Today, Xiaobian shared a set of core yoga sequences, first warming up the whole body, then shaping the abdominal region, and persistently practicing.
The effect is great! 01.
Downward Dog Move from Cattle to Downward Dog Move.
Keep your shoulders away from your ears and keep your core slightly closed.
Extend your spine and stay for 3-5 breaths.
02.
Upward Leg Downward Dog Move – Inclined Plate Mountaineering Move from Downward Dog Move to Single-Leg Downward Dog Breath, lift your right leg to exhale backward and upward, tighten your core, bend your knee forward to touch the outside of your right elbow, inhale and restore your breath, bend your knee to touch the inside of your left elbow, inhale and restore, and repeat exercise 03 on the left side The flat support will exit from the single-leg downward dog position, the center of gravity will enter the flat support forward, pay attention to starting the core to cooperate with breathing, stay for 30 seconds 04.
Dolphin – Dolphin variant will exit from the flat support, enter Dolphin position, pay attention to keeping the spine extended, keep the sitting bone backward and upward for 3-5 breaths, enter Dolphin position with the center of gravity forward, stay for 3-5 breaths 05.
Dolphin position will exit from Dolphin position, and the hip will sit backward to the heel to enter the big position, Adjust 8 breaths 06.
Plate support – single leg plate support exits from the big bow position, and enters the plate support again.
Pay attention to start the core, tighten the thigh and lift the exhale, lift the left leg up, and stay for 5 breaths to inhale and restore, exhale, and repeat the exercise 07.
Latch kneeling position, with the right leg vertical, the left leg extended to the side, inhale and lift the right hand up, exhale the body bent to the left, and the left hand fell on the left knee, turn your head and look at the upper right, inhale and return to the right, Exhale, bend the body to the right, and the right hand falls on the outside of the right leg, and straighten the left hand upward to maintain 5-8 breaths.
Change the reverse side exercise 08.
Side plank – single-leg side plank exit from the latch, enter the side plank, and the right hand is supported on the ground.
Turn the body to the right foot, and fold up and down, and the left hand rests on the hip to exhale, and tighten the core.
The right hip can lift up the core strength.
If you are good, you can try to lift the left leg to stay for 3-5 breaths, and change the reverse side exercise 09 The supine leg lift is exited from the side board, and the supine leg lift is entered from the supine leg lift on the cushion.
Exhale and tighten the core legs, lift them up, keep the waist and back close to the ground at 90 degrees, relax the shoulders and cooperate with breathing, cross the legs slowly downward until they are at 30 degrees to the ground, and then restore and cooperate with breathing.
Dynamic exercise 3-5 groups 10.
Upward dog lie prone on the cushion, put both hands on both sides of the chest, push both hands to the ground, and enter the upward dog posture to stretch the abdomen and relax both shoulders downward, Stay for 5-8 breaths 11.
Relax and lie on your back on the mat, naturally extend your toes and put your hands on both sides of your body, close your eyes and relax physically and mentally.
Before you stay for 3-5 minutes, you must replenish enough water first.
Don’t sweat without replenishing water.
It’s easy to get heatstroke!.
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