On the way of yoga, either in yoga or on the way of yoga, paying attention to a set of peaceful yoga practice helps to enter a quiet night
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Deep breathing can calm the mind and relax the tension of the body
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The combination of breathing and Asana will activate the parasympathetic nervous system and help eliminate stress
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Many asanas have been modified to help repair the body
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Accessories: pillow, yoga block, blanket practice skills: deep, complete, deep inhalation and exhalation warm-up: start with baby pose and keep it for 1 minute (10-15 breaths) If you only have 10 minutes to do this exercise 1 lizard pose, first do downward dog pose, put your left foot forward between your hands, then lower your right knee on the ground, let your left foot extend out of the outer edge of the yoga mat and put your elbows on each side of the Yoga brick or the ground for 1 minute (10-15 breaths) 2 locust inhale, do the inclined plate and land on the abdomen
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Hold your hands tightly behind your back
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When exhaling, fix the instep on the ground
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Lift your chest and arms when inhaling
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After looking forward, relax your hands and exhale, and return to downward dog pose for 1 minute (10-15 breaths) 3 in standing forward flexion, open your feet the same width as your hips, bend your knees slightly, hug your elbows, exhale and extend downward from the top of your head
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After that, relax your arms and step on the ground slowly for 1 minute (10-15 breaths) 4
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In the double angle type, the legs are separated by about 1.2m, inhale and lift the chest
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When exhaling, fold forward from the hips, separate the hands, support them with fingers, bend the elbows, put a yoga brick under the forehead, step down through both feet, inhale and get up slowly （ 10-15 breaths) 5 sit down with one leg touching your knee and stretch your legs, with the bottom of your left foot against the inner side of your right thigh, put your right hand on your hip, lift your left arm, exhale and fold your right leg, contact your left hand with your feet or lower legs, and put your head on each side of the Yoga brick for 1 minute (10-15 breaths) 6
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After this sequence, do the lying corpse pose for 3 minutes or 10 minutes, and then continue! If you have 20 minutes, add the following exercises to your sequence 7 legs back extension sit on the folded blanket, pad up and stretch your legs, exhale, straighten your spine, fold forward to keep your spine extended, grasp your feet or lower legs, bend your elbows and relax your arms, and put your forehead on the Yoga brick for 1 minute (10-15 breaths) 8 supine beam angle type put a pillow under the sacrum, bend the knees and contact the soles of the feet, lie on the pillow and support the head with a blanket, so the head is higher than the heart, separate and relax the knees and lean on the assistive device or the ground 2 minutes (20-30 breaths) 9 sit in an angular posture and open your legs, put a yoga brick on the inner side of your right leg, press your fingers on the ground, inhale and straighten your spine, exhale your body forward, turn your upper body towards your right leg, put your forehead on the Yoga brick for 5 breaths, return to the right side and change sides for 1 minute (10-15 breaths) 10 lie hero sitting above the lower leg with a pillow under the sacrum, separate the lower leg and ankle and sit between them
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If necessary, open the knee as wide as the hip, put the back on the pillow, and support the head with a blanket for 3 minutes (30-45 breaths) 11 lie on your back with your big toes together, inhale and make your right foot vertical, hold the back of your thigh tightly, and pull your thigh down with both hands until the thigh muscles and bones are connected
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After 5 breaths, change sides for 1 minute (10-15 breaths) 12
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After this sequence, do the lying corpse pose for 3 minutes or 10 minutes, and then continue! If you have 30 minutes, add the following exercises to your asana Lie on your back on the bridge, bend your knees, separate your feet, and keep them the same width and parallel to your hips
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Your hips should be lower than your knees
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Inhale and lift your pelvis
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Put a yoga brick under your sacrum, open your arms on the ground in the shape of a cactus, and then lift your chest for 1 minute (10-15 breaths) 14
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In the backward arrow, fold the blanket into a narrow shape, sit against the wall at the same length as the spine, put the blanket behind the back, lie on the cushion perpendicular to the wall, then quickly put the hips close to the wall and straighten the legs as far as possible, and put both hands on both sides for 3 minutes (30-45 breaths) 15 simple sit twist sit on the folded blanket, pad up and cross the lower legs, inhale and stretch the spine
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When exhaling, put your left hand on the outside of your right knee and your right hand on the ground behind you to support inhalation and extension; Exhale and twist more deeply, change sides to the right and repeat the sequence for 1 minute on each side (10-15 breaths)
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16 simply sit down and align your ankles, gently close your eyes, adjust your breathing rhythm and observe your heartbeat, inhale and stretch your spine; When exhaling, take root down, put your hands on your knees, and touch your thumb with the tip of your index finger for 3 minutes (30-45 breaths)
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17 corpse pose to relax your legs and arms, turn your attention to breathing, and keep Yoga for 5-10 minutes to make you sleep better in summer night
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There is a prize in the message- Welcome to leave a message
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Before 12:00 on August 7, we will select the most lucky fans from the selected messages and send out a yoga vest (4-color option) as shown in the figure below
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For those who have won the prize in the past, the prize will be automatically postponed to the next Jiayou ~ ▼ teacher wechat ▼ recently, Haowen Yoga people are watching it.
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