Many people mistakenly believe that yoga is practiced by soft girls.
In fact, strength and flexibility are indispensable in yoga practice, especially the difficult postures of support and handstand, which require very high strength.
Therefore, if beginners want to practice yoga well, they should not only stretch, but also enhance their strength.
Today, I recommend a set of motion chart sequence to let you have a soft and powerful body.
1.
Stand in the tree mountain style, shift the center of gravity to the left foot, lift the right leg up, stretch the right knee outward, put the palm of the right foot close to the inner side of the left thigh, put the toes down, close the hands in front of the chest, keep 5-8 breaths in front of the eyes, and change the opposite side.
2.
Stand in the magic chair mountain style, put your feet together, inhale, lift your arms up, exhale your arms close to your ears, bend your hips and knees, and lift your hips down and up your chest, Don’t look ahead with your knees over your toes.
Keep 5-8 breaths.
3.
Stand with one leg spine bent forward, exhale with your feet together, bend your back forward downward, inhale with both hands, lift your right leg up, exhale with your heels looking for the ceiling, knife both sides of your feet with both hands, relax your head, keep 5-8 breaths, fall your legs and change to the opposite side.
4.
Lie down in dog prone position, exhale with both hands on both sides of your chest, and hook your toes back, Carry the hip to the upper back, push the thigh back, step on the ground with the heel, look at the toes with your eyes, keep 5-8 breaths, restore 5.
Prepare for one leg downward dog pose, inhale and lift the left leg upward, and the heel upward to find the ceiling.
Don’t turn the hip.
The center of gravity is evenly distributed on both hands, keep 3-5 breaths, change the opposite side to practice 6.
Dolphin downward dog pose, and stretch the elbows against the ground and armpits in turn, The back is extended, the sitting bone is lifted up, the thigh is pushed back, the head is raised, the eyes look directly below, keep 5-8 breaths, restore 7.
Inclined plate prone, put both hands on both sides of the chest, exhale, the toes hook back, push the hands to the inclined plate, put both hands directly below the shoulders, retract the body in a straight line, keep 5-8 breaths from the eyes, restore 8.
Elbow plate dolphin elbow plate support, The hands are clasped with ten fingers, the body is in a straight line, the heels pedal far away, exhale, push the hand to the ground, carry the hip up to the dolphin back, lift the sitting bone high, push the thigh back, inhale and restore, practice dynamically for 5-8 times.
9.
Four column inclined plate, exhale, clip the big arm in the elbow to the trunk, bend the elbow to the lower abdomen, pull the body in a straight line, tighten and lift the thigh, and pedal the heels far away to maintain 5-8 breaths, Restore Disclaimer: the contents and pictures of this article are collected from the Internet, and the copyright belongs to the creator.
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