Yoga, are you still practicing sun worship? Besides sun worship, what other asanas are worth practicing every day? Today, I’d like to share with you the most frequent actions, effects and functions in 10 yoga classes to see if you can complete them! 1
.
In the mountain pose, the feet are close together, the legs are straightened, the muscles in the front of the thigh are tightened, the shoulders are abducted, the chest is lifted, the ribs are slightly retracted, the spine is extended, the back of the neck is extended, and the eyes are usually extended
.
The foundation of the front legs is very important in yoga practice
.
The mountain pose is the foundation of all standing three-dimensional poses
.
2
.
Stand in the tree mountain pose, bend the right knee at the root of the right thigh, raise the hands above the head and face each other, Hold 5-8 breaths The tree style seems simple, but it’s not easy
.
Can you keep the tree style for more than 30 seconds? 3
.
Magic chair mountain standing, hands raised above the head, palms relative, hips and knees bent back, feeling like sitting in a chair and maintaining 5-8 breaths
.
Magic chair is also one of the more classic postures
.
There are many variants, which can not only strengthen the legs, but also stimulate the hips well! 4
.
Warrior pose 3 starts from warrior pose 1
.
Take a small step forward with the left leg, move the body center of gravity forward, lift the left leg upward and the body trunk, extend the arm forward, keep the left leg in a straight line with the body for 5-8 breaths, and change the other side of battle 3 as a balance pose
.
It still requires high legs and core strength
.
How did you finish Battle 3? 5
.
The downward dog pose starts from the inclined plate, straightens the legs and arms backward and upward, extends the spine, and steps down on the heels to maintain 5-8 breaths
.
As one of the most classic basic postures, downward dog pose is basically necessary in every class
.
It can not only stretch the legs, but also promote the blood flow back to the head and nourish the face
.
6
.
Inclined plate & four column lie prone on the cushion surface, Put your hands on both sides of your chest, open your feet the same width as your shoulders, inhale and extend your spine, exhale, tighten the core, straighten your arms into the inclined plate, keep 5-8 breaths, bend your elbows downward, and keep your arms parallel to the ground
.
The inclined plate & four columns can well strengthen the strength of the core and upper back, and prepare for advanced difficult postures
.
7
.
The small bridge type lies on the back on the cushion surface, bends both knees close to the hips, opens both feet the same width as the hips, exhales vertically on the lower leg cushion surface, lifts the hips upward, holds both hands behind the body, lifts and opens the chest, and maintains 5-8 breaths
.
The small bridge type is very good
.
It can strengthen the adductor muscles of the thigh and the muscles of the back and deep spine
.
It can also be practiced on the bed before going to bed
.
8 Sit and stand on the cushion, bend your knees, put your right foot on the outside of your left thigh and hip, and put your left foot on the outside of your right hip
.
Lift your arms flat in front, your right hand up along the spine, and your left hand up over your head
.
Bend your elbow and hold your hands behind your body to maintain 5-8 breaths
.
Changing the other side of the cow face can well strengthen the external and internal rotation functions of your shoulders
.
After the hip opening exercise, This action can be used to help retract the hip
.
9
.
The hero bends forward and kneels on the cushion surface, with his feet close to his hips and sits on his heels
.
His knees open slightly larger than his hips, inhale and extend the spine, exhale the trunk forward and downward, and maintain 5-8 breaths
.
The hero bends forward is a universal repair posture
.
If you are tired from practice, you can use the hero bends forward for buffer transition, or practice before going to bed can also help you fall asleep! 10
.
The upright posture lies on the cushion surface, with both feet open at the same width as the hip, hands on both sides of the body, close your eyes and meditate for 5-10 minutes
.
The upright posture is one of the postures that must be practiced in each yoga class
.
It can well help our body recover ability, eliminate fatigue and wake up the brain..
.