2019年1月25日星期五

30-Minute Beginner Sequence to Reset Your Perspective on Life

https://www.yogajournal.com/practice/beginner-yoga-sequence-to-reset-your-perspective-on-life?platform=hootsuite

30-Minute Beginner Sequence to Reset Your Perspective on Life

For beginning yogis embarking on the journey of yoga asana, this sequence will help you take baby steps into the beautiful world of this ancient practice.

GRACE FLOWERS

JAN 4, 2016

Warm-up: Sit cross-legged with your hips propped on a blanket or block, if that feels most comfortable. Allow your eyes to close, and find your breath. Stay here for five or so minutes, until you begin to feel ease in your breath.

grace flowers, knees to chest pose, apanasana

grace flowers, supine twist double knee variation, supta matsyendrasana

grace flowers, cat-cow poses, bitiliasana, marjaryasana

grace flowers, knee to opposite elbow pose

grace flowers, child's pose with block assist, balasana

grace flowers, downward facing dog pose, adho mukha svasana

grace flowers, yogi squat pose with blanket assist, malasana

grace flowers, chair pose with block assist, uktasana

grace flowers, wide-legged forward fold, prasarita paddottanasana

grace flowers, warrior 2 pose, virahabdrasana 2

grace flowers, extended side angle pose, utthita parsvakonasana

grace flowers, triangle pose with block assist, trikonasana

grace flowers, reclined figure four pose,

Knees-to-Chest Pose

Apanasana

1 minute, 8-10 breaths

Lie on your back and draw both knees toward your chest. You may hold onto your shins, forearms, or hands. Gently rock side to side, massaging your back body and lower back. Play with gently curling your pubic bone toward your navel and then down toward your mat to release and lengthen your lower back.

【◎曼陀羅藏◎】

2019年1月25日星期五