New Yoga Life

Once a day to prevent aging! Yoga is the most advanced free maintenance

The pelvis is an important part of the female body ☟☟☟☟ someone said that the body is like a boat on the water, the body is a boat, and the external stimulus is water.

Only when the two become stable, can they maintain balance and make the most sensitive response to those unpredictable shaking, turning and moving.

In other words, stability is very important in any case.

In the practice of yoga asana, yoga teachers’ movements are slow and elegant, both smooth and orderly, and soft and rigid.

There seems to be a quiet force in the gentle and slow movements, which slowly radiates from the center of the body to the tips of fingers and toes, and then slowly spreads around the body.

In fact, this is the essence of core stability.

If you want to practice yoga well, the stability of the core is very important.

Today, Xiaobian brings you a series of postures.

If you keep practicing, you can find a sense of balance in your body! 1 | mountain style ◆ stand in mountain style, about one and a half arms away from the wall, with feet as wide as hips.

◆ inhale, stretch your arms upward, separate your fingers, keep your torso upright, keep your arms straight, and feel like a pair of wings on your back.

◆ stretch your fingertips upward, feel the energy flow from your feet up to your fingertips, and maintain 3-5 breaths.

2 | downward dog variant ◆ stand in mountain style, about one and a half arms away from the wall, with feet as wide as hips.

◆ bend your body forward from your hips, hold the wall with both hands until it is close to 90 degrees with the palm on the wall slightly higher than the height of your shoulder.

Slowly move your hips backward to extend your spine.

◆ maintain 3-5 breaths.

3 | warrior three style variant ◆ enter from the lower dog style variant of the supporting wall, slowly raise the right leg, and stretch it straight back without turning over the hip.

◆ the body is constantly balanced and stable, the arm support is more powerful than the downward dog variant, and the straight right leg is in line with the trunk and arm.

◆ after 3-5 breaths in this position, continue with the other leg.

4 | half moon variant ◆ the downward dog variant enters, raises the right leg, twists the body sideways, and props the left hand down.

◆ push the raised right leg straight back, with the tip of your toes facing forward, place your body weight between your left leg and your left hand, and gently hold the wall with your right hand to maintain your balance.

◆ hold 3-5 breaths in this position and repeat the other side.

5 | standing, bending forward and stretching ◆ standing in mountain style, with feet the same width as hips, and arms holding elbows above the head.

◆ bend your body forward from the hip position, and bend it by an appropriate range according to your own physical conditions.

◆ maintain 3-5 breaths.

6 | triangle stretching ◆ keep your feet at an appropriate distance, spread your arms horizontally to the left and right, and close your fingers together, at the same height as your shoulders.

Lift the right heel off the ground, adduct 45 degrees and fall, facing the arch of the left foot, keeping both legs straight and strong, so as to stabilize the body.

◆ the right arm drives the right waist to lengthen to the lower right, and try to keep the extension of the side waist and arms.

After stabilizing the shoulders and side waist, put your right hand on your feet first, and focus on your right hand, which can be assisted by yoga bricks.

◆ hold 3-5 breaths in this position.

7 | side angle stretching ◆ enter from the triangle stretching, maintain the support of your left hand on the Yoga brick or the ground, and bend your left knee.

◆ straighten your right arm and put it down to the ceiling, keep your right leg straight, and keep an angle of 90 degrees between your left thigh and left calf.

◆ hold 3-5 breaths in this position.

Start from the triangle stretch and weight the other side 8 | double angle ◆ keep your legs apart at an appropriate distance and keep your body standing steadily.

◆ bend the upper body forward, grasp the outside of the ankles on the same side with both hands, and stick the head down to the ground.

If the physical conditions do not allow this temporarily, you can use yoga bricks to help you feel the extension of legs and spine.

◆ after 3-5 breaths, stand and relax.

9 | soldier II ◆ starting from standing, separate your feet by one step or so, turn your right foot 90 degrees to the right, and turn your left foot 30 degrees to the same side.

Raise your arms horizontally, parallel to the ground, with your palms down.

◆ straighten the right leg, straighten the knee, and bend the left knee until the left thigh is parallel to the ground, and the left calf is vertical to the ground.

The left knee cannot exceed the toe, and the right leg is fully extended backward and the knee is tightened.

◆ after 3-5 breaths in this position, change the other side of the body.

10 | boat ◆ sit on the yoga mat, with your legs straight and close together, toes taut forward, and your arms on both sides of your body.

◆ slowly lift your legs and upper body, with your arms stretched out on both sides of the body, palms opposite each other at the knees, and your body is V-shaped.

◆ hold 3-5 breaths in this position.

11 | supine single leg lift ◆ then do it in the individual pose, lying on the yoga mat, slowly lift your left leg, and the sole of your foot is facing the ceiling.

◆ if your body is flexible enough, you can not use the stretching belt, otherwise you can use the stretching belt to tighten your raised left leg.

◆ after 3-5 breaths, change your right leg.

12 | supine one leg twist ◆ continue to do it from the upper individual pose, and keep the body lying flat.

◆ twist your raised left leg straight to the right, and let your right hand tighten with the stretching belt to feel the stretching of hip muscles.

◆ after 3-5 breaths in this position, change your right leg.

13 | toe pose ◆ starting from the sitting position, bend your knees to both sides of the body, so that your heels are close to the perineum, the soles of your feet are relatively close, the thighs are separated to both sides, and the knees are lowered.

◆ straighten your spine up, look forward, then press your elbow against the cushion at your calf, bend your body forward, and slowly stick your forehead on the cushion in front of you.

You can place a yoga brick as an aid.

◆ hold 3-5 breaths in this position.

14 | lying corpse ◆ when you finish the above 13 individual poses, you need a relaxation action to end, that is lying corpse pose..

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