Self-practicing fitness yoga 1 1, mountain style (forest style)

Stand with your feet together, put your arms at your sides naturally, and take a deep breath.

2, tiptoe forest style

Feet together, arms together straight, arms extended upward, as if to touch the sky. Slowly, keep your heels off the ground, focus on your toes, keep your balance, and look at a certain point in front to balance your body. Slowly lift your right foot and put it on the inside of your left leg. The higher the better. With the increase of self-confidence, raise your arms as high as possible.

3. Types of residual limbs

Look at a certain point in front to balance your body, slowly lift your right foot and put it on the inside of your left leg. The higher the better. As your self-confidence increases, try to raise your arms as high as possible.

4. Half-dog style

Find a waist-high table, stand with your face facing the table, bend down and let your palms lie flat on the table, palms down.

5, the dog is inclined, the cat is inclined.

Your feet are shoulder width apart, your knees are relaxed and bent, and your hands are flat on your knees. Imagine that your navel is stretched up to the ceiling and then put down. The back is arched (dog's oblique) and rounded (cat's oblique) alternately. Inhale when the dog leans, and exhale when the cat leans.

6. Warrior style

Stand with your feet apart. Stretch your arms as far as possible and turn your legs and head to the right. Bend your right leg slightly. Get ready to change direction and practice the other side.

7. Triangle

Warrior pose Next, straighten your legs and point your feet to the right. Tilt to the right. Straighten your left arm The right arm extends to the right leg.

8. bend your knees

Sit down, put your legs straight in front of you, relax your knees and bend them slightly. If it's more comfortable. The torso of the upper limb is bent, and the arm is stretched out to grasp the foot. If you can't touch your feet with both hands, grab both calves. This position is uncomfortable for you to do. For a change, simply lie on your back, put your arms around your knees, lean as far as possible to your chest and take a deep breath.

9. Chest enlargement

Stand up straight, with your hands behind your back, your shoulders clasped and drooping, your arms lifted up, and your chest lifted up as high as possible.

10, stretch neck forest style

Stand up straight, tilt your head slightly to one side, and put your right ear comfortably on your right shoulder. Get ready to change direction and practice the other side.

Self-practicing fitness yoga 2 8 yoga poses relieve waist discomfort

Action:

1. Get on your knees, one cubit away. Put your hands on the ground and keep an elbow between your hands and your knees.

2. Inhale, bend over, raise your head, stretch your neck, exhale, arch your back, bow your head, and stick your chin to your collarbone;

3. Keep breathing three times between each inhalation and exhalation. After 10, relax like a baby.

Action:

1, hands on the ground, knees on the ground, knees together, with an elbow distance between hands;

2. Inhale, lift one leg, then lift the upper limbs, raise your head, straighten your hips and straighten your knees;

Action:

1. Kneel with your legs as wide as your hip joint, put your hands on your waist, inhale and exhale gradually.

2. When you feel comfortable, grab the heel with both hands, inhale, and expand your chest upwards;

3. Lean back in a controlled way, with your head tilted back and your neck elongated, and keep this posture for 5 breaths.

Action:

1, sitting posture, legs together and straight forward, hands up, driving the spine to fully straighten;

2. Inhale and try to raise your head, lengthen your back, exhale, move your upper body forward, grab your thumb with both hands, droop your back, straighten your knees, and keep breathing for 3 times;

3. Exhale, elbows on the ground, abdomen, chest and head as close as possible to the legs, and keep breathing for 5 times.

Action:

1, lie prone, put your palms next to your shoulders, inhale, support your body with the strength of your waist, put your hands on the ground, open your chest and lean against your shoulders;

2. Put your legs together, look up, stretch your neck, look at the ceiling, and keep breathing for 5 times;

3. Exhale, bend your arms and resume prone movements. Action:

1, prone, forehead or chin on the ground, hands clenched, fist heart up, placed in the groin;

2. Inhale, with the waist as the axis, put one leg at 45 degrees with the ground, or put one leg on the knee or under the other leg;

3. Keep this posture for 5 breaths, put down your legs in turn, do the other side, and relax your abdomen.

Action:

1, lie on your back, put your hands at your sides and bend your legs;

2. Put your ankles or palms down, press the ground with your arms, inhale, unfold your chest, lift your hips, waist and back one by one, support the ground with your shoulders, lift your hips and back as high as possible, and keep your chin against your collarbone for 5 breaths;

3, exhale, step by step back to the spine, lie on your back and relax.

Action:

1, lightning sitting posture, hands clenched on the abdomen, or on the sides of the body;

2. Inhale, unfold the chest, raise your head, exhale, slowly bend the upper body forward, naturally droop the elbow joint or put your arms at your sides, keep your forehead and nose in contact with the cushion surface, and stay for 5 breaths;

3. Inhale, get up slowly and resume the lightning sitting position.