▌ from side extension to Warrior II A, 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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▌ lie on your back with your hands on your body twice and reach the ceiling with your legs in turn
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If you change your posture too fast, it’s hard to keep your balance and tighten your core muscles
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B support the back waist with hands, keep the legs straight and move slowly to the head to form a bending action
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C tighten the hips, keep the trunk and left leg in the same line, and slowly straighten the left leg
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(if you feel it’s difficult to step forward, you can raise your wrist a little) ▌ tree to warrior three a starts with tree, right leg independent, hands together
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C lean the torso forward to form a 45 degree angle with the thighs and keep the arms in line with the ears
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▌ from triangle extension to half moon a, 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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C focuses on a point between his hands and then steps on it with his foot
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B before moving your body, focus down to keep your balance
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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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Copyright notice: the picture and text come from the Internet, and the copyright belongs to the original author
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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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The infringement must be deleted..
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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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▌ downward dog to forward lunge a, keep downward dog position, lift right leg to the ceiling to downward dog bifurcation position
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The hips can move slightly in the opposite direction to reduce the weight compression from the legs
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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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B
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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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B retract the left knee inward, pay attention to keep the left knee and hip at the same height and tighten the hip during retraction
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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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▌ warrior type to warrior type a keep the warrior type posture, gently lift the heel of the left foot, and slightly bend the knee
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Try to tuck in your chin to reduce the gap between your neck and the floor
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Tighten your abdominal muscles and keep your knees right above your ankles
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Remember, “elegance is never associated with being aggressive or tough, so you need to be focused and relaxed in practice.” ▌ upper dog to lower dog a tighten the lower abdomen and pull the buttocks up with the strength of the muscles in the core area, so as to avoid all the weight of the body pressing on the legs
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Lean forward with your navel as the center, open your toes, and push your palms away
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The following GIF pictures are a good illustration of how to link up different yoga postures gracefully
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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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In response, Holliday suggested, “the best way to do this is to use muscle strength and do the transition slowly.” What’s more, yoga poses a risk of injury at the beginning and end, and a slow and powerful connection helps to prevent injury
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The arms can be extended forward to increase the difficulty
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Here is Holliday’s demonstration of Yoga convergence, and she also gives some suggestions to help you better grasp the essentials
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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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Keep your arms straight during this process
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Kiley Holliday of New York’s pureyoga yoga studio points out, “pay special attention to the connection between yoga movements, which can not only enhance your strength, but also exercise all parts of your body more comprehensively.” A common mistake for beginners is that they always want to use inertia to complete the connection between actions, which results in losing balance and falling
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C toes stand on tiptoe to the ground behind the head, straighten the trunk to the buttocks, and place it above the shoulders
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B as you exhale, arch your spine and bring your right knee to your forehead
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If you think it’s acceptable, stretch your legs properly
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B adjust your breathing and center of gravity to enter Warrior II
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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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I’m not saying that we’re not as elegant as yoga masters
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B from the tip of the foot gradually down to the heel, into the dog down
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