Backward bending plays a very important part in yoga practice.
It is difficult for Jiaren with stiff spine, but finding some tips of backward bending practice is equivalent to unlocking many high-level asanas! The benefits of practicing back bending: 1.
Make the thoracic vertebrae more flexible and breathe fuller.
2.
Improve energy and stabilize mood.
3.
Make the body more beautiful and temperament.
4.
Make the blood flow of the heart and lungs smoother.
The flexibility of the body can not be practiced overnight, especially back bending.
So today’s Xiaobian shares a set of back bending practice sequence that opens the front of the body, It is recommended to add 5 times of sun worship before practice! 01.
Cow faced hand Vajra, keep the core and ribs slightly retracted and inhaled, bend the elbow of the right hand backward, rotate the left arm outward backward, clasp the hands and stay for 8-10 breaths, change the other side 02.
Enter the pug pose, inhale the legs perpendicular to the ground, extend the spine, exhale, tighten the core body, bend forward, and stay for 8-10 breaths in the chest and armpit 03 The upper dog moves from the pug to the upper dog, lies prone, inhales with both hands on both sides of the chest, pushes both hands to the ground, extends the spine, exhales, tightens the core, opens the chest and stops for 5-8 breaths, adjusts 3-5 breaths back to the lower dog 04.
The low lunge moves from the lower dog to the low lunge, inhales, bends the knee of the right leg and exhales forward, tightens the core, and sinks the left hip for 5-8 breath05 Twist the low lunge into the low lunge, twist and inhale, the left elbow falls to the ground and exhales, the left hip sinks again, the right hand grabs the back of the left foot and stops for 8-10 breaths 06, the low lunge bends back into the low lunge and bends back to inhale, the hip is straightened, the pelvis exhales stably, the core is tightened, the left leg bends its knees, points the ground with the left hand backward, the right hand grabs the back of the left foot and stops for 8-10 breaths before returning to downward dog 07 Half dove inhales from downward dog pose to half dove pose, with the right leg bent forward, the lower leg parallel to the hip and pelvis for 8-10 breaths.
08.
Pigeon pose maintains half dove inhale, extends the spine and exhale again, points the left hand to the ground, holds the left foot back and pelvis for 8-10 breaths.
09.
Wheel pose exits from pigeon pose, First enter the bridge to stay, prepare to enter the wheel form from the bridge, push the ground with both hands, pay attention to breath inward with your elbows, tighten the core, enter the wheel form, stay for 5-8 breaths, return to the big worship form for rest 10, bend your hands and feet after the new moon, and attach a colored egg pose.
The high-level backward bend of the new moon pose.
Beginners collect Yoga first, and the old bird can try to unlock it.
For Yoga newcomers, pose 01-08 can be practiced frequently, Lay the foundation for the back bend! There are many benefits to practicing backward bending posture! But remember to step by step and pay attention to the right position! Welcome to share with your good friends! Fanmao Yoga mall Fanmao Yoga} welcome to share.
The teacher wechat leader adds the QR code according to the following figure..
