The official account has been revised again.
Click above Yoga Slimming class Pay attention to me → Click “…” in the upper right corner → Set as star ★ ” Remember to pay attention to the back star sign, or you won’t find me! Practicing yoga, four pillar support seems to be a nightmare for Xiaobai.
No matter you practice ha, he or liuyoga, it will involve a lot of four pillar support! You often feel exhausted after a class! Today I share a set of 7-step advanced four pillar support practice sequence, from easy to difficult, follow the main points of asana, and you can also practice It is easy to complete the four column support! Action 1.
Put the Yoga brick under the shoulders, kneel on the knees, exhale and close the abdomen vertically on the lower leg, bend the elbow close to the lower half of the body on the two ribs, inhale and restore with breathing, and practice dynamically for 10 times.
Action 2.
Semi snake preparation, move the shoulder back around the chest, open the chest, retract the shoulder blades, bend the elbow to inhale, extend the spine, lift and exhale on the chest, and sink , 12-15 dynamic exercises.
3.
Kneel on your knees, put your weight forward into the half four pillars, align your wrists with your shoulders, exhale, tighten the core, bend your elbows inward, and inhale to restore dynamic exercises.
4.
Continue to put the Yoga brick under your shoulders, exhale, tighten the core, fall on your knees, bend your elbows inward into the half four pillars, and inhale to restore.
8-10 dynamic exercises.
5.
Two pieces of yoga Jia brick is placed under the shoulder to support, keep in the four pillar support posture, exhale, close the abdomen, bend the knees, inhale a little, restore, and practice 8-10 actions dynamically.
6.
Keep the inclined board Yoga brick under the chest and in front of the thigh, exhale and close the abdomen, bend the elbow into the four pillar support, inhale and restore, and practice 5-8 actions dynamically.
7.
Put two yoga bricks on both sides of the chest, exhale and close the abdomen, and bend the elbow into Enter the four pillar support, stay for 3-5 breaths in a group, and practice more than 3 groups of 7 movements.
It is recommended to spend some time practicing every day, and you can also thin your back and arms.
Oh! It is recommended to read the last month of 2021, summary (too incisive!) Liu Ruoying gave birth at an “advanced age”.
She was exposed to sleeping in separate beds with her husband for 9 years.
Now she is 52 years old and a private photo “killed” Crazy whole network: no wonder the rich husband is fascinated again!..