Many people are runners, many people are yoga lovers, and some people are both runners and yoga lovers. In fact, these two sports complement each other. For example, we can choose many yoga exercises as stretching after running, which helps us to have a healthy body better and faster.

Then these movements are actually very simple and powerful, suitable for everyone.

Right angle type

Stand with your body bent at right angles, your hands stretched forward and your back straight. The upper arm and upper back exert force to stretch the hips and legs. Keep moving for 30 seconds, don't push your hips back, and pay attention to tightening your abdomen.

Warrior no.1 style

The lower body is leg press-shaped, so be careful not to bend your knees over your toes, keep your other leg straight, keep your upper body straight, and raise your hands to stretch upward. At this time, there is a strong sense of stretching behind the legs. Keep breathing evenly for one minute. You can try to squat your hips a little.

arch form

Lie flat on the yoga mat, with your legs tilted upward. At the same time, reach back and grab your feet, lift your upper body, and support your whole body with your abdomen on the ground. Raise your head, stare ahead, and breathe smoothly. You can obviously feel the stretching of the abdomen, which is actually a whole-body stretching.

Dance style

Stand up straight, tilt your right leg backwards, and at the same time extend your right hand to the toe of your right foot, straighten your left leg, and extend your left hand horizontally forward. The whole body is as elegant as a ballet dancer. Keep the pelvis upright, and the inner thighs and waist are obviously stretched.

Beam foot forward bending type

First, sit on the yoga mat with your legs crossed and your feet facing each other. Hold your feet with your hands, and lean down so that your head can reach your feet. Keep your back straight and relax your neck and shoulders. Take a deep breath, which can stretch the inner thigh muscles well. Keep moving for thirty seconds.

Down dog style

Stand up straight and bend down to reach the ground. When your hands are on the ground, keep your feet completely on the ground and turn your body upside down. v？ Type. Hip up, back straight, don't shrug your shoulders, press your hands and feet on the ground and watch your toes. Keep breathing slowly and keep exercising for one minute.

Low lunge

The low lunge is even lower than the lunge. Keep the same upper body straight and extend your hands upward. Lower body straight legs press down on knees and ground. Bend your legs to support your whole body, keep your feet close to the ground, and keep your knees from exceeding your toes. Abdomen in and breathe steadily. Stretch the front thigh and waist muscles. Keep moving for about 30 meters.

Pozitia Copirui

First, kneel on the yoga mat, adjust your breathing, bend your upper body and lie on the ground, put your hands on your sides and stretch forward. Relax your shoulders and waist, breathe evenly and feel the stretching of your hips. Keep moving for one minute.

Maogongyao

As the name implies, the whole body should stand on the yoga mat like a cat, kneeling on both legs and supporting the ground with both hands. Arch your waist slightly, slowly return to your original position, then arch again, and change your breathing rhythm with the movement rhythm. Breathe like a cat.

Cat stretching

Hold still and press your back down horizontally until your head touches the ground. Stretch your hands forward and press your back down, and you can obviously feel the stretching of your shoulders and waist. Stretch like a cat. Keep moving for one minute. Get up.