Recently, the temperature has begun to cool down everywhere, many people's yoga practice has been stranded, and after the weather becomes colder, the body is more likely to become tired, in fact, you should practice yin yoga ~ ~
Today to share with you a set of Yin yoga sequences, simple movements, you can practice directly at home, help us coordinate to nourish the body and mind, regulate energy, let's try it together!
1
Action One
Stand on a yoga mat with your feet apart and hip together
The inhalation extends the spine, and the exhaled body folds forward and bends forward
The abdomen is located towards the thighs, and the upper body naturally relaxes downwards
Hold your elbows with both hands and bend your knees slightly for 1-2 minutes
2
Action two
Keep your feet together and your knees slightly apart at the waist
Sit on the heels with your hips and inhale the spine to extend
Exhale the body to the right and fold forward
The left shoulder falls to the ground, and the left hand is straight to the side, palm facing upwards
Loop your right hand back over your back and support your left groin
Face to the ground, stay for 1-2 minutes, and practice on the opposite side
3
Action Three
Sit on a cushion with your legs spread one leg long apart
The inhale spine extends and exhales the body forward
Place your forehead on a brick with your palms facing upwards
You can choose the height of the brick according to your situation
Members with poor flexibility can cushion blankets under their knees
Relax your body, close your eyes and stay here for 1-2 minutes
Members with good flexibility can choose a cushion pillow
Remove the blanket under your knees and keep breathing smoothly
4
Action Four
Lie prone on a cushion with your feet apart from your hips
Prepare for inhalation and exhale the chest cavity to make a back bend
Hands elbow to the ground, forearms parallel to each other, shoulders relaxed
Blanket rolls can be placed under the abdomen to support the body
Keep your eyes ahead and stay here for 1-2 minutes
5
Action Five
Sit upright and prepare a throw pillow below your knee
Spread your feet apart with your hips and inhale to extend your back
Exhale and bend your body forward, with your hands bent at the elbows to support your head
Relax the body, focus on the exhalation, stay for 1-2 minutes
6
Action Six
Sit upright with your feet slightly apart and your legs straight
The abdomen is found to the thighs, and the hands are crossed to grasp the feet
The head and neck relax and can be supported by a brick under the forehead
Find a feeling of physical relaxation and stay for 1-2 minutes
7
Action Seven
Enter from a four-legged kneeling position, with your knees open to the sides as far as possible
Resize the legs perpendicular to each other, with the hips sinking downward toward the ground
With your hands bent on your elbows, you can put a pillow under your body
Deepen your posture with each exhale and stay here for 1-2 minutes
8
Action Eight
Prepare a throw pillow and place it horizontally on the left side of the body
Keep your feet together, knees apart, hips to the left
The spine is twisted and the body is lying on the pillow
Place your hands on either side of the pillow and relax your body
Leave on for 1-2 minutes, restore, change the reverse side exercises