Yoga says that everyone is complete within themselves, and what we think we are missing is actually just an illusion, seeking too much outward. What we have to do is explore inward. The practice of yoga asanas is also about finding inner strength.
Today's recommended set of yoga exercises that open your chest and stretch your hips can help you find inner fullness and joy.
1. Stand forward bend
- Stand with your feet hip-width apart
- Fold from the hip, bend your knees slightly, and protect your elbows with your hands
- Hold for 1 minute
2. Lower dog type and inclined plate type
- From the downward canine pose, bend the knees, heel lifts, and adduction of the abdomen
- Inhale forward to the inclined plate pose, and exhale back to the downward dog pose
- Repeat 5 times
3. Cat/cow stretch
- This is the version with the tips of the fingers pointing back
- Knees aligned with hips and wrists aligned with shoulders
- Inhale to extend your chest and exhale and bow your head
- Repeat 5 times
4. Cat style tail swing
- On the basis of the previous pose, the back is extended and elongated, and the abdomen is adducted
- Then turn your hips clockwise 5 times, repeating in the opposite direction
5. Crescent variant
- The left knee is on the ground and the right foot is on the ground
- Extend your hands upwards and hold each other's elbows
- Hold for 1 minute
6. Pyramid style
- Legs straight, left foot inward, right foot in front
- Straighten your hips and fold them forward
- Place your hands on the bricks
- Hold for 1 minute
7. Lower dog variant
- From the downward canine pose, bend the left knee and lift the heel
- Grab the heel with the left hand and look at the right side of the brick
- Hold for 10 breaths, changing sides
8. Sleeping pigeon pose
- The right leg is bent in front and the left leg is straight in the back
- The hips are straightened, and the chest and forehead are placed on the bricks
- Brace your hands and arms on the ground
- Hold for 1 minute and switch sides
9. Side-angle variant
- The right leg is bent 90°, and the left leg is straight and buckled
- The right hand is on the inside of the right foot on the ground with the tip of the finger facing back (helps open the shoulder)
- Extend your left hand upwards, hold 10 breaths, and switch sides
10. Yoga squat
- Feet open, slightly shoulder-width apart, hips squatted
- Place your hands together in front of your chest and stretch your spine for 1 minute
11. Double pigeon pose
- Sit and stand, bend your left knee, hook your left foot back, and parallel the front calf to the front of the mat
- Bend your right leg above your left calf, with your upper and lower knees aligned with your ankles
- Hold for 1 minute and switch sides
12. Shoelace twist
- Sit and bend your right knee with your knee facing forward and your right foot on the outside of your right hip
- Bend your left knee, overlapping your right knee, and your left foot on the outside of your right hip
- Grab the ball of your left foot with your left hand, twist it to the right, and extend your right hand upwards
- Hold for 1 minute and switch sides
13. Vajra sits
- Sit on the brick with your hips bent back and your feet on either side of the brick
- Extend your hands upwards and hold 10 breaths
- Place your hands on your shoulders, twist to the left, hold 10 breaths, and switch sides
14. Eagle leg bridge type of support
- Lie on your back with bricks underneath the sacrum
- Wrap your legs around and your right leg on top
- Open your hands with palms facing up
- Hold for 1 minute and switch sides
15. Brick-supported fish style
- Lie on your back with your legs straight together
- Padding bricks on the shoulder blades and the back of the head
- Open your hands with palms facing up
- Leave on for 5 minutes
After the exercise, stay for 10 minutes in the final rest asana, preferably covered with a blanket.
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