Finally, you can choose to sit in half lotus or full lotus posture to adjust your breathing
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For you to prepare a set of open hip as the theme of Flow Yoga sequence, a lot of postural combination, you should be less so in series, hurry to have a look! 01 enter dog pose, adjust 5 breaths 02 step right leg to pelvis position, toe straight ahead, left hand supporting, left foot back touching, hip sinking, exhale, tighten core, lift hip up, right hand side extending, inhale, restore, dynamic practice 10 times, change sides 03 exit from action 02, return to dog pose, lift right leg up, enter anti dog pose, hip circling 10 times, return to dog pose, change sides 03 On the other side, continue 04 to exit from the single leg downward dog style, step forward with the right leg, land with the left hand and left knee, breathe with the right foot slightly outward, push the inside of the right knee with the right hand, stay for 8 breaths, and then change to the other side
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Change the daily practice habits, repetitive stress will cause joint overuse injury, and will lead to stagnation of body strength and patience; 3
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Treat the body gently, yoga needs to be personalized to meet personal needs, a person who can well meet the needs The premise of yoga practitioners is to accept the principle of stability first and flexibility second
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05 after adjusting 5 breaths in downward dog style, jump forward with both legs to enter the squat prayer style, tighten the core and extend the spine to maintain 5 breaths
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Pay attention to keeping a straight line between knees and hips, and tighten the core to avoid waist collapse After 10 movements, stay for 1 minute 16
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Move the soles of feet forward a little, put both hands through the lower leg, bend forward and down, stay for 5 breaths
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Study moderation, don’t over practice the classic “open hip”
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Finally, remember to close your hips! In yoga practice, there are three golden principles to cultivate a “happy hip”: 1
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Stability should be the primary goal of any yoga class..
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Hold the soles of your feet with both hands to cooperate with breathing, Extend the spine and hip, shake up and down like butterfly wings
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06 exit from the squat prayer style and enter the left leg support of half moon style The left hand points to the ground, lift the right leg up, pay attention to the hip alignment, tighten the core, stay for one breath, return to the squat position, change the right half moon position to keep dynamic practice for 10 times, beginners can support the Yoga brick 07 to exit from the squat prayer position, return to the dog position, adjust the right leg forward, prepare to enter the soldier two left leg forward, then move the hip around to enter the wide squat to keep dynamic practice, 10 times on each side, from 08 Soldier two quit, over Vinyasa back to dog down, adjust 5 breaths 09 quit from dog down, step right leg forward into soldier two 10 in basic position of soldier two, enter side squat, keep dynamic side squat on both sides, practice 10 times on each side, then return to side squat, keep static side squat, stop 5 breaths on each side 12 quit from side squat, enter double angle stretching, pay attention to the distance between two legs is about one leg long, stop Leave 5 breaths 13 to exit from the double angle position and enter the head knee twist position
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Push your left hand to the ground and lift your hip upward to keep dynamic exercise for 10 times
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Withdraw from butterfly style and enter frog style
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This term has been used rotten, frankly speaking, they may also make your hip feel tired, or even degenerate; 2
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Keep in the head knee twist position
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Put your left hand on the back of your buttocks to cooperate with breathing
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Members with flexible hip joints can practice this step
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14 to exit from the head knee twist position and enter the butterfly position
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After the dynamic exercise, keep 5 breaths statically and continue to practice on your left side
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After 20 times of dynamic exercise, keep 5 breaths in a static state
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Stay for 3 minutes
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