At 30, She Just Started Yoga Because Sharing Yoga Became a World-Class Viral Sensation – How Did She Do It?

Today we bring you 12 sets of yoga exercises. Whether you practice at home or teachers arrange classes, you can use them. There are hip opening and shoulder opening, there are flexible spines, there are twists to detoxify, and leg stretching to increase leg flexibility. You can choose the sequence you need according to your situation.

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1Hip Opening Exercise

This series is mainly about the external rotation and abduction of the hip joints. It stretches the inner and outer sides of the thigh. This series can unlock movements like double lotus sitting which require a high degree of hip external rotation.

This exercise series has a medium difficulty level, especially the two actions in the middle row: Block Pose and Block Twist. If your knees are high off the ground, you can use props or replace them with lying-down-through-the-needle pose.

2Hip Opening Exercise

Also a hip opening series. For beginners, this series is a bit more suitable than the previous one. This series opens the hip movement more comprehensively, and the movements are relatively simple. It is suitable for double lotus and horizontal fork exercises.

The third action in this series can straighten the lower leg, which will be easier to perform.

3Yoga Chair Series

Using props is a hallmark of Ekhart Yoga. In daily practice, even if we don’t belong to the Ekhart Yoga system, we can use various props to help us enter postures more deeply, perceive the body, especially suitable for self-practice without companions.

Many actions in this mid-series are worth learning.

4Flexible Shoulder and Neck, Relieve Upper Back Discomfort Yoga Sequence

This series belongs to the regular practice of relieving shoulder and neck discomfort and relieving upper back tension and stiffness. Any of the actions in it can be practiced during work breaks to relax the shoulder and neck and stretch the upper back.

The second and third cat-cow poses can be practiced on a chair.

5Shoulder Opening Exercise

A comprehensive exercise sequence for flexible shoulder joints, suitable for everyone. All actions can also be practiced alone.

Using a stretching strap to open the shoulder is a very good method. When practicing, you can use it to activate every direction of the shoulder joint, and you don’t have to be limited to these two actions. When you feel the strongest, maintain natural breathing.

6Open the Chest, Flexible Spine, Relieve Back Discomfort

The thoracic vertebral segment is the most inflexible part of the spine. Therefore, in many forward bending exercises, due to the inflexibility of the thoracic vertebral segment, the lumbar vertebrae will compensate.

At the same time, opening the chest is also beneficial for relieving emotional blockage, and for women, it can reduce the incidence of breast disease.

At the end of the bow pose, pay attention to do a spinal stalk upright split pose forward bend, such as big bow to relax and relieve the waist and back.

7Twisting Detoxifying and Beauty Sequence

Twisting movements can relax and flex the spine, relieve back discomfort, and at the same time, twisting can massage the abdomen, promote intestinal peristalsis, clean the intestines, increase defecation, relieve constipation. Thus, it has a detoxifying and beautifying effect inside and out.

In the twisting series, first twist to the right and then to the left. In fact, all yoga movements are divided into right and left sides, we suggest to do the right side first, then the left side.

8Relax Lower Back, Stretch the Sequence at the Connection Between the Waist and Sacrum

If you are a beginner or have shoulder discomfort, it is recommended to remove the last action of the first row, the variation of the plow pose.

Also, the first and second actions should not place props on the waist, but on the waist and sacrum connection.

9A Regular Exercise Sequence

The actions in this set do not have a specific focus on a particular part of the body, and it can be used as a daily exercise sequence.

10, Leg Stretching Sequence

11, Leg Stretching Sequence

These 2 are leg stretching series, the focus is on the front and back sides of the legs. They can also be seen as hip flexion and extension exercises, which can be used as a preparation for one-legged horse pose.

12Wall Inversion Sequence

Everyone can try this. You may stall at picture 4, it takes a long time to get to picture 5, but don't be discouraged, everyone has experienced this.

You may find that all the models are one person. Especially want to introduce the model, a very popular yoga blogger in the country, my idol. She shares yoga sequences that are not only actions standard and arrangement is scientific and reasonable, it is feasible, and grounded, very popular, it's a good one to use directly.

She also shared many comparison charts of yoga poses and detailed decomposition exercises for difficult poses, reverse board comparison chart, down, sitting angle comparison chart, down

And various decomposition methods for poses, down

It is very practical for both teachers and self-practice.

Many people ask me, at my age, is it a bit late to practice yoga? The model in the picture started yoga at the age of 30 during a trip, and took a yoga class by chance, and then she was blooming, one after another, it was unstoppable, she was famous in the yoga world, and became a trending star, so the secret is just like, love and persistence. So it’s never too late to do something you like, as long as you like it and can persist.

Look at the figure, who knows that her son is almost as tall as her now.

It’s never too late to practice yoga, as long as you are willing, you can start at any time.

Please pay attention to 'Fan Yi', share health and beauty!