Poke the blue words on it and pay attention to us! “Why do I always have low back pain when I practice yoga support postures?” There is a message from Jia Ren that he always feels the waist compensation when practicing such supporting postures as plate support, inclined plate, side plate, etc! In fact, it is mainly related to the weakness of your core strength, which can transfer strength to your limbs, so that your body can coordinate and enhance the awareness of your muscles! Today, Xiaobian shares a set of Yoga sequences to strengthen the core strength in an all-round way
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Collect them and keep practicing! Action 01-02, quadruped support position ready to inhale, right leg straight back, left hand forward, core tightening to maintain 5-8 breaths, side changing to maintain quadruped support position, left hand to side open, right leg raised to maintain core tightening to stay for 5-8 breaths, side changing action 03-04, enter the side plate to inhale, right hand support to exhale, body side body to right left hip up, core tightening to stay for 5 breaths Inhale, bend your left elbow to exhale, twist your left hand to inhale through the right armpit, return to dynamic exercise for 5-8 times, then change the side movement 05-06, enter the dog style under one leg to inhale, raise your right leg backward, straighten your hip to exhale, tighten the core, bend your right leg and touch your left elbow forward to inhale, return to dynamic exercise for 8-10 times, change the other side movement 07-08, enter the side angle extension style, bend your right leg and bend your right elbow Inhale on the thigh, stretch the left hand upward to exhale, tighten the core, stretch the right hand upward to stay for 5-8 breathing movements 09-10, enter the double angle type, breathe with one leg apart, exhale with the left hand, open the chest, stretch the right hand upward to stay for 5 breathing, then inhale on the other side, twist the body to the left to exhale, hold the left leg outward with the right hand for 5-8 breathing, and move on the other side Do 11-12, enter the half boat inhalation, spine extension exhalation, core tight hands on the knee fossa stay 5-8 breathing inhalation, hands together in the chest exhale, abdominal twist to the left inhale, restore exhalation, abdominal twist to the right dynamic exercise 10-12 times, can fully exercise to the core, must be stored up! Let’s go when we’ve finished watching 👍。
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