5 yoga moves for 3 weeks

5 yoga moves for 3 weeks

基本动作一:月牙弯 [主攻:小腹、臀部、大腿]  双脚并拢站立,脚趾向前,双臂放在两旁。Inhale and lift your starting point over your head, pointing your fingertips to the ceiling.

Exhale while bending forward, landing on both hands (you can bend the tip).

Inhale, exhale, and exhale while taking a large step back with your right leg (the left leg is bent 90 degrees and aligned directly above the foot alignment; the right leg is compressed as you cross back and land on your toes).

Inhale, lift the coaxial over the head, and look straight ahead.

Keep moving, then return to the original position and change the length of your left leg.

  Reduce the difficulty: Keep your right leg on the ground as you step backwards, with your hands on the top left.

  Increasing Difficulty: Based on the end of the action, inhale, and then arch your body backwards, with your head extended backward and your eyes on your fingertips.

  基本动作二:柳枝摆 [主攻:小腹两侧]  双脚并拢站立,双臂放在身体两侧。Bend to the right and lift your left foot on your right thigh.

Put your palms together on your chest and breathe twice.

During the third inhalation, gradually raise the top of the head, and point your fingertips at the flowering plate.

Exhale and bend to the left as you inhale.

Breathe and straighten your body when you inhale.

Repeat 3 to 5 times for another body.

  Reduce difficulty: Keep your left foot on your calf or your toes on the ground to maintain balance.

  Increase difficulty: balance, close your eyes while bending your body.

  基本动作三:小船摇 [主攻:小腹和后背]  坐在地上双膝弯曲,双脚着地,双手放在大腿上。Keep your body upright and in line with your head.

Tilt your body backwards at a 45-degree angle, lift your feet, balance your calves with the ground, and straighten your toes.

Exhale and inhale, while lowering your body with your thighs by about 3 to 4 inches, so that the body forms a “V” shape.

Exhale and lift your body and thighs.

Repeat 3 to 5 times.

  Reduce difficulty: Hold your thighs with both hands and lean back only.

  Increasing difficulty: After forming a “V” shape, stretch the length above your head.

  基本动作之四:悬浮 [主攻:肩膀、手臂、小腹和后背]  以俯卧撑的动作作为起始,双臂绷直,双手在双肩下方,头部、身体一直到脚跟成一直线。Breathe once, lower to the ground when exhaling, bend your elbows backwards, close to your body, and tighten forward.

Keep your body a few inches off the ground.

  Reduce defects: correct the ground, adjust the position of both hands until the right side to the aligned body in line.

  Increasing difficulty: While holding the ground, raise your left leg 6 to 12 inches, hold it, and then lower it.

After repeating three times, change your right leg again.

  基本动作之五: 就“座” [主攻:臀部和大腿]  双脚并拢站立,脚趾向前,双臂放在身体两侧。Inhale, carbon dioxide stretches over your head, palms facing each other.

Exhale, “sit” backwards at a 45-degree angle, keep pointing to the back of your toes, hold tightly to support the front, and look forward.

  Reduce the difficulty: Do this correctly with your feet wide from your hips, place your hands on your thighs, and bend only 30 degrees when you sit back.

  Increasing difficulty: After “sit”, stand your feet and support your body with your toes.

(Knees can be in front of toes); look at fingertips.

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