Kneeling fitness effect: can stretch ankles, knees and hips; Stretch the spine to enhance back strength; Strengthen the strength of thighs, calves and ankles; Promote the function of circulatory system, effectively regulate tired body and mind, and bring positive energy to the body.

Kneeling posture 1: Kneel on the mat with your legs together, press your toes to the ground and tighten your calf muscles. Hands akimbo, legs, back and neck keep straight, relax breathing and feel your body stretch naturally.

Kneeling action 2: inhale, sit your hips backwards at the heel, keep your body straight and upward, open your shoulders slightly, and retract your shoulder blades.

Kneeling action 3: Exhale and raise your arms. Cross your fingers, palm up, feel the force of pulling your arm up, keep your hips on your heels and keep your back straight.

Kneeling practice skills: always keep your back straight when practicing, and feel that there is a traction force on your head to extend your spine to the sky, flatten your hips, and fully extend your spine; When the arms and shoulders are spread out, the back should not be convex or concave, the chest should be slightly open and the shoulders should be straight. The picture below is the wrong posture, I hope everyone will pay attention.

Matters needing attention

Remind people with ankle or knee injuries that it is best not to practice this pose.