Stamp the blue words on it and pay attention to us! Yoga veterans know that strength and flexibility are essential if you want to make further progress in yoga practice.
So, yoga is not just stretching, strength training is also very important! Today, I’ll share a yoga sequence to strengthen my whole body.
After practicing, I feel like I’ve lost a circle.
It’s really sour! 1.
The triangle variant stands with two feet separated by one leg, the right foot tip facing forward, the left foot tip pointing straight to the left, inhale, lift the hand up, extend the side waist, lift the chest up, exhale and bend to the left, keep the waist on both sides extended and the abdomen retracted, keep the navel of the chest facing straight ahead for 5-8 breaths, and change the opposite side practice 2.
Magic chair mountain standing, with both feet as wide as the hip, inhale and lift the arm up, Extend the side waist, exhale upward, bend the hip and knee, lift the hip backward and downward, lift the chest upward, expand the clavicle, retract the abdomen, look straight ahead and keep 5-8 breaths.
3.
The soldier stands in three positions, hold the hip with both hands, inhale the left foot at the back point, lift the arm up, extend and lengthen the spine, exhale, bend the body forward, lift the left leg upward, extend the arm forward, and push the left foot backward to keep the body parallel to the ground, Keep 5-8 breaths in front of your eyes and Practice on the opposite side.
4.
Lie prone on the inclined plate, put your hands on both sides of your chest, inhale and extend, exhale, straighten your arms, push your torso off the ground, keep a straight line, retract your abdomen, straighten your legs, push your heels back, look at the inclined front, and keep 5-8 breaths.
5.
Side plate lift your legs from the inclined plate, turn the tip of your left finger to exhale to the right, and turn your body to the right, Hold the hip with the right hand and put the right foot on the left foot, steadily breathe in, lift the right hand up, exhale in a straight line with the left hand, lift the right leg upward, lift the side waist to maintain 5-8 breaths, and Practice on the opposite side.
6.
Dolphin style hands are shoulder width apart, the forearm is close to the ground, the back is extended, the sitting bone is pushed up, the master is pushed straight, the thigh root is pushed back to keep the top of the head and the heart off the ground, and the toes move forward to their own range, Stop for 5-8 breaths 7.
Single leg dolphin from dolphin, inhale and lift the right leg upward, lift the inner side of the right thigh upward, control the horizontal distribution of the center of gravity at the hip, keep the heel upward for 5-8 breaths, restore, change to the opposite side 8.
Single leg bow prone, straighten and bend the right knee with both hands forward, keep the heel close to the hip, grasp the right ankle with the right hand backward, inhale, raise the head and exhale and lift the legs upward, Lift your left hand forward, keep your thigh away from the ground, look obliquely in front, keep 5-8 breaths, and Practice on the opposite side.
9.
Sit up in the reverse table walking stick style, straighten your legs forward, put your hands behind your hips, inhale your chest forward with your fingertips forward, lift your hips up with your exhalation, straighten your legs forward, step on the floor with your soles, push your chest up, relax your neck, keep 5-8 breaths, restore 10.
Twist your sitting in the boat style, bend your knees, The heel is close to the hip, inhale, the spine is extended, exhale, lift the lower leg upward, inhale, hold both hands flat, exhale with the palm facing forward, stabilize the legs, turn the body to the right, keep 5-8 breaths, turn to the opposite side, and look at them.
After reading them, click and go 👍。.
