Today, I’d like to share a set of core Yoga sequences that yoga teachers must practice.
To strengthen the core and lose weight and slim waist, you must try.
01.
The tiger pulse quadruped support posture enters the tiger inhale, the right hand and left leg lift and exhale to both ends, tighten the core, bend the left leg forward, bend the elbow back, and touch the elbow and knee with each other as much as possible.
After dynamic practice for 10-12 times, change to the other side 02.
The side panel style enters the side panel from the tiger, support the left knee on the ground, inhale outward from the left leg, lift and exhale from both ends of the right hand and right leg, tighten the core, bend the elbow and right hand Bend your right leg to the middle for 10-12 dynamic exercises, change the other side 03.
Withdraw the elbow support from the side plate type, enter the elbow support to inhale, the left elbow support the ground to the left, put the right hand on the back of the head to exhale, tighten the core body, twist to the right, touch the right elbow to inhale with the left hand as far as possible, and restore each side for 5-8 exercises 04.
Cat cow type landing on both knees, enter cat cow type inhalation, raise your head and extend the spine to exhale, Tuck in your belly, bow your head and back, practice cat cow pose dynamically 10-12 times 05, downward dog pose from cat cow pose to downward dog pose, adjust 5-8 breaths 06, lie on your back, roll your knees, lie on your back on the mat, bend your knees, breathe in, gently hold the back of your head with both hands, twist your body to the left, inhale and restore your breath, twist your body to the right, and practice alternately 12-15 times on both sides of the left elbow to the right knee 07, lie on your back, cross your stomach and continue to lie on the mat, Straighten your legs forward, straighten your instep, exhale slightly 15 degrees away from the ground, twist your body to the right, lift your right leg up, inhale and restore your exhalation, twist your body to the left, touch your right elbow and touch your left knee dynamically and alternately practice 12-15 times 08.
Sit on the cushion in the boat style, enter the boat style exhale, tighten the core, bend your knees and lift your legs off the ground for 5-8 breaths.
Jiaren with good core strength can increase this step, straighten your legs upward and stay for 5-8 breaths 09 Supine bird King supine on the cushion surface, the right leg wrapped around the left leg, the left elbow wrapped around the right elbow to exhale, start the core hands and knees to inhale towards the navel at the same time, restore the dynamic practice for 10-12 times, exchange the other side 10, inclined plate – four pillars – upper dog – lower dog exhale, tighten the core, bend the elbow into the inclined plate, inhale downward into the four pillars support, enter the upper dog exhale, enter the lower dog and stay for 5-8 breaths 11 Mountain pose withdraw from downward dog pose, move your legs forward, return to mountain pose and stay for 5-8 breaths.
12.
Exhale in tree style with wind, bend your body to the right, restore exhalation, bend your body to the left, and restore dynamic practice for 5-8 times.
It’s good for both yoga teachers and yoga practitioners.
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