As the saying goes, one minute on stage, ten years of hard work off stage. Although you don’t need to go on stage, every little improvement you see from others is the result of logistical practice behind the scenes. Especially for basic poses, you need to practice it repeatedly.

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As the saying goes, one minute on stage, ten years of hard work off stage. Although you don’t need to go on stage, every little improvement you see from others is the result of logistical practice behind the scenes. Especially for basic poses, you need to practice it repeatedly. I will introduce to you a set of basic standing posture exercises, which is also a standing posture sequence I practiced this morning.

As the saying goes, one minute on stage, ten years of hard work off stage. Although you don’t need to go on stage, every little improvement you see from others is the result of logistical practice behind the scenes. Especially for basic poses, you need to practice it repeatedly. - DayDayNews

Not to mention nonsense, let’s take a look at the action below.

1, mountain-style

As the saying goes, one minute on stage, ten years of hard work off stage. Although you don’t need to go on stage, every little improvement you see from others is the result of logistical practice behind the scenes. Especially for basic poses, you need to practice it repeatedly. - DayDayNews

  • standing at the front end of the mat, feet are together, toes are stretched flat,
  • legs are tightened and lifted, rolled tailbone , lift pubic bone , straighten the pelvis, extend the spine, and open the chest cavity.
  • inhale, raise your hands upwards over the top of your head, hold your fingers together, flip your palms upwards, exhale, push your palms upwards, sink your shoulders, keep 3 to 5 sets of breathing, restore

ten fingers together on the top of your head, and rotate your big arms internally. Pay attention to keeping your spine upright while pushing your palm upward. Don’t push your belly forward, your ribs, and your chest. The entire spine remains in a mountain state, with the shoulders sinking.

2, fantasy chair

As the saying goes, one minute on stage, ten years of hard work off stage. Although you don’t need to go on stage, every little improvement you see from others is the result of logistical practice behind the scenes. Especially for basic poses, you need to practice it repeatedly. - DayDayNews

  • On the basis of the mountain style, inhale and raise your hands upwards over the top of your head, and your palms face each other; exhale, curl the tailbone, squat backwards and down to the ground parallel to the thighs, and lift the abdomen and chest cavity.
  • in the fantasy chair style to maintain 5 to 8 groups of breathing.

Sit down on your hips and lift your chest up. The center of gravity is facing backward, the shin of the calf is facing upward, and the toes extend forward and flat on the mat

3, Zhan San

As the saying goes, one minute on stage, ten years of hard work off stage. Although you don’t need to go on stage, every little improvement you see from others is the result of logistical practice behind the scenes. Especially for basic poses, you need to practice it repeatedly. - DayDayNews

  • On the basis of the magic chair, inhale, bend your arms forward with your body, and at the same time lift your right foot upward, exhale, straighten your left leg, arm, torso, and right leg into a straight line, keep breathing in 3 to 5 groups in Zhan San.

If you have any difficulties, you can hold your hips with both hands and then enter Zhan San when you are in the magic chair. Be careful not to turn the hips, the right abdominal groove and toes face the ground. Do not overstretch your left leg when straightening, and do not buckle your knees in the same direction as your toes when bending.

4, Zhanyi

  • On the basis of Zhan3, inhale, drive your arms to get up, and take a big step back to the ground, and the soles of your feet are about forty-five degrees outward; exhale and bend your left knee, and enter Zhanyi parallel to the ground, keep 5 to 8 groups of breathing.

Step on the left foot, straighten the left leg; pull the left hip backward, push the right hip forward, adjust the pelvis to straighten; curl the tail bone to lift the pubic bone, tighten the abdomen, and lift the chest cavity upward.

5. Strengthen the side stretch

  • On the basis of fighting, inhale, straighten the left leg, and extend the spine; exhale, the arms drive the body forward, and place your hands on both sides of the left foot; when inhale, the spine extends, when exhale, the abdomen leans against the thighs, and the forehead on the calves shins, keeping 3 to 5 groups of breathing.

If possible, extend your hands forward, or hold your left leg backward. Always pull the front hip back and push the back hip forward to keep the pelvis straight.

6, triangular torsion

  • On the basis of strengthening the side, the left hand falls on the outside of the right foot, the spine extends when inhaling, and when exhaling, raise the right arm upwards over the top of the head, look at the direction of the right hand, keep 3 to 5 groups of breathing,

Turn the entire abdomen and chest cavity to the right, tighten the abdomen, tighten the back, and twist the spine. Tighten your legs . Full of strength and fully stretched.

7, lower dog style

  • On the basis of triangular twisting, return to both sides of the left foot, remove the left foot and take a big step back, and enter the lower dog. Keep breathing for 3 to 5 groups.

Feel the difference between the legs, adjust your breathing, and prepare for reverse side exercises.

It is said that reading a book a hundred times will make you understand the meaning. Yoga is the same as practicing every day, and you will naturally have what you want!

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