Practice yoga, many people say, ordinary yoga every day practice, really feel boring
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Are there any difficult postures to share? So, today I’d like to share with you 18 sets of Yoga sequences on INS recently
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These 18 sets of sequences all tell you how to get into the breakdown series of difficult postures, so hurry to collect them! 01
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Pigeon pose is also Wang Ziwen’s favorite pose
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He has also posted photos of himself practicing pigeon pose on his microblog
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This pose is recommended to be practiced by Jiaren who has certain practice experience or under the guidance of a professional yoga teacher
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Oh, it must be put in the first place safely
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02
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When practicing wheel pose, you must fully open the front of your body
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This yoga sequence tells you how to do it step by step It’s safer to open the front of your body and lean against the wall! 03
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The practice of boat style requires very strong core control ability
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You can see that there are nine variations of boat style in the figure above
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How many of them can you do? 04
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The head and elbow handstand of the full lotus head and elbow handstand can also be combined with the half lotus, which requires not only the stability of the core strength, but also the flexibility of the hip joint
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Have you got this posture? 05
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Standing and bending variant practice this variant needs a good core, shoulder strength
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Usually, it’s a good choice to practice more arm supported postures, such as side plate and four columns
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06
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Wild type is mainly about how to enter the wild type
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Starting from the dog type with one leg, slowly rotate the hip
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You need to pay attention to tightening the hip core
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This postures is a low-level version for the wheeled type
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07
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Listen to birds of paradise The name is beautiful – the bird of Paradise requires the hips to be fully opened, the strength of thighs to be established and enough stability
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08
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Which is more difficult, the crow with elbow support and the crow with heel support? It seems simple, but it needs arm strength, and the start of the core is also very important
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09
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Compass type practice requires opening the hip joint
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Jiaren with stiff hip joint is not recommended to practice
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10
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Pigeon King type practice pigeon King type must pay attention to the hip alignment, and the core needs to be tightened to help the spine extend better
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If you can’t reach the instep with your hand, Jiaren can try to use it Extension belt assisted Oh 11
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The triangle extension and side plate can strengthen the core and arm strength of this pose
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12
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If the flying pigeon can complete the previous pose, it should be no exception
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13
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The turtle should do well in the sitting angle pose
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Secondly, if it can complete the crane cicada pose, it is not difficult to practice the turtle
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1 4
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Boat variant practice this posture is mainly to open the instep
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It is recommended to practice more Vajra sitting or camel 15, lizard variant 6 kinds of goddess
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Often practicing goddess can not only reduce the fat in the inner thigh, but also raise the hip Oh 16, side plate variant has higher requirements on the strength of the core and limbs 17, Shiva variant has higher requirements on the core and arms And the balance and stability of the body are required to be relatively high
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18
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Torsion bow type torsion bow type has relatively high requirements on the flexibility of the hip and the extension ability of the legs
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Although the difficult yoga posture is particularly cool to practice, I still want to remind you that before practicing the difficult Yoga posture, you must warm up fully and open your body
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Secondly, for some postures, if you can’t master the starting point, you must consult a professional yoga teacher
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Don’t practice blindly, or you will lose more than you gain! I haven’t sorted out the new yoga sequence in INS for a long time
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Today, I’ve sorted out 18 sets of yoga
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Let’s collect them quickly! 01
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Shoulder and hip Yoga series
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This series includes not only opening the shoulder and chest, but also many hip opening postures, killing two birds with one stone
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02
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Office repair series is mainly aimed at the low back pain caused by sedentary office crowd
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The effect is very good
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03
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Self stretching after running
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Many people also like running
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04
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Hip opening series is suitable for self stretching after running The sequence is simple and suitable for beginners with stiff hips
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05
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Waist physiotherapy is especially suitable for Jiaren exercise with low back pain
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07
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Repair sequence
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If you always feel tired and upset recently, you may as well practice the sequence of repair effect
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08
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Strengthen the core and arm strength
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09
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Decompression sequence
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If you feel pressure recently If you are big or not in good spirits, you can practice this set to help improve your energy
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Open heart chakra 10-11 and daily self practice sequence can be used as daily self practice sequence
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12
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Morning yoga is suitable for morning exercise
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13
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Self stretching at home is suitable for self stretching and relaxation at home
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14
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Improve energy sequence
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If you don’t feel energetic, you can practice this set Stretching and relaxing sequence can stretch to the whole body well
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16
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Low back repair sequence can stretch iliopsoas muscle to relieve back pain
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17
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Whole body sequence can practice to the whole body well, including flexion, thoracotomy, back, torsion 18 and relaxing sequence
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Finally, this set can relieve pressure, open heart chakra
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The whole 18 sets of Yoga sequence can be collected quickly and can’t be used at home When you know what to practice, you can practice it!.
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