Poke the blue words on it and pay attention to us! People who have practiced yoga for a period of time know that in order to advance, in addition to stable legs foundation and strong core, the strengthening of shoulders, arms and upper back is also very important
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Especially for the high difficulty handstand and advanced arm support posture, the requirements for both arms, shoulders and upper back are higher
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Therefore, if you want to advance yoga, it is necessary to strengthen the practice of arms, shoulders and upper back
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So, today, Xiaobian will recommend three groups of yoga to strengthen the arms, shoulders and upper back
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At the same time, it can also strengthen the core, which is suitable for the daily practice of Jiaren who want to quickly advance
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The first group 1, dog prone, hands on both sides of the chest elbow clip, feet punch and hip width exhale, buttocks up, straight legs extend the spine, straighten the arm head in the spine extension line to maintain 3-5 breathing 2, elbow support inclined plate bending elbow, hands fingers cross, small arms close to the ground, forward and down to elbow support, core tightening to maintain 3-5 breathing 3, elbow support The second group is on the other side
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4
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Return to dog down, adjust breathing and keep 30 seconds rest transition
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5
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Bend elbow down, extend spine, extend armpit and keep 3-5 breaths
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6
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Bend elbow and knee down, dog down Bend the knee, raise the head, keep the knee not falling to the ground, keep 3-5 breaths
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7
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Bend the elbow again into the elbow support inclined plate, keep 3-5 breaths
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The third group 8
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Return to the down dog style again, adjust the breathing, keep 30 seconds rest transition
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9
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Cross forward into the inclined plate, keep 3-5 breaths Pillar, keep 3-5 breaths 10, upper dog body forward and upward, through the straight arm, into the upper dog, keep 3-5 breaths, see all the points, then walk 👍。
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