Today, to share with you a set of morning practice Vinyasa sequences, breathing with movements, not only can effectively strengthen the strength and physical fitness of the whole body;
And super sweat weight loss, plastic effect is also leveraged, super suitable for advanced and want to lose weight of the Jia people practice, let's try it together:
Part I: Warm-up
Actions 1-5:
Start with the lower dog style and adjust for 3-5 breaths
Exhale and the center of gravity of the body moves forward
The body is in a straight line and enters the sloping plate type
Inhale and bend your knees and elbows
Exhale, lie prone on the cushion surface, elbows pinched in
Inhale and lift your legs back up
The arm straightens back and enters the locust type
Exhale, arms restored to the sides of the chest
Clamp your elbows inwards and bend your knees
Inhale and hips back up
Enter the lower dog style again and adjust for 3-5 breaths
The above warm-up sequence can be done in groups of 2-3
Part II: Full Body Strength Exercises
Action 6:
Inhale and lift your right leg backwards upwards
Enter the single-legged underdog style
Action 7:
Exhale and bend your right knee near the inside of your right elbow
Action 8:
Inhale and lift your right leg back up again
Action 9:
Exhale, bend your right knee close to your right forearm
Action 10:
Inhale and place your right foot between your hands
Raise your arms upwards above your head and enter a high lunge
Action 11:
Exhale with your arms back
The center of gravity of the body moves forward and forward flexes downwards
The left leg of the spine is in a straight line
Action 12:
Inhale and lift your left leg backwards upwards
Enter the Warrior 3 variant
Exhale and bend your left leg close to your right knee
Action 13-14:
Inhale and take a big step backwards on your left leg
Hands up above the head, spine stretched
Enter the high lunge again
Exhale and the body opens to the left
Bend your right arm on your right thigh
The left arm is large and the ear is clamped, entering the side corner type
Action 15:
Inhale and raise your right arm upwards
Clamp your ears with both arms and stay on 3-5 breaths
Action 16:
Inhale, reduce, lower dog, adjust 3-5 breaths
Repeat the second part of the exercise above, switching to the other side
Part III: Strengthening the core and upper limbs
Action 17-18:
The lower dog style begins
Exhale and the center of gravity of the body moves forward
Enter the slanted plate type and bend the arm in turn to enter the elbow support
Then straighten your arms in turn
Go to the slanted plate type and repeat the exercises for 3-5 sets
Pay attention to a straight line of the body, the body is stable
Try not to shake as much as possible
Action 19:
Starting from the boat type, the pelvis rotates backwards
The spine is section by section close to the ground
to the position of the lower corner of the scapula
Lower your legs at the same time, trying to keep your shoulders and neck relaxed
Then harness the power of the core
The spine leaves the ground section by section
Go back to the boat style and repeat the exercises for 3-5 sets
Part IV: Rest relaxation
Action 20:
Lie on your back on the cushion with your hands on either side of your body
The feet are separated by the same width as the hips, and the toes naturally open outwards
Close your eyes and relax your whole body with your consciousness
Meditate for 5-10 minutes