Today, I would like to share with you a set of core yoga sequences that yoga teachers must practice to strengthen the core and reduce weight and waist.
01.
The tiger pulse quadruped support posture enters the tiger style and inhales.
The right hand and left leg lift and exhale toward both ends.
Tighten the core left leg and bend the knee forward.
The right hand bends the elbow backward and the knee touches each other as much as possible.
After 10-12 times of dynamic practice, change the other side.
02.
The side plank posture enters the side plank left knee to support the ground from the tiger style.
The left calf inhales outward.
The right hand and right leg lift and exhale.
Tighten the core right hand bends the elbow The right leg bends to the middle for 10-12 dynamic exercises.
Change the other side.
03.
The elbow support exits from the side plank style and enters the elbow plank style to inhale.
The left elbow supports the body to the left.
The right hand puts the back of the head to exhale.
Tighten the core body and twist the right elbow to the right.
Touch the left hand as much as possible to inhale.
Restore 5-8 exercises on each side.
04.
The cat cow style knee falls to the ground, enters the cat cow style to inhale, and raises the head and stretches the spine to exhale, Abdomen retraction, head bow and back bow dynamic practice cat cow pose 10-12 times 05, downward dog pose from cat cow pose to downward dog pose, adjust 5-8 breaths 06, lie on the mat with knees raised and belly rolled, bend knees and lift up to breathe in, gently hold the back of the head with both hands to breathe out, twist the body to the left right elbow to touch the left knee to breathe in, restore the breath, twist the body to the right left elbow to touch the right knee, alternately practice 12-15 times 07, lie on the back, cross the belly and continue to lie on the mat, Straighten your legs forward, stretch your instep, exhale slightly 15 degrees off the ground, twist your body to the right, lift your right leg up, inhale, restore your exhale, twist your body to the left, touch your right elbow and touch your left knee dynamically and alternately for 12-15 times 08.
Sit on the cushion in boat style, and exhale in boat style, tighten your core, bend your knees and lift your legs off the ground, stay 5-8 breaths.
Jiaren with good core strength can increase this step, stretch your legs up, stay 5-8 breaths 09 Supine Bird King pose: Lie on the cushion, wrap the right leg around the left calf, wrap the left elbow around the right elbow, exhale, start the core to draw close to the navel with both hands and knees at the same time, restore the dynamic exercise for 10-12 times, exchange the other side 10, inclined plate four column up dog down dog exhale, tighten the core, enter inclined plate bent elbow down into four column support, inhale, enter up dog exhale, enter down dog pose and stay for 5-8 breaths 11 The Mountain Pose exits from the downward dog pose and moves forward with both legs.
Back to the Mountain Pose, stay for 5-8 breaths.
12.
The wind blows the tree to exhale.
The body bends to the right to breathe in, and the body bends to breathe in, and the body bends to the left to breathe in.
Whether the yoga teacher or the yoga practitioner performs the dynamic exercise 5-8 times is good.
If you like yoga, you can go to learn more about yoga at ordinary times.
It will be very helpful for you!..