Stamp the blue words on it and pay attention to us! In particular, inexperienced Yoga people will be injured if they are not careful, and one of the reasons for the greatest probability of injury is not warming up before yoga.
In fact, no matter in any season, pre Yoga warm-up is very important.
Today I recommend a set of overall warm-up yoga pose sequence.
This group of warm-up sequence is composed of some yoga postures that we often practice.
It can be practiced in every part of the body.
It can not only warm up, but also help you lay the foundation for difficult postures.
Kill two birds with one stone.
Let’s have a look! 1.
When the pelvis is rolled, lie on your back on the cushion surface with your feet close to your hips, separate your shoulders, inhale and extend your spine, exhale and roll your pelvis upward.
Pay attention that the pelvis is not lifted off the cushion surface when rolling.
Repeat the exercise for 5-8 groups, and your abdomen will get slightly hot.
Lie on your back, raise your legs on your back, and lift your left leg up with your legs as wide as your shoulders, then lift your right leg up, and then slowly put it down.
Pay attention to tightening your legs, Don’t lift the hips away from the cushion surface.
Repeat the exercise for 5-8 groups.
Both legs and abdominal core can be practiced until 3.
Needle eye supine, bend the knees, put the right ankle on the left thigh, hold the back of the left thigh with both hands, slowly pull the legs to the body for 3-5 breaths, and repeat the exercise for the other side for 3-5 groups.
Warm up the hip abductor muscles.
Simply sit in the neck and simply sit in the center of the cushion surface.
Extend the spine, lower the head first, and then slowly raise the head, Lengthen the front side of the neck, then stretch the right neck to the left, stretch the left neck to the right, and repeat the exercise.
Groups 5-8 pay attention to the controlled exercise.
The neck is not completely relaxed.
Simply sit with arms wrapped.
Simply sit with hands flat on the side, with the left hand up and the right hand down.
Wrap both arms.
Pay attention to the extension of the neck parallel to the ground.
Keep 5-8 breaths.
Practice groups 3-5 on the other side.
Warm up the shoulders.
Sit forward and twist.
Simply sit, Inhale and extend the spine, exhale, twist the body to the right, keep 3-5 breaths to the left, keep 3-5 breaths, inhale and extend again, exhale the body forward and downward, repeat the exercise for 3-5 groups, flexible spine 7, cat cow four corner kneeling posture, inhale on the cushion surface, raise your head and straighten your chest, exhale with chest arch back, note that the spine should be extended section by section, repeat the exercise for 5-8 groups, flexible spine 8, downward dog four corner kneeling posture, lift your hips up and step your feet down, Tighten the legs, straighten the head, and keep 5-8 breaths on the extension line of the spine.
Be careful not to press the weight of the body on the wrist in front of the body.
Practice 3-5 groups.
Kneel on the cushion surface in baby style, open the knees slightly larger than the hips, inhale and extend the spine, exhale the body and keep 3-5 breaths forward and downward.
Pay attention to continue to extend the spine and repeat the practice for 3-5 times.
In goddess pose, open your feet more than the distance between your hips, put your toes outward, put your hands together on your chest and exhale, keep your body down, and keep your big and small legs at 90 degrees for 3-5 breaths, and then repeat the exercise for 3-5 groups.
Be careful not to collapse your waist and raise your hips.
After you have seen it, click to see it before you go 👍。.