Double angle d yoga, yoga guide needle how to enter?
How do I get into the yoga guide needle?
There is a yoga pose that requires the back and outside of the legs to be opened. this pose is called the compass pose. This pose is not difficult, you can follow the following steps to practice step by step. Keep the steps you can do, practice every day, and when you can finally do it, the back of your thighs and hips unknowingly open! 1. Monkey right leg straight forward, left foot on the ground, knee, hip, heel, hands, palms, keep the spine extended, keep for 1 minute, change sides 2. Square calves are folded, ankles are enough, knees and ankles are aligned, hands are folded forward and folded down, keep changing sides for 1 minute and repeat 3. Lizard left foot on the ground, right leg straight knee on the ground, hands small arms support, spine extended for 1 minute, change sides 4. Lie down on your back leg, straighten your left leg, grab your big toe with your right hand, pull your right thigh close to your chest, hold it for 1 minute, and change sides. Stand forward, bend and twist your feet to open the length of one leg, first come to the double angle, then grab the outside of the left ankle with the right hand, hold the outside of the right ankle with the left hand for 1 minute, change sides 6. Hold the baby-style left leg straight back hook, right leg bent, both hands pull calf close to the chest to keep the spine extended, abdominal adduction, keep for 1 minute, change sides 7. Half of the guide needle on the basis of the previous pose, pull the right knee socket on the right shoulder behind the right hand to grasp the calf, the left hand to grasp the outside of the right foot for 1 minute, change sides 8. On the basis of the previous pose, the compass holds the right hand down, the right leg slowly straightens, the right shoulder pushes the right leg back, the left shoulder opens and looks on the left side, hold for 1 minute, change sides
How to practice yoga?
Let's start with simple poses, step by step!
1. Easy to sit
Start with easy sitting and adjust your breathing.
Pay attention to the downward force of the ischium and the upward extension of the spine
Keep your shoulders sinking and stay for 3-5 minutes
2. Lower Dog style
Exit from the previous action and enter the lower dog position
Pay attention to the external rotation of the forearm and the extension of the spine
The ischium is backward and upward, stay for 3-5 breaths
3. Warrior type 2
Exit from the lower dog and move your right leg into the middle of your hands
External rotation of the right hip, knee flexion of the right leg and vertical heel
Enter Warrior II and stay for 3-5 breaths.
4. Triangle
Inhale, straighten the right leg and extend the spine to the right
Exhale, tighten the core, and straighten your left hand up
Enter the triangle stretch and stay for 3-5 breaths
Then go back to the lower dog position and change sides with 3-4 movements.
5. Double angle type
Exit from the previous action and spread your legs horizontally
Feet apart is longer than one leg, toes facing forward
Inhale, stretch the spine, exhale, tighten the core
Bend the hip forward, interlock your hands and fingers behind your back
Keep your hands away from your body and stay for 3-5 breaths
6. Bow
Lie prone, inhale, bend your legs to find your buttocks
Move your shoulders back and grab your ankles with both hands.
Exhale, tighten the core, chest, knees off the ground
Relax and sink your shoulders and stay for 3-5 breaths
Figure 7 and figure 8 twist
Lie on your stomach with your hands straight and flat on the ground
Exhale, tighten the core, and turn to the right.
Step on the ground on the back of the right leg with the left shoulder back
After staying for 1-2 minutes, switch to the other side
8. Worshiping variant
Get down on your knees and sit your hips back on your heels.
Extend your body forward, bend your elbows and push your hands to the ground
Put your palms on the back of your head.
Stretch the armpit and chest for 1-2 minutes
9. Rest surgery
Lie on your back with your hands and legs spread out naturally
Relax and stay for 5-8 minutes
There are many ways to practice yoga, and different yoga practices can bring different effects and benefits.
Yoga is through a variety of body postures and breathing exercises to help regulate the physical and mental state, but also improve the flexibility and strength of the body.
3 if you want to start practicing yoga, you can first find a suitable yoga studio or find some yoga classes online that are suitable for beginners, and choose the practice method and difficulty that suits you.
At the same time, pay attention to the method of breathing, maintain a relaxed state, and avoid injury.
If you keep practicing, you will gradually experience the benefits of yoga.