Yoga on the road is not in yoga, or in yoga on the road to pay attention to the beginners of yoga, first of all, you must know the twelve Yoga Hathaway, it’s a classic of yoga
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In addition to the 12 rituals of hataba, you must know the following 10 individual rituals
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You will find that the appearance rate of these 10 yoga postures in yoga class is very high! 1
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Mountain style mountain style is the foundation of all three-dimensional standing styles
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It will give you the feeling of taking root and feeling the earth under your feet
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You think the mountain style looks like standing
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It’s a big mistake! How to do it: feet together, 10 toes out
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Activate the quadriceps femoris, lift the knee, and lift the inner thigh
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Abdominal adduction upward, raise chest, shoulder sink
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Feel the shoulder blades close to each other, open the chest, palm facing the body
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Imagine a line overhead pulling you toward the ceiling and taking a deep breath
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Keep 8-10 breaths
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2
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Dog down dog down dog will appear in many courses, stretching and strengthening body strength
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How to do it: come to the four corner bench, wrist and shoulder alignment, knee and hip alignment
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Step on your toes, lift your hips up and off the ground, and your heels back down
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Keep your knees slightly bent, if your thighs are tight, if not, straighten your legs, and your hips back
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A little bit forward of your hands can extend more
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Palm down, cubital fossa looking for each other
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Abdominal adduction, start legs strength, so that the front thigh back
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Take 8-10 breaths and return to the four legged bench rest
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3
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Slant plate slant plate teaches us to use the whole body to balance, even the arm to support the ground
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Strengthen your abdomen and learn to do difficult postures with breathing
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How to do it: from the four legged bench, step on the ground with your toes, lift your legs off the ground
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Heel back, until legs straight, from heel to head in a straight line
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Start your lower abdomen, keep your shoulders away from your ears, adduct your ribs, and take 8-10 deep breaths
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4
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Triangle triangle is a good way to stretch the side of the body, expand the lungs, strengthen the leg strength and exercise the whole body
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Leg length: how to open a leg
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Hands spread out, shoulder level, parallel to the ground
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Right foot forward 90 degrees, left foot buckle 45 degrees
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Activate the quadriceps and abdomen and extend to the right
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Place your right hand a little above your ankles, calves, or knees, and lift your left hand up to the ceiling
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Look at the tip of your finger above and hold 8-10 breaths
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Then inhale to get up and repeat on the other side
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5
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Tree pose tree pose is a good simple balance pose for beginners
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Find concentration and learn to find stable breathing in the single leg standing balance pose
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How to do it: stand with your feet together and put your right foot on the inside of your left thigh
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Put your hands together in your chest and stare at a point in front of you
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Hold 8-10 breaths, then change sides
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Make sure the body is not leaning towards the standing leg and activate the abdomen and shoulders to relax
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6
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Soldiers can build strength and stability
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Give us confidence, stretch hips and thighs, build lower body and core strength
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The first is a slight backward bend, stretching the front side of the body (quadriceps femoris, flexor hip, psoas major), strengthening the legs, buttocks, core and upper body
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How to do it: mountain pose, then the left leg takes a big step back to the lunge, then the left foot follows the ground, and the left foot buckle 75 degrees
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Raise your chest and raise your hands over your head
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Hold 8-10 breaths, then change sides
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7
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Warrior type II warrior type II can open hip, inner thigh and groin
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How to do it: open both feet to the length of one leg, right foot forward, left foot buckle 45 degrees
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Bend your right knee over your right ankle
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Keep your shoulders right above your hips, arms out to both sides, and look at the fingertips of your right hand
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Hold 8-10 breaths and repeat on the other side
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8
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Sit and stand forward flexion sit and stand forward flexion can stretch the back of thigh, lower back, upper back and side
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If you feel sharp pain when doing this pose, quit the pose
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If you feel stretching, keep breathing and slowly relax
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Or bend your knees slightly and keep your feet back together
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How to do: start from sitting and standing, legs together, feet back hook, hands on both sides of the hip
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Lift the chest up and begin to fold forward from the hips
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Activate your lower abdomen and imagine your navel looking for your thighs
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After reaching the limit, keep breathing 8-10 times
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Make sure your shoulders, head and neck are relaxed
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9
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One of the reverse postures of the bridge sitting and standing forward bending is the backward bending
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Bridge is a very basic back bend, stretching the front of the body to strengthen the back
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How to do it: lie down with your feet as wide as your hips
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Press your feet on the ground and lift your hips up
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Clasp your hands and fingers, press the ground and open your chest more
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Imagine pulling the heel close to the shoulder and starting the back of the thigh
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Hold 8-10 breaths, then put it down and repeat twice
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10
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Baby pose baby pose is a good restorative pose, not just for beginners
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You can do it when you’re tired, or before going to bed, or when you need to relax
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How to do it: start with a four legged bench, feet together, hips back, heels, hands forward
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Landing on your forehead, relax your whole body and keep it for as long as you want
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What other styles are most popular? @ @ @ @ teacher wechat @ @ @ recent good news @ @ @ today’s Yoga people are watching.
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