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Yoga Refreshing Backbends

适度   21 分钟

目标区域: Yoga, Legs, Glutes

器械: Exercise Mat

Yoga Refreshing Backbends
标签
自重锻炼 瑜伽锻炼
描述

This is a twenty-minute back bending sequence that will refresh your body and mind. We start with lunges to warm up your lower body and twists to prepare your spine for back bends. We will finish with soothing hip openers.

Exercises

设置 1 : 1 个回合
Stretch your arms overhead with palms on the ground.
Child's Pose
30 秒
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
30 秒
Rhomboid Opener
Rhomboid Opener
50 秒

设置 2 : 2 个回合
Right Lunge
Right Lunge
50 秒
Left Lunge
Left Lunge
50 秒
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
15 秒
Chaturanga
Chaturanga
20 秒
Sphinx Pose
Sphinx Pose
30 秒
Right Lunge
Right Lunge
50 秒
Left Lunge
Left Lunge
50 秒
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
15 秒
Chaturanga
Chaturanga
20 秒
Sphinx Pose
Sphinx Pose
30 秒

设置 3 : 1 个回合
Pec Opener
Pec Opener
1 分钟 30 秒
Firm your shoulder blades against your back for maximum effect.
Cobra
30 秒

设置 4 : 1 个回合
Right Low Lunge
Right Low Lunge
20 秒
Modified Cobra
Modified Cobra
20 秒
Left Low Lunge
Left Low Lunge
20 秒

设置 5 : 1 个回合
Camel
Camel
30 秒
Yoga Bridge
Yoga Bridge
50 秒
Bent Knee Twists
Bent Knee Twists
30 秒
Yoga Bridge
Yoga Bridge
40 秒

设置 6 : 2 个回合
Bent Knee Twists
Bent Knee Twists
20 秒
Modified Happy Baby
Modified Happy Baby
20 秒

设置 7 : 1 个回合
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
1 分钟

Workout Discussion

09 Apr
Too repetitive
11 Sep
Wilk thus help with back pains?
30 Jul
Nice
25 Oct
Love this!!!

出现在

yoga
瑜伽

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在家做这个锻炼，你需要以下健身器材。我们总是建议在锻炼时使用蓝牙胸带心率监测器，以获得最准确和最佳性能跟踪。

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锻炼类别

精选

精选

weight loss

减重

abs & core

腹部和核心肌群

bodyweight

体重

youtube

YouTube

community created

已创建社区

weightlifting

举重

interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

更多： 跑步, 瑜伽, 体能测试, 手臂, 臀部和腿部, 伸展, 强度, 自行车, 热身, 冷却, 冥想和呼吸, 影响低, 步行, 攀岩, 耐力, 拳击, 舞蹈, 女性专属, 男性专属, 老年人专属, 健康问题, 季节性, 专业, 自由