It is very important to recover after strenuous exercise
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There’s no better way than the cooling series? The following soothing Yoga sequence can be used to restore the body after strenuous exercise
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According to the traditional yin yoga postures, these postures may look different from the common Vinyasa and can stay longer
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This sequence is good for the whole body, remember to keep breathing slowly and steadily
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Standing in a suspended mountain pose, bend your knees, fold forward, raise your tailbone, extend your back, and stretch your back and shoulder muscles
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You can also clasp your hands behind your back and lift your arms to stretch your chest muscles
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Either way, keep breathing evenly and relax your hard-working muscles
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Start with the slow motion Vinyasa plate, then move your chest forward to the top dog
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This will stretch your entire body in front
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Toe to chin, hold a few breaths here, then slide back into downward dog
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Stretch the hips, hamstrings, and legs by holding five breaths in each pose
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Take one foot forward in dragon pose and lower into lunge with your back knee on the ground
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Make sure your front knees are above your ankles and keep your hands on the floor or yoga tiles for support
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To increase the challenge, you can put your elbows on the ground
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Straighten the front foot in monkey pose, put the back knee on the mat, put both hands on the Yoga brick or floor, straighten the front foot, and hook the toes back
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The body bends forward, the spine extends, the waist is lowered, the abdomen is lengthened, the spine extends, the shoulders and the neck are relaxed
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Exhale, slowly close your eyes, feel the stretch of the spine, deep breathing, each time exhale, the body sink a little, keep 1-2 minutes, side angle twist archery step into, after the toe point to the ground, heel up
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With both hands folded in front of the chest, turn your body to the right side, place your left elbow against the outside of your right knee, place your left hand on the outside of your right wrist and touch the ground with your fingertips, and extend your right arm upward and outward to maintain smooth breathing
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Note: return to down dog and repeat all steps on the other side before continuing with the lower lumbar extension
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Half king sitting position, sit on the cushion, bend the right knee, put the left foot through the west of the right knee on the right side of the hip, with the heel close to the hip, put the left foot on the outside of the right thigh, step on the cushion with the sole of the foot, erect the spine upward, raise the hands horizontally, twist the body to the right, put the right hand on the back of the body, and fight the left hand against the outside of the right thigh
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Happy baby supine
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If it’s hard to hold your feet and put your entire tailbone on the floor, hold on to your shins so you can stretch your back completely
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If your head is uncomfortable, use a blanket under your head as a pillow to relax your neck and shoulders
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In the next section, you’ll stretch the abdominal and hip flexors
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Bridge supine, hands on both sides of the body, feet open and hip width, toes of both feet point straight ahead, knees close to the hips, legs vertical to the ground, exhale, lift the hip up, shoulders and arms down to the ground, chest up, palms of both hands can be placed on the bottom of the body, hands can also hold the ankles of both feet, keep the legs parallel, knee fingers Straight ahead, legs perpendicular to the ground
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In the bridge, relax the hips, avoid pulling the waist, pay attention to gentle stretching
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Take a break and repeat it a second time
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Supine twist the supine position, pass the right leg over the left side and let both knees fall to your right side
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The weight of the right leg will extend to the outside of the left thigh
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Even if you need to support your knees on a yoga brick or mat, make sure that both shoulder blades are on the floor in this twist
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Don’t refuse the 2-6 minutes of silence in the corpse spreading posture, so that you can get all the benefits from the exercise!.
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