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Focus, relax, focus on breathing, do your best..
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