Not everyone is born to practice yoga. In the field of yoga, many advanced practitioners have overcome many difficulties, constantly groped and tried on the road of yoga, found a set of their own yoga practice methods, and on this basis, kept practicing, persisted in their beliefs, and finally became powerful! However, the first step in practicing yoga is to hit your body, commonly known as hip-opening and shoulder-opening exercises! After practicing this step, our bodies will become less stiff and soft, and then the following yoga poses will become less difficult and much easier. It's only a matter of time before we become advanced practitioners!
1. One-legged spinal flexion and extension variant
This pose is different from the general spine flexion and extension, and requires the practitioner to use the wall for auxiliary exercises, which can not only ensure the balance of the body, but also make the posture of the practitioner more angular. Long-term practice of this pose can help practitioners to relieve symptoms such as spinal pain, so that back muscles can be better practiced and shoulder muscles can be better relaxed!
A. Stand in front of the wall, slightly 20cm away from the wall, tighten the abdomen, breathe evenly, and extend your hands to both sides in parallel;
B. Adjust the posture, with the upper body slowly extending downward, the back close to the wall, and the arms supporting the wall to keep the body balanced;
C. The head is tilted to one side, the right leg is slowly lifted and stretched upwards, the knees are kept straight, and the back is straight;
D. Adjust the action with external force, keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times.
2. Lateral angular extension variant
The variation of side angle stretching is not very difficult for practitioners with a little foundation. Long-term practice of this pose can effectively shape the arm lines, burn abdominal fat quickly, and get proper training for the buttocks and buttocks, so that the whole body is refreshed!
A. Keep standing, hold your chest out and abdomen in, breathe evenly, keep your back straight, and extend your left leg to the left;
B. Bend the right knee, slowly lower the center of gravity, the right thigh is slightly parallel to the ground, the sole of the foot is slightly raised, and the buttocks are tightened;
C. The upper body slowly leans to the left, and the left hand reaches to the left to try to touch the left ankle;
D put your right hand up over your head, keep the action for 30s, slowly return to the preparation stage, and repeat the action for 5 times.
3. One leg is deformed around the head
One-legged head-winding variants need to be practiced with the help of a bench. This pose is mainly to test the flexibility of the human body, reduce excess body fat, increase the leg elasticity of the practitioner, and also promote the systemic circulation of blood, so that the mood of the practitioner tends to be calm and all troubles disappear!
A. Place a stool in front of your body, keep kneeling, put your hands forward above the stool, hold your chest out and abdomen in, and keep breathing evenly;
B. The upper body leans forward slowly, elbows are bent, the abdomen is slightly parallel to the ground, and the head leans to one side;
C. Slowly lift your right leg, bend your knees, cross your calves behind your back, and put the sole of your right foot on the stool with both hands to keep your body balanced;
D. Tighten the abdomen, keep the action for 30s, slowly return to the initial state, and repeat the action for 5 times.
Many people are actually afraid of practicing yoga and always find it difficult! But as long as you take the first step, open your shoulders and hips well, find a good way and keep practicing, yoga will become less difficult!