Stamp the blue words on it and pay attention to us! For those who are just beginning to practice yoga, they are often unstable when practicing yoga.
In fact, yoga requires not only flexibility, but also core strength and balance ability.
Without core strength and balance, it is difficult to maintain even after entering an individual pose through good flexibility.
If you can’t hold on to a few breaths, you will fall down.
Therefore, yoga beginners should not neglect the practice of core strength and balance ability while strengthening the exercise of body flexibility.
Today, I would like to recommend the following exercises to you, which can strengthen the core and balance at the same time.
Friends with poor core and balance skills should practice often! Phantom chair type 1 Stand in mountain pose with feet together for 2 Or feet shoulder width apart 3 Inhale to extend the spine and raise your hands above your head 4 Exhale, bend your hips and knees slowly downward 5 Feel like sitting in a chair 6 Hold 5-8 breaths and change to Eagle pose on the other side 1 Stand in mountain pose with arms intertwined 2 Lift your right leg up and bend your knees slightly 3 Wrap the right leg around the left leg and tighten the abdomen 4 Slowly bend your knees down 5 Keep 5-8 breaths, and change to the other side of the warrior 1 pose 1 Stand in mountain pose with feet slightly longer than one leg Turn the right foot outward 90 degrees, and the left foot outward 60 degrees 3 Turn the hips to the right and inhale to extend the spine 4 Raise both hands above the head, and clamp the ear with the big arm 5 Exhale, bend the left knee downward, keep 5-8 breaths, and change the other side of the inclined plate 1 Lie prone on the cushion surface with both hands on both sides of the chest Inhale to extend the spine and push the toes back to the floor 3 Exhale to tighten the core and push the floor with both hands 4 Enter the inclined plank with the trunk and legs in a straight line 5 Keep 5-8 breathing side plates 1 Starting from the inclined plate, open the body to the right 2 Keep the right arm support pad surface 3 Upper arm extended, core tightened 4 The trunk and legs are in a straight line 5 Keep 5-8 breaths and change the other side to downward dog pose 1 Lie prone on the cushion surface with both hands on both sides of the chest Inhale to extend the spine and push the toes back to the ground 3 Exhale hips up, straighten legs and arms 4 The whole body is in an inverted “V” shape, keeping 5-8 breaths.
One leg downward dog pose 1 On the basis of downward dog pose, 2 Lift the right leg backward and upward, and stare the heel out 3 Stretch the spine and tighten the core 4 Keep 5-8 breaths and cross balance on the other side in 1 Kneel and stand on the mat, with both feet and knees open for 2 Hip width, hands directly below the shoulders 3 Knees directly below hips 4 Lift the left leg backward and upward, and extend the right arm forward for 5 Keep your balance and tighten your core 6 Stare back with your upper foot and extend your torso 7 Keep 5-8 breaths, and look at it on the other side before you leave 👍。.