If you often go to yoga classes, you will find that many movements are practiced repeatedly.
But you know, there are many kinds of yoga.
Although you may not recognize all genres, you can still practice it.
Here are some new postures given by a professional yoga instructor.
We can practice them.
1.
Single leg downward dog pose A first do the downward dog pose, lift one leg, put it behind the body and move it to one side.
Keep your arms straight and in line with your body.
B put the raised leg down and lift it again, repeat the action 3-6 times, take a baby rest, and then change sides.
2.
Sitting posture twist a put a yoga brick under the hips, keep the shoulders and collarbones open and lift the sternum.
Also, keep your chin aligned with your chest and stretch your spine as you inhale.
B turn to the right with your right hand on the left side of your hip and your left hand on your right leg.
When breathing, gently rotate your body, keep breathing for several times, and then change sides.
3.
Half cow face stretch A place a yoga brick under your hips, with one leg straight, the other foot crossed over it, and the heel in contact with the ground.
Straighten your arms forward and land on the ground without bending your spine.
This action is to stretch the spine instead of folding the whole body.
Keep the action after a few breaths and change sides.
4.
Stretch your feet in the lying position A lie down, then bend one leg on the mat and lift the other leg.
Holding yoga bricks in both hands and raising your arms to keep your head and shoulders off the ground is helpful to practice your abdominal muscles.
B put your head back on the ground, lower your arms, repeat 3-10 times and then change sides.
5.
After lying on side a in Ananda style, lift one leg, grasp the big toe with one hand, hold the head with the other hand and stretch towards the head.
Keep your neck straight, repeat a few breaths and change sides.
6.
Partridge a sideways, then support the body with arms and one leg, keep the hips lifted, look down, and focus the strength of the soles of the feet on the toes.
B bend the other leg, hold the big toe with your hand, stretch towards your back, keep breathing for a few minutes, and then change sides.
7.
Tilt lizard a, fold the body forward, align the front knee with the ankle, then lower the rear knee close to the yoga mat, and extend the toes to the edge of the yoga mat.
B extend your front legs to the outside of your body, keep bending your knees, one hand forward, stretch your waist, keep breathing for a few minutes, and then change sides.
8.
Support leg a to lie down, keep your back close to the yoga mat, open your hands and put them behind your head, lift your legs 45 degrees and keep your body straight.
Repeat this action 3-10 times.
9.
The single leg inclined plate A shall be inclined plate first, with the handle relative to the elbow fossa, the wrist and shoulder forward, and the leg back one step (about 10-15 cm) to keep the hip elevated.
B lift one leg up and bend the knee 90 degrees.
Lift your body from the heels of your lower legs and the back of your thighs, extend it to the top of your head, and change sides after a few minutes.
10.
Abdominal twist a lie down and put a blanket under your hips.
Open your arms so that your body is in a “t” shape, palm up, and raise your lower legs parallel to the ground.
B keep your legs up, move your knees to your right elbow and hover over the ground.
Keep your shoulder blades on the ground, press your arms down hard, return to the right, and repeat for 3-6 times before changing sides.
11.
X twist type A after lying on his back, open his arms in a “V” shape with the palm facing up.
The right leg is tight, cross it to the left and put it on the ground perpendicular to the left leg.
Stretch the right leg and turn the head to the right.
Keep your chin perpendicular to the ground and aligned with your sternum.
After a few breaths, change sides-.
