Poke the blue words on it and pay attention to us! Practice yoga, for beginners, monkey pose should be a very cool posture, not only beautify the legs, at the same time, this posture is used to take photos and punch in, also very good! But you’d say, I’ve been stiff for decades, can I still cleave? Don’t worry, as long as you keep practicing today’s sequence, I believe you can unlock it soon: Monkey Style! 01
.
Bend your knees and enter dog pose from cat and cow pose
.
Bend your knees and sit back and up
.
Enter dog pose
.
Extend your spine and stay for 5-8 breaths
.
02
.
Exhale in dog pose
.
Tighten your core
.
Stretch your legs and enter dog pose
.
Stay for 5-8 breaths
.
03
.
Inhale in side extension
.
Step your right leg forward to the middle of your hands
.
Straighten your pelvis and inhale
.
Extend your spine and exhale
.
Tighten your core and fold your hip forward Bend your hands on both sides of your right leg and stay for 8-10 breaths
.
04
.
Enter lizard pose
.
Bend your right knee and rest on your instep to inhale
.
Stretch your spine
.
Place your elbow on the Yoga brick to exhale
.
Tighten your core
.
Feel your left hip sink
.
Stay for 10-12 breaths
.
Return to downward dog pose
.
03-04 change to the other side
.
Practice 05
.
Stand and bend forward
.
Exit from downward dog pose
.
Move your legs forward into forward
.
Bend your core and tighten your feet Push the floor, bend the knees slightly with breathing, stay for 5-8 breaths 06
.
Stand up, stretch the spine, inhale, support the left leg, raise the right leg backward, keep the hip stable, inhale with fingertips of both hands, stretch the spine, exhale, deeply bend forward, stay for 5-8 breaths, change to the other side 07
.
Bend the back of one leg, sit upright, stretch the legs forward, inhale, bend the right leg, rotate the right hip, and press the right sole close to the left Inhale at the thigh root, extend the spine, exhale, tighten the core, bend the hip forward, stay for 10 breaths, change sides 08, bend the back of legs forward, stretch the legs forward, enter the back of legs forward, inhale, extend the spine, exhale downward from the sitting bone, tighten the core, bend the hip forward, stop for 10-12 breaths 09, supine position, stretch the left leg, stretch the instep, inhale, right leg Bend the hip, extend the right leg upward for 10 breaths, then change to the other side 10
.
Enter the semi God monkey pose, bend the left leg to the ground, straighten the right leg forward, hook the toes back, inhale, extend the spine, fold the hip and bend the core tightly after 10 breaths
.
11
.
Enter the God monkey pose, prepare two yoga bricks, pay attention to the hip alignment on both sides, extend the spine and exhale slowly After 10 breaths, change the other side
.
For beginners of yoga, don’t think of becoming fat with one mouthful
.
Practice step by step is the best respect for yoga! Let’s go when we’ve finished watching 👍。
.
