Yoga sun worship is not only the basic yoga pose sequence, but also the foundation and warm-up of yoga.
Practicing every day is good for the body and lays the foundation for advanced poses in the future.
Everyone is familiar with the sun worship.
Today, we will modify the standard sun worship to more effectively strengthen the core, strengthen stretching, reduce lower back pain and relieve the discomfort caused by sitting for a long time.
Sedentary will bring us all kinds of discomfort, especially low back pain.
Core strength is essential to help support your lower back, improve posture and balance, deepen your practice and prepare for more challenging postures.
Inspired by Byzantine B, this sequence maintains long-term strength on the main and secondary abdominal muscles and releases the psoas major and hip flexors.
Just like the traditional Sun Salutation, you can still enjoy the fluency of the sequence through this exercise, and challenge yourself in this interesting new way.
1.
Start the mountain pose and take a deep breath to the abdomen.
Remind you to keep your abdominal wall active throughout the exercise.
Keep your tailbone down and away from your body, relax your feet on the floor and relax your knees.
When you retract your navel, feel it from the waist down and lift it from the trunk.
As your chin retracts toward your chest, relax your shoulders and lift your chest naturally.
2.
Lift your arm up and bend back, inhale, lift your arm over your head and stare at the tip of your thumb.
Lift the chest to slightly bend the upper back, maintain the vitality of the abdomen, and let the head drop slightly to open the throat wheel.
Keep stretching into the sky to make your torso feel better.
3.
Bend forward and exhale, and the hips begin to fold forward.
As you tilt your pelvis upward, bend your knees slightly and pull your navel toward the back of your spine.
Let your head sink and relax your shoulders.
Keep breathing here a few times to lengthen and relax the hamstrings.
4.
Half bend forward, like the traditional Sun Salutation, inhale, lift the trunk half and extend the back.
Straighten your head forward and keep your eyes long in front of you.
Continue to pull your navel inward to keep your shoulders soft and relaxed.
5.
The new moon turns the exhalation, takes a step backward on the left foot, keeps the heel raised, opens the arm to the right and the palm outward.
Tighten the lateral hip to the midline to help ease this strong twist.
Pull your front knee forward so that it is above the ankle and the hip sinks slightly to release the left psoas muscle, so as to reduce the pressure on the lumbar spine.
Activate the core to reduce the weight of the right quadriceps, maintain the strength of the lower back, and help maintain balance.
Move your eyes over your right shoulder.
Imagine generating a long string of energy lines from the tip of the left middle finger and maintaining 3-5 breaths here.
6.
Crescent raise your hands above your head, and then stare at the fingertips of your thumb.
Just like in standing back bending, when you lift your torso, you will feel your waist down.
Press down on the mounds of your feet.
Continue breathing into your abdomen, close your navel, and lift your abdomen away from the front of your thighs to create more space.
Maintain your core strength and tilt your head back slightly to feel your balance.
Keep 3-5 deep breaths.
7.
One leg downward dog pose begins with downward dog pose.
When exhaling, lift your left foot and stretch it into the sky.
You can bend your knees and open your hips.
Keep your shoulders and neck soft.
Take a deep breath and prepare for the back pose.
8.
Exhale from knee to chest, put the knee as close to the nose as possible, retract the chin, and lift the thigh close to the heart.
When you accumulate energy in the abdominal wall, maintain the strength of your hind legs and lift your rear heels.
Let your fingers open, press your palms firmly into the floor and lift you up.
9.
Plate variant start from the previous step, inhale to keep the right foot backward and in the plate position.
Try to align the right heel with the right hip.
Keep lengthening your head and keep your eyes about one foot in front of you without raising your head.
Make sure your hips stay raised and really exercise your core muscles.
The continuous participation of the core will make your wrist easier.
Keep breathing for 3 times for 10.
When the four pillar support variant is ready, exhale and lower yourself by half, while keeping your right foot up.
Similarly, when your shoulder is just beyond the fold of your wrist, try to align your right heel with your right hip.
Lower your hips and try not to put them on the floor if possible.
The tip of your right foot touches the ground, and then the top of your left foot naturally follows.
11.
Inhale in the upward dog style.
When you lift down from the instep of your feet, keep the vitality of your thighs.
If your lower back is compressed, lower your hips to Cobra.
Open your shoulders back and lift your chest and chin naturally.
Staring at the sky, you will find that the abdominal muscles have been released from this stretch.
Take a deep breath here 1-3 times.
12.
The downward dog variant feels your core restart subtly on the next exhalation and puts your hips up and back as in “downward dog”.
Bend your knees to your chest, continue to extend your hips all the way to the sky, and gently shake your head to ensure that your neck is relaxed.
Your eyes should be right behind your ankles.
Keep breathing 3-5 times.
13.
Downward dog pose take five deep breaths in “downward dog pose” to rest yourself.
The soles of the feet press the ground to release the tension of the hamstrings, and the palms press the ground.
Tighten your armpits and relax your shoulders.
You can relax your abdomen during rest and bring breathing into the whole core area.
Keep breathing 3 to 5 times, then practice on the other side…