Listen to the dream of Red Mansions for free and don’t say much.
Share the dry goods directly to you! Today, Xiaobian shared a set of Yoga shaping sequence for yoga teachers to arrange classes for their own use.
The effect of fat reduction shaping is great.
People who like power yoga must collect it! 01.
The inclined plate enters the inclined plate from the cat cow style.
The core should tighten the shoulders and vertical wrists, tighten the gluteal muscles and inner thighs, and stay for 3-5 breaths.
02.
The four column support enters the four column support from the inclined plate, exhale, retract the core, bend the elbow into the four column inhale, and push back to the inclined plate for 3-5 times.
03.
The side plate type enters the side plate type, push the ground with the left hand, turn the body to the right and keep the hips lifted, The core is tightened, the right hand points to the ceiling, stops for 3-5 breaths, and changes to the other side 04.
The downward dog type exits from the side plate type, returns to the inclined plate type, and then enters the downward dog type to adjust 5 breaths 05.
The downward dog type with one leg enters the downward dog type with one leg, lifts the left leg backward, and pays attention to the straightening of the hips 06.
Soldier 2 enters the downward dog type with one leg, and the left leg bends the knee of soldier 2.
The pelvis remains neutral.
The core is tightened, the chest is opened, the shoulder blades sink, and stops for 3-5 breaths 07 Exit from Warrior II in side angle stretching, enter into side angle stretching, the left elbow falls on the left thigh, extend and stay on the right side for 3-5 breaths, change from pose 05-07 to right practice 08, Warrior III exits from side angle stretching, enter Warrior III, the right leg supports the ground, raise and straighten the left leg backward, straighten the hip, stay for 5 breaths, change to the other side 09, exit from Warrior III in goddess pose, and pay attention to the slight outward tightening of toes and knees, Roll your tailbone back and put your hands together in front of your chest for 5 breaths.
10.
Withdraw from the goddess pose in the phantom chair pose.
When entering the phantom chair pose, pay attention to flexing your hips first and then knees.
Roll your tailbone to keep your spine extended without collapsing.
Stay for 5-8 breaths.
11.
Withdraw from the phantom chair pose in the eagle pose.
Bend your right leg around the outside of your left leg, keep your right elbow down, keep your left elbow up and relax your shoulders.
Tighten your core and stay for 5 breaths.
Exchange up and down.
12.
Lie prone on the mat in the locust pose, Get ready to enter the locust pose, straighten your hands back, put them on both sides of the body, exhale, tighten the core, open your hands and legs off the ground, open your chest and stay for 5-8 breaths.
13.
Exit the boat pose from the locust pose, sit on the cushion, rotate your pelvis forward, let your spine extend, exhale, tighten the core, straighten your legs, put your hands on both sides of the body, stay for 5 breaths.
14.
Lie on the bridge supine, bend your legs, knees perpendicular to your heels, exhale and tighten the core, Straighten the hip upward, tighten the gluteal muscles, press the palms of both hands on the ground, and stay for more than 5-8 breaths.
Collect it and practice 3-4 times a week.
The effect of fat reduction and shaping is great!..