What asana is more suitable for couple yoga among women?

What asana is more suitable for couple yoga among women?

1. Sit and stand

The two sit back to back on the mat, with the hips and sacrum resting on each other, simple sitting posture, sitting cross-legged, inhale the spine stretched upward, the back straight, hands on the knees, palms facing up, exhale and shoulders down to relax, lightly Close your eyes lightly, unfold your collarbone, feel the inner breathing, and stay for 5-8 breaths.

2. Backbend

The two stand face to face, classmate A’s feet are hip-width apart, and the toes point forward, classmate B’s feet are placed between A’s feet, the two of them interlock their hands, inhale and extend the spine, and when exhale, classmate A’s spine does the back Bend and stretch the front side of the body. Classmate B's body slightly pulls back A, slowly deepens with each breath, staying for 5-8 breaths, and substituting for practice.

3. Downward dog

One person enters down dog pose, pay attention to hands and feet shoulder width apart, back extension, shoulders relaxed, knees straight, heels down, the body is stable; the other person is in front, enter down dog pose first, the body is stable After that, place your feet on the scapula area of the first person, exert force on your core, lift your sit bones, stay for 5-8 breaths, and perform alternate exercises.

4. Inclined plate type

One person enters the sloping board pose, pay attention to the hands and shoulder width apart, just below the shoulders, the tiger’s mouth is pressed against the ground, the soles of the feet are perpendicular to the ground, and the body is in a straight line; the other person holds the ankles with both hands in the opposite direction, and is stable After that, place your feet on the shoulders of the students below, and keep your body in a straight line. Pay attention to the core tightening of the two and the activation of the abdominal muscles. Stay for 5-8 breaths.

5. Bend forward

One person chooses to sit and stand on the mat, with legs straight, feet separated by about one leg length, toes hooked back, the other person sits face to face, the two people hold each other's wrists, prepare for inhalation, and exhale first The individual bends forward, and the second person lie down slowly. If possible, directly lie on the mat directly to help the forward bending classmates extend the back of the leg deeply, maintain 5-8 breaths, and perform alternate exercises.

6, sit and twist

The two sit back to back on the mat, with their legs simply cross-legged, stretch the spine when inhaling, exhale while twisting their body to their right side, hold the outside of the right thigh with their left hand, and hold the other's left with their right hand. Legs, help the body deepen the twist, turn your head to look behind, slowly deepen with each exhalation, keep 5-8 breaths, repeat the exercise on the opposite side.

7. Seated body bends sideways

The two sit face-to-face, with their legs open at the same distance, about one leg long, with their feet facing each other, inhale to extend the spine, and exhale to bend sideways to their right side. Pay attention to keeping the waist on both sides equal, and grasp the right side with both hands. Place your feet on your side and evenly compact the ground with your sitting bones on both sides. Stay for 5-8 breaths and repeat the exercise on the opposite side.