Yoga rounds can help you easily perform positions you are not familiar with or enhance the exercises you have mastered. This yoga tool will make the training session more challenging and interesting.
When preparing for yoga, you can perform postures that need a lot of ingenuity and your balance ability is not really proficient. This tool can help you perform positions that you are not comfortable with. From there, you will gradually increase your confidence and muscle strength to improve your training.
If you are familiar with yoga, you can also use this tool to improve some basic poses. So you know what positions you can incorporate this type of exercise into?
1. Baby pose
The baby pose is a simple yoga pose that gently relaxes the hip, thigh and lower back muscles. When you incorporate the yoga loop into this position, you can also pull your shoulders and chest very comfortably. You can try the baby’s pose with the practice in the following way:
– You kneel on the floor with your toes touching each other. Then, sit on your heels and hold your knees at hip distance.
– Put the yoga ring between your knees and then put your hand on it.
– You inhale, exhale, then roll your yoga wheel forward while stretching the spine.
– Keep pulling forward until the abdomen is between your thighs and arms stretched out in front of you comfortably.
– Relax your head and neck and try to press your forehead close to the carpet so that your chest and shoulders are stretched more.
– Stay in the pose for at least three breaths.
2. Posture sitting cross-legged
The cross-legged posture is a basic yoga pose that helps you train your mind vigorously and breathe steadily. You can incorporate extra yoga into this exercise to bend your back and expand the chest as well as reduce the pressure between your shoulders.
The steps to practice sitting upright are as follows:
– Sit upright in front of the yoga circle so that the circle is aligned with the spine.
– Cross your legs in a comfortable position so that your thighs and pelvis are touching the ground.
– Place your hands on your knees so that palms face up and close your eyes.
– You take a deep breath and exhale and stretch the spine back so that your back is above the ring. The back of the head will be on the top of the yoga loop.
– Maintain this position and breathe deeply for at least five beats. If you are comfortable, you can hold the pose for longer.
3. Posture of the fish
The fish pose is a yoga pose that helps open the chest and shoulder muscles very well. However, some yoga practitioners may find it difficult to maintain a proper posture. There are also people who want to stretch their back more when exercising. Yoga rounds will be a reasonable solution for both cases above.
The way to practice the fish posture with the ring is as follows:
– You sit on the floor, straight back, legs wide open in front of you.
– Point your toes up and tighten the inner thighs together.
– Put the yoga ring right behind your back, aligned and parallel to the spine. You can gently hold the ring in place with both hands.
– Breathe in and out while simultaneously leaning back and stretching the spine at the top of the set
– Release your hand so that the ring moves with your body as you arch your back.
– Raise your hips up to stretch more muscles. The workout will support and help you massage the spine between the shoulder blades.
– Relax, let your head and neck rest on the exercise loop.
– Extend arms, place hands where you feel comfortable and create a balance.
– Maintain the posture for at least three breaths and then reverse the steps before returning to an upright sitting position on the original mat.
If you find it difficult to hold the fish, you can change the exercise a bit by folding your knees and pressing your feet to the floor so that your feet are about the same distance as your hips.
4. Posture bend your back
Yoga rounds will help you a lot in the exercises that need to bend your back such as the wheel posture, pigeon posture and especially the back bend. This is also a yoga pose to help you improve your abilities.
The steps to practice the back facing posture are as follows:
– Sit upright, bend your knees so that your feet are close to the floor.
– Put the yoga ring on your back so that it is aligned with the spine. Place your hand halfway inside the ring to hold it in place.
– You inhale, lean back into the ring and let go. Then, exhale, press your heels into the ground, and lift your hips.
– Raise your hands above your head and bend your elbows.
– Continue to stretch the spine at the top of the yoga loop and let it roll between the shoulder blades. Once your arm has touched the ground, try to adjust your forearms close to the carpet and hold the yoga ring with both hands to keep it in place.
– Relax the head and neck.
– Use the inner thigh muscles to keep the knees in line with the toes. You can maintain your posture or straighten one leg to stretch more.
– Hold the position for 3-5 breaths, then slowly reverse the steps to get out of the pose.
5. Posture half pyramid
If you find that the posterior thigh muscles are too tight, you can stretch them to increase flexibility with poses such as sitting forward, pyramid and folding posture. However, the half pyramid posture with the yoga loop is also very effective but quite easy to perform. The steps for practicing the half pyramid position are as follows:
– You kneel on one knee on the floor, the other knee bent at an angle of 90 degrees so that the foot is close to the ground.
Hold your torso straight and place the yoga ring under the thighs of your front leg so that it touches your calf. Lift the front foot up and place the back of the calf into the ring.
– Then, use your arms to roll forward to fully stretch your legs while the support is near the ankles.
– Rotate the feet are up on the ring, take a deep breath and stretch the spine.
– Breathe out, then lean your upper body forward while reaching your arms towards the ring or lower leg. Note to keep your back straight when exercising.
– Take a deep breath 3-5 times and then switch sides.
6. Lizard posture
The lizard posture not only helps you stretch the front thigh and hip flexors as well as build strength but also helps you to expand the hip. You can incorporate a yoga loop into this exercise to practice keeping your balance and stretching your back leg more.
The steps for practicing the lizard posture with the ring are as follows:
– Kneel on one knee, bend your knee 90 degrees so that your foot is close to your face. Lift your hind leg off the mat and place the yoga ring under it so that it is near the ankle.
– Inhale and tighten the core muscle.
Breathe out, lean forward, and place your hands on the ground so that your hands are behind your forelegs.
– Breathe in and use your hind legs to hold the exercise tight.
Exhale, lift your knees off the ground, and roll away to stretch your hind legs.
– You put gravity into your palms, straighten your toes and try to stretch your spine as much as possible. If you want, you can also turn your front knee outward to extend your hips.
– Hold the position for 3-5 breaths, then switch sides.
7. Posture crow
The crow’s posture requires a lot of balance and body awareness. When combined with more rounds of yoga, this posture will require more control and balance. If you want to raise the crow’s posture, you can follow these steps:
– Put yoga ring on the ground.
– You stand behind the ring, performing a squat position with your feet close together, your heels not touching the ground.
– Extend the knees to the sides.
– Tilt your body forward between your knees and use your hands to practice yoga.
– Lean forward forward and bend your elbows a bit so that your forearm is in contact with the back of your upper arm.
– Close inner thighs into your torso and try to bring your knees up as high as you can.
– Lean forward more and put weight into your hands until you can lift your feet off the ground. If possible, extend your elbows.
– Breathe regularly, tighten the core muscles and keep your neck in neutral position.
– Hold the pose for at least 5 breaths or more if you are comfortable.
By incorporating the yoga loop into regular workouts, you will be able to reduce the difficulty of the exercises that require high balance or enhance the positions you are familiar with. This is a tool that can help you renew your yoga sessions.
Nhu Vu | HELLO BACSI
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Date Posted: January 21, 2020 | Last updated: January 21, 2020
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