Stamp the blue words on it and pay attention to us! Let’s share 10 yoga movement variants, which can effectively flex the spine, strengthen the core, activate the muscles deep in the back to stabilize the spine, and have a super feeling after practice.
Be sure to try: action 1.
Prepare for mountain pose, exhale, tighten the core, bend the hip first, then bend the knee, enter standing, bend and inhale, pulse the spine back to standing mountain pose, and repeat 10-15 times.
Action 2.
Enter from mountain pose, Exhale, tighten the core, lean forward, bend the hips and knees, exhale with both hands on the knees, tighten the core and roll the tailbone, inhale with the chest bow and back, extend the pelvis forward and the spine section by section, and repeat the exercise for 10-15 times.
3.
Sitting posture, straighten the legs forward, bend the knees slightly and inhale, exhale with both hands above the knees, tighten the core, inhale with the chest bow and back, Stretch the spine forward section by section and repeat 10-15 actions.
4.
Keep the basic inhalation of the previous action, straighten your hands forward, exhale with the palm facing upward, tighten the core, inhale slightly backward, restore, repeat 10-15 actions.
5.
Sit and stand ready, bend your knees and step on the ground, wrap your hands around the upper end of the shin of the lower leg, cooperate with breathing, and roll your body back and forth 10-15 times.
6.
Supine position, Straighten your legs, lift them up and inhale, put your legs back into the plow exhale, tighten the core, sit on your bones and enter the big boat pose, repeat the exercise for 10-15 times.
7.
Withdraw from the previous action, bend your knees close to your abdomen, roll backward, then roll forward, stand with your legs into the standing flexion, repeat the action for 10-15 times.
8.
Withdraw your legs from the standing flexion, and enter the inclined plate exhale, Tighten the core, bend your elbows into the four columns, inhale, restore the inclined plate, return to the forward flexion and repeat for 8-10 actions.
9.
Exit from the upper one, enter the lower dog exhale, tighten the core, the spine pulse forward, enter the upper dog, exhale, restore the lower dog, repeat this vinyasa flow for 8-10 actions.
10.
Exit from the upper one, enter the phantom chair exhale, and tighten the core, Sit back with your hips, roll back into the shoulder handstand, inhale and return to the magic chair.
After reading it, click to see before you go 👍。.
