Recently, a lot of Jiaren fans left a message asking me: can Yoga strengthen the core strength? In fact, many yoga postures can strengthen the core
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In yoga practice, the core does not refer to the eight abdominal muscles, but the deeper core
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The core strength is the coordinated control energy which takes the abdomen as the core and covers the limbs
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It has the function of protecting the trunk! Today, Xiaobian organized a set of core strengthening sequence
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The core of yoga is powerless
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These 10 action strengthening cores give you xiaomanyao! 01
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Stand in the mountain posture of the magic chair, exhale, tighten the core, bend the hip first and then bend the knee, feel the abdomen tightening behind the hip, extend the spine, and move hands up forcefully, and stay for 5 breaths 02
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The inclined plate exits from the magic chair, withdraw the legs into the inclined plate, and the shoulder is vertical to the wrist
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The core, gluteal muscle and thigh are tightened and kept in the inclined plate for 5 breaths 03
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The side plate sideways from the inclined plate, Enter the side plate type left hand support, start the core and arm strength
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If the core strength is good, you can raise the right leg
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Beginners can also stay on the other side after 5 breaths
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04
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Reverse the table type exit from the side plate type, turn to let the buttocks land, legs stretch forward, hands on the back of the buttocks, fingers point to the body, exhale to tighten the core, open the chest, tighten the core Lift the hip up, press the palms of both feet fully, lift the pubis up and stay for 5 breaths
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05
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Dolphin move from dog down to dolphin, extend the back, keep the shoulders away from the ears, slightly retract the core and stay for 5 breaths
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06
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One legged dolphin keep in dolphin position, inhale and lift the right leg up, exhale and pay attention not to bow the back, keep the core tight and stay for 5 breaths, then change to the other side Soldier 3 quits from dolphin and enters soldier 3 with right leg support, hip upright, core tightening, hands extending forward, feet staying backward for 5 breaths and then changing to the other side 08
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Triangle extension quits from soldier 3 and enters triangle extension
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Take the right side as an example, hands extending to the right, pelvis keeping stable, 5 breaths and changing sides 09
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Half breaststroke prone on the mat, Stretch your hands straight forward to tighten the core, hold the instep of your right hand back to inhale, lift your left hand and left leg off the ground for 5 breaths, and then change to the other side
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10
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Turn your hips to sit on the mat, bend your legs to lift up the core to tighten, straighten your back, put your hands on both sides of your thighs to exhale, keep your left hand still, open your right hand to the side for 5 breaths, inhale and change sides for 5 breaths-
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