Many young friends are struggling, and usually go to a yoga studio to practice, but how do they practice yoga alone? What should we practice? Or you like to practice Astonga Yoga, but it takes more than one and a half hours to practice.
There is no time for that day.
What should you practice? Practice at home should follow a principle: simple, effective and balanced.
Today, we recommend a set of exercises, 10 postures, arranged into a sequence, and each posture maintains 8-10 breaths.
If you only have 10-20 minutes, I strongly recommend you practice! 1.
Down dog style Down dog style can extend the back, stretch the back of the thigh and calf, and exercise the strength of the arm and back.
This is a miniature inverted posture: your heart is lower than the abdominal cavity, and your head is lower than the heart, which can help you find the focus exercise again: as a hot body posture.
2.
Many people in the crescent posture tense their hip flexors and front thigh because of sitting for a long time, and the crescent posture can stretch these parts to practice: arranging it in front of the sequence can alleviate chronic pain problems, such as low back pain.
3.
Warrior II Warrior II is the foundation of many postures, For example, the side angle pose and the soldier’s three movements exercise the strength of the quadriceps and arm of the thigh.
When you force your legs and open your hips, the flexibility of the hip joint will increase.
It is the side angle pose, the half-moon pose, and the triangular warm-up pose to build body awareness and warm up the body.
4.
The triangular triangle can stretch the back and the inside of the thigh, which is a slight side bending and twisting that anyone can do, But in fact, there are many details of practice: after completing the Warrior II pose, you can directly change to the triangle position without moving your feet.
5.
The Warrior II pose exercises the legs in a warrior manner, opens the hips, extends the hip flexor and adductor muscles, and establishes a stable standing posture.
It requires a higher concentration of the body to practice: the front crescent pose, the Warrior II pose and the triangle pose prepare for the Warrior II pose.
For many people, the Warrior I pose is more difficult than the front pose, Also prepare for handstands and wheeled shoulders.
6.
Handstand or L-type handstand (against the wall) No matter whether you like handstand or not, when doing handstand, you will naturally focus on more efforts and more skill exercises: the front is the lower body posture, and this posture exercises the upper body, which is a good combination of 7.
locust style to strengthen the back strength is very important in yoga asana practice, which usually exercises the leg and hip muscles, But the paraspinal muscles, levator scapulae muscles and back shoulder muscles are often ignored, especially for the sedentary office workers.
So practicing locust style can strengthen this part of muscle practice: practice locust style after the body is hot, and it is the back bending geothermal body style Hip exercises are more powerful: after warm-up, especially the simple backward bending, practice the wheel pose, which makes the body stronger and nourishes the soul.
9.
The cow face pose can effectively open the two largest joints of the body: shoulder and hip exercises: after the wheel pose, you can extend the back side of the body and the outside of the hip again, Then do the inverted arrow pose, which can also play a role in healing and cooling down the body and mind.
Practising this pose at the end can repair energy, calm the nervous system, and keep it for 3-5 minutes.
In fact, yoga practice is not as complex as you think.
From the simple 10 minutes every day, you will find your own way to yoga.
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