Hip flexibility, the importance of yoga is more self-evident! Today share 16 yoga postures, can fully strengthen the core, but also can be very flexible hip, if you are weak in these two positions, this set of sequence must be collected! 01
.
Exhale with one leg four column support, move the center of gravity forward, bend the elbows of both hands into the four column support, push the big and small arms back vertically, stop 5-8 breaths
.
Inhale goddess, open left foot and left knee to exhale, tighten core, enter goddess, right hand is on top, hands are bird king, elbows are raised 5-8 breaths
.
The soldier inhales one by one
.
The side plate variant slant plate enters
.
The two hands extend upward to enter the soldier’s posture
.
Warrior 2: enter from the first soldier, align right heel with left arch of foot, straighten hips, raise hands horizontally, extend fingertips to both ends, turn to look at right hand, stay for 5-8 breaths 12
.
10
.
Dog down from cat and cow to dog down, neck and shoulders relaxed, armpit extended, abdomen adducted, sitting bone pushed to the highest point, thigh tightened and lifted, front push back to stay for 5-8 breaths 02-04, dog down on one leg mountaineering inhalation, right leg raised backward to enter dog down on one leg exhalation, tighten the core, bend right knee forward to find the tip of nose or chest, turn right knee to the left again to inhale, return Repeat the original one leg dog pose 02-04 for 5-8 times 05
.
14
.
The left leg forcefully pushes straight to stay for 5-8 breaths
.
Return to one leg dog pose and adjust 3-5 breaths 07
.
Inhale in anti dog pose
.
Turn to the top right and stay for 5-8 breaths 06
.
The right leg bends to the knees and the back extends
.
Bend the knee of the right leg back into Anti dog pose The right leg moves towards the middle of both hands to enter the high bow step
.
Inhale with upper dog, press the instep to the ground, enter with upper dog arm straight and lower back extended Stop for 5-8 breaths 16, exhale in downward dog style, return to downward dog style, adjust 3-5 breaths tips: the above sequence starts from pose 01, practice on the left side once again! Learn more about family fitness equipment in Kangfa sports app free hotline: 400-0791-330 Tel: 0791-86891339 Fax: 0791-86891258 mobile phone: 13807096982 website: www.kfty.cn Address: Olympic building, 28 Fuzhou Road, Nanchang city.
.
15
.
The left foot steps on the ground to straighten the upper body
.
Inhale with one leg slant plate, enter slant plate exhalation, push the left leg straight, raise the right leg to tighten the core, stay 5-8 breaths
.
13
.
09
.
The core and hip are very important parts in yoga practice! The core is powerful and can pass more stability to the trunk
.
The soldier inhales one by one, and his hands move behind his back Buckle to exhale, bend back, open chest and stay for 5-8 breaths 12
.
Turn to the left left hand and left leg to support the ground, push up the hip, press the bottom of the right foot close to the inner side of the left thigh, and extend the left arm over the top of the head
.