Yoga practice is a taboo, especially those who are new to yoga. Most of them come with dreams and are eager to do difficult movements such as one-line horses and handstands, so they tend to be boring basic exercises. Dismissive, or not having enough patience to practice, this approach is extremely wrong!
What people need to know: Freezing three feet is not a day’s cold, and the same, success is not in the day or night. If you build a huge building on the ground, you can only achieve higher by laying a solid foundation. Achievement , otherwise you can do exercises such as one-line horses and handstands. Your physical strength and physical flexibility are still far from being achieved. The final result can only be failure, and there may even be a risk of physical injury.
Practicing yoga requires a down-to-earth, Take every pose in yoga seriously. After you lay the foundation for yoga, you can play freely _span2 12 Although the basic yoga movements are not difficult, they are very good for improving strength and extending ligaments. Hurry up and practice.
Action 1: cat balance (right)
we are going from kneeling to the core of the span, the arms and the four-legged vertical kneeling cat _span2. , Lift your right leg off the ground when you inhale,Straighten your right knee, extend it backwards and upwards, open your left arm steadily to the left, and keep your calf, back and hips in balance;
If you feel it is possible, stretch your left hand forward to cat balance, With the raised right leg, the inner side of the thigh is up, so that the thigh side turns to the floor instead of eversion, and the left supporting leg and buttocks are pulled back to tighten the gluteal muscles, exhale, now put down the left hand and right knee, evenly Breath adjustment.
Action 2: Supine twisting (right)
Lie on the cushion, push the ground, bend the knees back, move the hips forward, and then move a small step forward. Lie on the ground, with your feet close to your hips, and your soles on the ground, open your hands and raise them horizontally. First, raise your hips and move a small step to the left. Lift your knees toward your chest. When you exhale, your knees will fall to the ground on the right side of your body. Caress your knee with your right hand and turn your neck to the left;
can close your eyes and straighten your spine easily. The whole legs are firmly attached to the ground, while the left back and shoulders sink with breathing On the floor, do not press down on the cervical spine forcibly. Inhale for the last time and use the strength of your abdomen to retract your legs. When you exhale, your feet will fall under your buttocks and return to the starting position, and your buttocks will be straight to the midline.
Action 3: Half-beam twist (right)
Sit up slowly, often let the blood flow back from the head and the skin, don’t give the skin too fast The brain supplies oxygen, so a short handstand is beneficial, it can make our head full of vitality;
is now sitting on a yoga mat,Straighten your legs forward, bend your right knee, and place your right foot flat against the inner side of your left thigh. Keep your heels close to the perineum. Straighten your back. Tighten your left leg. Exhale and turn your body to the right, with your left hand supporting your right knee. Place the right hand support on the back of the hip, first make a slight twist, lift up each time you inhale, and deepen back each time you exhale.
The 3 movements described above are all the basics of the foundation. Cat balance is a classic asana for exercising core strength and body balance, while the twisting of the supine position and the twisting of the half beam angle, At the same time, stretching, stretching and hip training are conducive to training the coordination of upper and lower limbs, persistence and hard work, I believe you will achieve the success you want.
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