New Yoga Life

12 yoga moves to strengthen the core to prepare for high-level asanas!

Stamp the blue words on it and pay attention to us! Want to unlock the difficult pose? Want to strengthen your core and flexibility? Want to improve your yoga practice quickly? Today, I recommend a set of Yoga sequence to strengthen the core and improve your physical quality, so that you can easily unlock difficult asanas! Action 1 lie on your stomach, stretch your hands straight forward, inhale and lift your chest, exhale with your hands and legs gently off the cushion, lift your right leg and left hand upward, inhale and restore, exhale for your left leg and right hand to cooperate with breathing, and dynamically practice 20 groups of action 2 lie on your stomach, put your hands on both sides of your body, inhale and raise your head, exhale and bend your knees, heel to find your hips, grasp your ankles with your hands backward, exhale and lift your legs up, thighs off the ground, and your legs drive the chest backward and open the front of your body, Maintain 5-8 breathing movements, 3 inclined plank, exhale with both hands directly under the shoulders, twist the body to the right, turn the heel to the side, bend the left knee, find the thigh to the abdomen, lift the right hand up, lift the side waist up, turn the head to look at the fingertips of the right hand, stabilize the body, maintain 5-8 breaths, change the opposite side action, 4 walking stick sitting, straighten the legs, bend the right knee, press the soles of the feet against the inner side of the right thigh, inhale and extend the spine, exhale and bend forward, and grasp the soles of the left feet with both hands, Stretch the back and keep 5-8 breaths.

Change the reverse side to practice action 5.

Full lotus or simple sitting, put your hands on your hips, inhale on both sides, extend the spine, lift your chest upward and exhale the core, gently lift your hips off the ground, lift your legs and feet off the ground, straighten your arms, relax your shoulders, keep 5-8 breaths, restore, change the reverse side leg action 6.

Simple sitting, inhale, extend your spine, exhale, bend your back forward, straighten your hands and keep your hips on the ground, Relax your back, stretch your back and hips, relax your neck naturally, keep 5-8 breaths, change the action of opposite side legs, 7 kneel and stand with your legs the same width as your hips, the instep of your legs on the ground, inhale vertically opposite your thighs, hold your hands flat in front, stand straight on your back and exhale, lean down behind your body, activate your thighs to inhale and return to normal, cooperate with breathing, and dynamically practice for 20 times.

For Jia people with knee discomfort, you can pad a blanket below, 8 kneel and stand with your legs the same width as your hips, and hold your hips with your hands, Inhale, extend the spine upward, exhale, bend back, hold your ankles and thighs forward in turn, lift your chest upward, relax your neck, and keep 5-8 breaths.

If you can’t do it, you can choose the hand support brick action 9 four corner kneeling position.

Your hands are directly below your shoulders, your knees are the same width as your hips, your thighs are perpendicular to the ground, inhale, straighten your left hand forward, lift your right leg to the upper abdomen, keep it stable, and keep 5-8 breaths in front of your eyes, To the next action, action 10, from action 9, exhale and bend the right knee, the heel looks for the hip, untie the left hand backward, the palm faces outward, grasp the right foot palm, lift the right thigh upward, the lower leg drives the chest backward, lift the chest upward, expand the clavicle, stabilize the body and maintain 5-8 breaths, change the opposite side to practice action 9-10, action 11 inclined plate, inhale with both hands under the shoulders, lift the left leg upward, exhale and bend the knee forward, the left knee looks for the tip of the nose, the thigh retracts to the abdomen, and the chest rises upward, Inhale backward and restore to cooperate with breathing.

Practice 10 groups dynamically.

Change the reverse side action 12.

Bend the right knee forward, the lower leg is parallel to the cushion, the back of the leg, knee and instep are close to the ground, the body stands straight, exhale, bend forward and downward, the elbow is close to the ground, the back is relaxed, and the forehead is placed on the back of the hand for 1-2 minutes.

After reading the reverse side exercise, click and go 👍。.

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