Jia Ren, who dare not leave the ground with his feet, can start from the preparation sequence step by step
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As a matter of fact, crow is a basic arm support posture, which is simpler than head handstand and hand handstand
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Get crow style is not difficult
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Many Jia people dare not challenge, but are scared by their own fear
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So today, I’d like to share a set of get crow style preparation exercise sequence
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In addition to head handstand and hand handstand, many yoga practitioners may find the crow pose difficult, especially when they dare not lift their feet off the ground
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Let’s try it: action 01 kneel down on both knees, big toes touch each other, knees separate more than hips, hips sit towards heels, forehead on the ground, arms stretched forward, spine extended, keep 8-10 breathing movements Prepare for 02 four legged kneeling position, hands under the shoulders, feet with hip width, legs and insteps close to the ground, exhale with chest arch, chin looking for the clavicle, eyes looking at the navel, back up as far as possible to maintain 8-10 breathing movements 03 four legged kneeling position preparation, legs and insteps close to the ground, hands and fingertips toward the direction of knee cap, center of gravity backward, shoulders above fingertips, heel down, maintain 8-10 breathing movements 04 Lie down, bend your knees, keep your thighs close to your abdomen, hold your feet from the inside of your knees, inhale and extend the soles of your feet, exhale, lower your knees to the ground, lower your hips, keep your big and small legs vertical, keep 8-10 breathing movements 05 move 04 enter, keep your legs in the same state, bend your elbows, keep your elbows above your shoulders, keep your forearms parallel to the ground, keep your palms up, relax your shoulders, keep 8-10 breathing movements 06 enter from the inclined plate Enter the four pillars to support the elbow towards the rear, push the heel far away, pay attention to start the core, arm and shoulder strength, maintain 8-10 breathing movements 07 enter the mountaineering style from the inclined plate, bend the knee forward to find the right big arm chest, lift the left heel to stand on tiptoe for 8-10 times, change the opposite side movement 08 enter the mountaineering style from the inclined plate, bend the knee forward to find the tip of the nose for 8-10 times, change the opposite side can also be left Right alternate exercise 09 prepare a piece of Yoga brick, hands apart and shoulder width, bend elbows, elbows inward, shoulder strength start, knees and armpits against each other, tighten the core top of the head against the brick, try to stand on tiptoe for 5-8 breathing movements, 10 hands under the shoulders, palm compaction pad surface, arms straight, knees against armpits, double pads Yoga brick, heels on tiptoe, try to stand on both feet Lift, stay for 5-8 breathing movements 11 movements 10 to enter, bend elbow inward, right toe point to the ground, left foot up, instep straightened, knee and armpit confrontation, buttocks up, try to lift the right foot off the cushion surface, stay for 5-8 breathing movements 12 movements 11 to enter, slowly straighten the arm, start arm and shoulder strength, feet up, instep straightened into complete Raven yoga Welcome to share teacher wechat long, identify the QR code according to the figure below, add the point in the lower left corner to select yoga products.
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