As the saying goes, going to bed early and getting up early is good for your health. Many old people like to go out for exercise very early, but it is good to go out for exercise in summer. Doing morning exercises in winter is not only because of the cold weather, but more importantly, the air pollution is more serious now. In the past, people paid attention to it. When they wake up in the morning, they open the window to breathe fresh air. Now, when they open the window, they may take a breath of smoke.

This is not an alarmist. The news also reported that an old man insisted on going out to exercise in the early hours of the morning all the year round and got lung cancer as a result. Finally, the investigation found that it was caused by serious air pollution, long-term outdoor exercise and inhalation of a large number of harmful substances. Originally, I wanted to exercise, but it backfired. It was really embarrassing.

Many people are puzzled by this, don't exercise? In fact, there are ways to exercise easily without going out in the morning, and the effect is better and easier.

Today, I will introduce you to a set of yoga postures. Keep practicing 10 minutes every morning, which can help dredge the meridians of the body and make you more energetic!

1. Camel variety

Camel Pose, Sanskrit name: Ustrasana Ustra, English name: camel pose, because literal translation is camel action, which is an important kneeling posture in hatha yoga. Practicing camel posture can stretch, strengthen and flexible the spine, and improve the stiffness and scoliosis of the spine; At the same time, it can promote the blood circulation of the body, deliver fresh blood to the pelvis, legs, chest, waist and arms, and nourish various organs of the body; The most important thing is to fully straighten your back and improve the bad posture of drooping shoulders, hunchback and neck forward.

Practice method:

A. Kneeling with your legs together, with your hands akimbo, your body leaning back, your hands raised above your head and your body supported on the ground above your head;

B. Hold your head high, stretch your shoulders, stretch your spine, push your hips forward, and keep your legs balanced.

C slowly open the left leg and straighten it forward, keep the sole of the foot on the ground for 30 seconds, and change legs for practice.

2. Riding and twisting variant

The horse riding style is a variant on the basis of horse riding style. Leg movements remain unchanged, and the leg movements of flexion and extension can stretch and beautify the muscles and lines of the legs, lengthen the legs, and at the same time, add the twist of the waist to achieve the effect of shaping the waist and abdomen. In the process of practicing riding and turning, it is necessary to relax breathing and keep deep breathing to feel the focus and strength of the body, enhance muscle endurance and achieve the best shaping effect.

Practice method:

A. Start from the kneeling position of two legs, with the left leg moving forward, knees bent, and the right leg straight back, and keep the posture.

B. Twist the left side of the body, with the left hand assisting the left ground, hold your chest out, keep your right hand straight up and back for 30 seconds, slowly withdraw the movement, and change it to the right twisting movement.

Every day 10 minutes, practice the state of your young girl. What are you waiting for? Now spread out the yoga mat and start practicing! As long as you persist, victory is waiting for you ahead! Come on!