Stamp the blue words on it and pay attention to us! It’s boring to repeat the same asana every day.
Today, I’ll share 8 super easy-to-use variants.
You will find that a small change can not only make the practice more diverse, but also make a great difference in the feeling and effect of practice.
The first variant has two feet about one leg long apart, toes outstretched, exhale, knees bent, buttocks vertically downward, hands folded in front of the chest, thumb gently touch the chest to inhale, stand on tiptoe with the right foot, exhale to restore coordination with breathing, alternating left and right, and keep the stability.
The second variant has two feet separated by about one foot.
The front foot steps on the brick forward, the rear foot outstretched, hands on the hips, inhale, extend the spine, exhale, straight back forward and downward, and the fingertip points to the ground to relax naturally, Keep 5-8 breathing variants kneeling at three or four corners, with palms in reverse, fingertips facing their left legs in the back and right legs in the front, cross place inhale and roll the tailbone, lift up the chest, exhale upward, arch the back, look at the navel, pay attention to the controlled extension of the spine section by section, and perform dynamic exercises for 3-5 times.
Instead of the position of left and right legs, the variants kneel on the mat, with knees slightly wider than the waist, feet close together, toes hooked back, bend down and extend the back, Sit with your hips on your heels, straighten your hands forward, grab the mat, open your forehead on both sides, gently touch the ground, keep 5-8 breathing variants, 5.
The instep of your left leg is close to the wall, the size of your right leg is 90 °, hold your hands on your right leg, stand up and exhale, your hips look back to the wall, stretch the front of your left thigh, keep 5-8 breaths, change the opposite side to practice variant 6, lie on your stomach, straighten your legs, put your left hand on the side of your chest, your right arm is 90 °, exhale with your fingertips forward, and push your left hand to the ground, Twist your body, bend your left leg to the right, keep your toes on the right side right behind your hips, keep your face on the ground, keep 5-8 breaths, change the reverse variant quadrilateral kneeling position, put your hands directly below your shoulders, keep your thighs vertical to the ground, keep your left lower leg on the ground, keep your left foot right behind, press your right leg up and down, roll back and forth, relax your left lower leg, and practice 5-8 breaths dynamically, change the reverse variant eight to sit and stand, bend your left knee, put your left foot on the outside of your right hip, and put your instep on the ground, The knee points to the front, the right leg is bent and lifted up, the right hand surrounds the right leg, and the five fingers of the left hand are inserted into the five toes of the right foot respectively.
The right ankle is circled clockwise and counterclockwise, and repeated for 5-8 times.
The eight variants on the opposite side can be brought into their usual practice to increase the richness of practice.
Yoga teachers can also join the class scheduling sequence to make the class more diverse.
Put it away quickly! After you’ve read it, you can watch it before you go 👍。.