How to link up yoga practice, just enough smooth and elegant? (dynamic illustration)

Follow us → click “…” → “set as star sign” in the upper right corner, remember to follow the star sign, otherwise you can’t find me! The following GIF pictures are a good illustration of how to link up different yoga postures gracefully

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By learning these, you can accurately and smoothly transition from upper dog pose to lower dog pose

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If you’ve ever watched an experienced yogi demonstrate a whole set of yoga moves, you’ll surely be impressed by the grace and strength they show when they switch from the four limb support type to the lower dog type, or from the wreath type to the ox face type

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However, the same movement for you, the performance is not like a ballet general aesthetic, but clumsy uncoordinated

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I’m not saying that we’re not as elegant as yoga masters

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The reason for this difference is that we don’t have enough control and concentration when connecting different yoga movements

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▌ upper dog to lower dog ▌ tighten the lower abdomen and use the strength of the muscles in the core area to pull the buttocks up, so as to avoid all the weight of the body pressing on the legs

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Press down from the tip of the foot to the heel to enter the down dog position

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▌ from triangle extension to half moon type, slightly bend the right knee, gently support the ground with fingers, and try to stretch the muscles from hip to armpit, so as to drive the side body and core area, without causing burden to fingers

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Before moving your body, focus downward to maintain balance

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Use the strength of the front leg to take the other leg away from the ground, then slowly rotate the body with the right side of the body as the axis until it is perpendicular to the ground, and open the arms at the same time

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▌ warrior pose to warrior pose keep warrior pose, gently lift the heel of left foot, slightly bend the knee

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Stretch the left buttock forward and turn it into a high bow step to ensure that the buttocks are tight at this time

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Lean your torso forward to a 45 degree angle with your thighs and keep your arms in line with your ears

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Tighten your abdominal muscles and keep your knees right above your ankles

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Then move the center of gravity to the front leg and use the strength of the right leg to lift the rear leg until it is off the ground

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▌ from side extension to Warrior II, keep the position of side extension, apply force on the front leg and thigh to prevent the hip from sinking below the knee

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Try not to use the strength of the forearm, and use the muscles in the core area to drive the trunk to be perpendicular to the ground

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Adjust your breath and center of gravity to enter Warrior II

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▌ downward dog to forward lunge, keep downward dog position, lift right leg to the ceiling to downward dog bifurcation position

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As you exhale, arch your spine and bring your right knee to your forehead

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Keep your arms straight during this process

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Focus on a point between your hands and then step on it with your foot

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(if you feel it’s difficult to step forward, you can raise your wrist a little) ▌ tree to warrior three starts with tree, right leg independent, hands together

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Retract the left knee inward, keep the left knee and hip at the same height and tighten the hip during retraction

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Lean forward with your navel as the center, open your toes, and push your palms away

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Tighten the hips, keep the trunk in line with the left leg, and slowly straighten the left leg

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The arms can be extended forward to increase the difficulty

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▌ lie on your back in a plow position with your hands on your body twice and reach the ceiling with your legs in turn

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If you think it’s acceptable, stretch your legs properly

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It should be noted that the weight of the body should be supported by the shoulder, not the back neck (a blanket under the shoulder can prevent injury)

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Try to tuck in your chin to reduce the gap between your neck and the floor

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Support your back waist with your hands, keep your legs straight and move slowly to your head to form a bending action

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Your hips can move slightly in the opposite direction to reduce the weight compression from your legs

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Stand on tiptoe to the back of your head, then straighten your trunk to your hips, above your shoulders

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