Holiday balance has been cleared, now you are back to work or have been put into work, at this time you may want to start to resume practice
.
Here’s a suggestion: don’t rush to resume high-intensity practice, it’s just the beginning of spring, you need to rest, don’t sweat too much
.
In the past winter, because our mind and body are still in a state of contraction, to slowly stretch the body, the following sequence is particularly suitable for practice at this time
.
Action 01: simple sitting preparation: put a towel or yoga brick under the sciatic bone to inhale, push the sciatic bone downward, extend the spine upward, exhale, slightly retract the core, relax the shoulders and stay for 5 minutes
.
Action 02: withdraw from the upper one, separate the legs horizontally into Dragonfly style, keep a towel under the sciatic bone to inhale, extend the spine, exhale, tighten the core, bend the hip forward, and put a yoga brick under the forehead Relax your shoulders, stay for 3-5 minutes, 03-04-05 exit from the upper one, enter the single leg back flexion inhale, right leg flexion knee, heel close to perineum exhale, tighten the core, bend forward, pad Yoga pillow + Yoga brick under the forehead, stay for 1-2 minutes, exchange the other side, exit from the upper one, enter the deer twist, right hip internal rotation, left hip external rotation, pad Yoga pillow under the body exhale Qi, tighten the core, twist the body to the right, stay for 1-2 minutes, change the other side to sleep pigeon, bend the right leg to the front, stay for 1-2 minutes, change the other side to move 06 knees to kneel, enter the heart breathing, stretch the left hand straight forward, put the right hand under the forehead, tighten the core and ribs, stay for 1-2 minutes, change the side to move 07 prone position, support the ground with both elbows, and press the small arms to the ground Under the bone mat yoga blanket, under the forehead mat yoga brick, stay 1-2 minutes action 08 prone position, under the pubis mat blanket, hands overlap flat stick under the chest, stay 1-2 minutes, left and right hand exchange action 09 knees kneeling, front of the leg mat yoga blanket, body cushion Yoga pillow breath, body forward bending, shoulders relax, stay 2-3 minutes action 10 supine position, legs bend into the bridge The core of Yoga brick is slightly retracted under the lumbosacral bone, stay for 3-5 minutes, move in 11 supine position, relax physically and mentally, stay for 3-5 minutes, before practicing this set of sequence, it’s better to clear the mind, cooperate with uniform breathing, and welcome the new year with the best state! Teacher wechat, long press the following figure to identify the QR code, you can add a point in the lower left corner to select yoga supplies.
.