"We always give up stretching and yawning when we get up, because the alarm clock will ring to remind us to start the day's schedule."
Gao Mili, founder and coach of the studio, said. She designed this morning to help you relax, concentrate and be energetic.
Inhale and exhale slowly at first 1 minute or 2 minutes. Then pose and breathe, relax, and be careful not to force yourself.
Keep stretching long enough for you to breathe twice. If you don't have 20 minutes to finish this whole set, then you can do postures 1, 3, 5 on one day and 2, 4, 6 on the other.
1, waist stretching exercise
Sit up straight, cross your legs, press your ischium on the ground, lengthen your spine and stretch your head. If you feel uncomfortable, you can sit on a pillow or a folded cushion, or stretch your legs. When doing this stretching exercise, be sure to put your ischium on the ground.
(a) Put your left hand on your right knee, inhale, and then lengthen your spine. Exhale, turn right, breathe, return to the initial position, and then do it in the opposite direction;
(b) Put your right hand on the ground, raise your left arm over your head, inhale, stretch your fingers to the ceiling, then exhale, stretch to the right and stretch to the left. If your left ischium leaves the ground, then your stretching is not enough. Breathe, turn to the other side, then repeat, do the left side.
2. Lazy cat stretching
Kneel on the ground and put your hands on the ground. Stretch the spine with the head facing the front wall and the tailbone facing the back wall. Inhale deeply, exhale deeply, then turn your back to the ceiling like a hungry cat, and turn your chin to your navel. The next time you inhale, arch your back, turn your abdomen to the ground, lift your ischium and clavicle, and at the same time, look up at the ceiling. Do it three times in turn.
3. Down dog style
Put your hands and feet straight on the ground, press your fingers on the floor, and bend your feet. Lift your * * * up and down, keep your knees bent, breathe, and then "wag your tail". Put one of your heels on the ground and straighten this leg. Breathe, lift this leg and straighten the other leg.
4. Forward type
Return to the ground with both hands and feet, and move your right foot forward so that your toes are in line with your fingers and your knees are above your ankles. Then slowly slide your left leg behind you and kneel on the ground to keep your spine straight. To increase your stretching strength, press your hips forward, put them down, lift your collarbone, breathe, and then do it again on the other side.
5. Running style
Then start doing the above forward pose and lift your * * * towards the ceiling. Pull your hand back a little and straighten your front legs as much as possible. The second step is to press your heel to the ground, and your toes can bend slightly. Try to keep your legs straight when your hips are facing the ceiling. Relax your upper back (as shown), breathe, and then do it again on the other side.
6. Triangle
Next, start the running mode above. Place your right hand on your right tibia or ankle and your left hand on your left rib. Then turn left and spread your body so that your left shoulder and right shoulder are in a straight line. Turn your left foot so that your left toe is forward and your right toe is sideways. If you think you can do it at this moment, lift your left arm and reach straight to the ceiling so that it is in line with your right shoulder. Keep your spine straight and look at your left arm. If this will hinder your neck movement, you can look ahead. Breathe and switch to the other side.
The end of relaxation exercise
Lie or sit quietly and listen to your breath for a few minutes. Then smile. This is the great "mouth", which can help you improve your facial muscles and make you feel happy.
You,,,