Advanced Dry Goods | Yoga Variations!

Yoga has been practiced for a long time, and if you repeat the same postures for a long time, it will be monotonous and boring.

Today I recommend 11 sets of yoga posture variations! These variations not only make yoga practice more colorful but also diversify your yoga teaching.

Moreover, a small change in a posture can greatly change the function of the posture, and the feeling in the body will be completely different. Let's take a look together!

1. Downward-Facing Dog Pose

Downward-Facing Dog Pose is a posture that is practiced every day. If you slightly bend your knees,the hips open to the side, which can better stretch the side waist. If you bend your knees further, you can let your arms stretch betterIf you point your toes, lift your hips up to the highest point, will the body have a different feeling?

2. Elbow Downward-Facing Dog Pose

Elbow Downward-Facing Dog Pose, if you cross your hands elbows or clasp them together, or your hands palms up, what changes will your body experience? Try it yourself!

3. Bridge Pose-Reverse Table Pose

If you've already felt comfortable with Bridge Pose and Reverse Table Pose, lift one leg up to increase the difficulty.The variation requires a higher balance ability, core stability, and strength requirements.

4. Plank Pose-Four-Legs Pose-Upward-Facing Dog Pose

These three poses, if you lift the back leg, the feeling will be greatly different.Yoga old birds often use such variations to strengthen strength and core.

Plank Pose

• Lie face down on the mat, hands placed on either side of the chest, inhale to draw the feet back into a Draw Pose, exhale to enter Plank Pose by lifting the right leg up towards the back, maintaining the pose.

Four-Legs Pose

• Starting from Plank Pose, bend your elbows, extend your arms parallel to the ground.
• Small arms vertically to the ground, the body is a straight line lifting the right leg back up, entering the variation requires more strength and stability.

Upward-Facing Dog Pose Variation

• Starting from Downward-Facing Dog Pose, move forward into Upward-Facing Dog Pose, bend your right knee, bring your right foot close to your hips, entering the variation, this variation makes the stretch on the inner thigh of the upper leg stronger, and also requires stability and strength.

These two poses,

If your legs open to the side, it can better strengthen the core and hips.

• 6. Wild Thing Pose-Warrior 3 Pose-Wheel Pose

These three poses, if you bend your knees with one leg,

• It can better stretch the inner thigh of the upper leg.

7. Bridge Pose-Horse Pose-Snake PoseBridge Pose

Lie on your back on the mat, bend your knees close to your hips, with your shins vertical, lift your hips up, and put your hands on either side of your chest, bring your feet towards your heels.

Horse PoseStanding pose, take a big step back with your left foot, with your right foot vertical, enter Horse Pose, bend your left knee, with your foot close to your spine, this variation will make the stretch on the inner thigh and the popliteus stronger.

Snake Pose

Lie face down on the mat, hands placed on either side of the chest, feet open, with your heels on the ground, inhale to enter Snake Pose. If you want to enter a deeper backbend, bend your knees, and bring your feet closer to your head. Beginners, be careful not to arch your back at will.

• The variations above,

will make the stretch on the inner thigh more intense, and also require stability and strength.

• 8. Upward-Facing Dog Pose-Downward-Facing Dog Pose-Horse Pose

Downward-Facing Dog Pose

• Lie on your back on the mat, bend your knees close to your hips, and draw your legs towards your torso, with your palms facing down, grasp your feet with your fingers, and slowly extend your legs into the variation, better stretching the back of your legs and feet.

9. Forward Fold-Figure Four Pose-Single Leg BackbendForward Fold

Lie on your back on the mat, raise your legs up, trying to bring your legs closer to your torso, with your hands grasping your feet.

Figure Four Pose

• Regularly doing Figure Four Pose lying on your back will feel different. Lie on your back, bend your knees close together, and draw your feet together, and hold your palms facing your forefeet.
• Single Leg Backbend

Single Leg Backbend can also be practiced by lying on your back, raising your legs up to 90 degrees, with your right knee bent, and your right foot placed on your left thigh inner side, your legs should be as close as possible to your abdomen. You can also use your hands to help bring your legs closer to your abdomen.10. Lie on your back - New Moon Pose - Standing Backbend

If you practice backbending exercises, you should first practice forward bending exercises, which can help open the back better during the backbend.

The same principle can be applied to other exercises.

• 11. Baby Pose Variation

Baby Pose

• Lie on your back on the mat, bend your knees close to your abdomen, with your palms grasping your feet, and slowly extend your legs into the variation, better stretching the back of your legs and feet.

The variations above may make yoga practice more colorful, but only to show that a small change in a posture can greatly change the function of the posture and the feeling in the body. It's just a matter of difference. However, we must be clear: I want to especially state that the actions practiced are applicable to yoga practitioners who have practiced for at least one year! Friends who have only practiced for one year or less should not try them lightly. Yoga practitioners who have practiced yoga for more than one year without interruption should also ensure that their joints, muscles, and limbs are warmed up before practicing according to the guidance of a professional yoga teacher, and do not imitate them lightly! Especially note! The body is our own, do not be arrogant! Because our body is honest! Yoga teachers should first try it and then use private teaching to arrange for students of different levels in the class, so that yoga practitioners can break through the practice! Progress is a process, not a goal to be achieved. Being healthy and fit is our main purpose. Protecting others is also protecting ourselves. Namaste~

• I am Guo Ke Tong, pay attention to me, bring you attitude and temperature of healthy exercise knowledge and dry goods, committed to spreading scientific and healthy exercise concepts, and promoting the transformation of exercise~ Progress is a process, not a goal to be achieved. Being healthy and fit is our main purpose. Protecting others is also protecting ourselves. Namaste~

I am Guo Ke Tong, pay attention to me, bring you attitude and temperature of healthy exercise knowledge and dry goods, committed to spreading scientific and healthy exercise concepts, and promoting the transformation of exercise~ Progress is a process, not a goal to be achieved. Being healthy and fit is our main purpose. Protecting others is also protecting ourselves. Namaste~

I am Guo Ke Tong, pay attention to me, bring you attitude and temperature of healthy exercise knowledge and dry goods, committed to spreading scientific and healthy exercise concepts, and promoting the transformation of exercise~ Progress is a process, not a goal to be achieved. Being healthy and fit is our main purpose. Protecting others is also protecting ourselves. Namaste~I am Guo Ke Tong, pay attention to me, bring you attitude and temperature of healthy exercise knowledge and dry goods, committed to spreading scientific and healthy exercise concepts, and promoting the transformation of exercise~ Progress is a process, not a goal to be achieved. Being healthy and fit is our main purpose. Protecting others is also protecting ourselves. Namaste~

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~Namaste