Today, sharing a yoga sequence with you, spice up your yoga routine and energize your body with these fresh yoga poses.
Sit long on the mat, hook your toes back, inhale, lift your hands up over your head, exhale, move your body forward and down, with your abdomen and chest close to your legs, hold the soles of your feet or place your hands on the back of your feet .
Head to Knee Forward Bend Twist
Sitting in cane pose, bend the right knee, close the heel of the right foot to the perineum, open the left leg outward, raise both hands to the side, twist the body slightly towards the left leg, inhale, extend the spine, exhale, bend sideways, left hand Grab your left foot (or put it on your right thigh), with your right hand up and your upper arm close to your ear. If you can, grab your left foot with your right hand as well, turn your head up, look up through the inside of your upper arm, and turn your chest up.
From Downward Dog, land your right calf forward, parallel to the front of the mat, and hook your foot back. In order to stabilize the left hip forward, the left foot hooks back on the ground, the heel is up, and the left thigh is internally rotated. Put your hands on the floor next to your knees and feet, lift your chest up, and bend your back slightly
For plank preparation, open the whole body upwards to the right, the left leg is directly above the right leg, the legs are together, the whole body is in a plane, the hips are away from the ground, the left hand is straight up, the five fingers are open, and the fingertips point to the ceiling.
Lie prone on the mat, bend your knees, rotate your arms backwards, grab the instep/ankle with both hands from the outside of the instep, and use the strength of the calf to move backwards and upwards to drive the entire chest back and upwards, forming a “bow” shape.
Standing in Mountain Pose, inhale, straighten your arms up, palms facing each other. Exhale, bend your knees, and squat down until your thighs are parallel to the ground, keeping your back straight, your chest as flat as possible, and your feet firmly on the ground. Hold for 3-5 sets of breaths.
Squat on the mat, place your toes on the ground, place your hands slightly wider than your shoulders, put your hands on the right side of your body, separate your five fingers, press your right knee and right thigh against each other, move your body’s center of gravity forward, touch your toes on the ground, tighten your core, and lift your right foot Leaving the mat, the center of gravity of the body shifts forward again, lift the left foot off the mat, bring the legs and feet together, continue to tighten the core, keep the body stable, and look forward.
Twisted Half Moon Pose
Begin in Warrior 2 pose, twist the spine to the right, insert the right hand on the waist, place the left hand on the front of the calf, exhale, step forward with the left foot, place the left hand in front of the right foot, the arm is perpendicular to the ground, and the left leg slowly stretches upwards Straight, lower leg straight, upper arm extended, spine extended, and ribcage open.
Stand in Mountain Pose, with feet separated by more than one leg, inhale, raise your head, keep your chest high, use your groin as a break point, keep your back concave, move your body forward and down, parallel to the ground, put your hands on the ground in turn, exhale, The body continues to move forward and downward, bend the elbows, the top of the head touches the ground, the weight of the body is placed on the legs, the feet, hands and head are in a straight line, and the elbows are tucked in.
side angle binding
To prepare in Side Angle Pose, pass your right hand under your right thigh, clasp behind your left hand, stare upwards, and hold for a few breaths.
Lie on your back with your legs straight and close together, inhale, lift your legs up, lift your back off the ground, then slowly extend your legs overhead, your feet touching the ground. Put your hands on your waist, exhale, lift your legs off the ground, slowly lift up to straighten your legs, keep your back, hips, and legs perpendicular to the ground, and support your shoulders, head, upper arms, and elbows on the ground , close the chin against the collarbone, hold for a few seconds, and exhale to restore.
Lie on your back, put your hands under your hips, inhale, extend your spine, exhale, lift your chest up, open your shoulders back and out, and let the top of your head fall to the floor.