Practicing yoga is not just about stretching, but also about strengthening your strength! Today, I would like to share with you a 30 minute yoga sequence to enhance overall strength.
After practicing, it’s so enjoyable that you can practice it at home.
It’s really sour and refreshing! 1.
Small series warm-up dog style preparation, move the center of gravity forward to the inclined plate, exhale, bend the knee, bend the elbow and clamp it towards the trunk and abdomen, slowly land to the Cobra style inhale, lift the chest up, exhale back with both shoulders, lift the legs off the ground, extend the arms back straight, inhale and drop the hands downwards, from the locust style to the Cobra style exhale and push the hands to the ground, restore the downward dog style with breathing, and dynamically practice groups 5-8.
2.
Single leg downward dog style from the downward dog style, Inhale and lift your right leg up with your heel towards the ceiling, lift your abdomen inward on the inside of your thighs, push your lower thighs backward and extend your back.
Press your hands down with your tiger mouth and keep your eyes on your navel, holding 8-10 breaths.
3.
Slide your knee against your elbow to exhale, bend your right knee, move your center of gravity forward and arch your back up.
Inhale your right knee towards your right armpit and flatten your back.
Slide your right knee towards your wrist, making sure your right leg does not fall to the ground.
Tighten your left thigh and lift your hands up with your tiger mouth and press them down, Shoulder relaxation combined with breathing dynamic exercises in 5-8 groups, changing sides.
4.
Warrior in a downward dog position, step forward with the right foot and inhale between the hands.
The arm drives the body to stand straight up and exhale, sinking the hips downward.
The rear heel pushes the shoulders back to relax and maintain 5-8 breaths.
5.
Variant 1 exhales and leans forward, reaching the extension line of the left leg, dropping both hands onto both sides of the body, and lifting the inner side of the rear thigh in the same plane, Pull your right hip back and away from your thighs, maintaining 5-8 breaths.
6.
Warrior’s variant inhale and push your left foot onto the ground, shifting your center of gravity forward to your right foot, exhaling and lifting your left leg straight up.
Exhale at the same height as your hip and slightly bend your knees.
Touch your left knee forward to inhale and straighten your legs, and move your left leg back to maintain stable breathing coordination.
Practice 5-8 groups of dynamic exercises.
7.
Return to Warrior’s position in the side corner pose, inhale and exhale with your arm up, turn your foot and turn to the left, Turn the left foot slightly inward and bend the body to the right, place the right elbow on the right thigh, lift the left arm up, and keep the shoulders down and away from the ears.
8.
The side angle variant maintains body stability.
Inhale, lift the right hand up and extend both sides of the waist upwards, with the shoulders away from the ears and chest facing forward.
Abdomen retracts, activate the core and turn the head upwards, maintain 5-8 breaths to restore the downward dog position.
Repeat actions 4-89 on the opposite side, the diagonal plate elbow plate diagonal plate, and exhale with both hands directly below the shoulders, Place your elbows on the ground, inhale with your fingertips facing forward, and push your hands towards the ground, returning to the core of the inclined board to activate.
10.
Half boat sitting, lift your legs up, exhale with your arms straight forward, and lie on your back with your shoulder blades off the ground, your legs straight forward, your thighs lifted off the ground, and your abdomen retracted.
Maintain 5-8 breaths.
11.
Rest technique: Lie on your back with your hands on both sides of the body, palms facing up, and feet as wide as your hips, The toes should naturally lean outward and the shoulders should sink downwards towards the ground.
The body should fully relax and gently close your eyes.
Hold for 3-5 minutes to participate in the free yoga public welfare class.
Please add ▼ (long press the identification QR code to add) to the yoga video class ▼ Yoga Master Workshop ▼ Click on the bottom left corner to select yoga supplies.
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