2. Phantom chair style: stand up and bend your knees, sit down backwards, hold your hands behind your body, rotate your big arms outward, unfold your collarbone, lift your chest upward, lengthen your neck, contract your ribs inward, and keep five groups of breathing.
3. Inclined board: sit on the chair, put your hands on both sides of the chair, put your wrists under your shoulders, press your palms down hard, stretch your legs forward in turn, inhale, hold the chair with your hands, lift your hips up, press your heels and forefoot on the ground, and keep five groups of breathing.
4. Sit in a chair with your legs parallel to the ground and vertical, inhale, push your hands with your ischium to drive your spine to extend upward, raise your arms above your head, palms facing each other, exhale, keep your ischium stable and bend to the left, put your left hand next to your hips, and your right hand up. Look up at your right hand, and your left waist will not be squeezed. Keep five groups breathing and complete the reverse exercise.
5. Torsion of sitting posture: sit in the center, with your legs apart from the pelvic width, inhale, hold your hands above your head, raise your armpits, chest out, shoulder blades down, exhale, twist your abdomen and chest to the right, put your left hand on the outside of your right thigh, and hold the chair handle with your right hand. Every time you inhale, push your ischium down, stretch your spine up, exhale more and twist backwards, keep five groups of breaths and complete the reverse exercise.
6. Goddess twist: Stand, with one leg apart, toes pointing outwards at 45 degrees, inhale, bend your hips and knees, sit your hips backwards and downwards, put your hands on your knees, exhale, keep your legs stable, keep your pelvis neutral, turn your body to the right, relax your shoulders, and keep five groups of breathing to complete the contralateral exercise.
7. Right-angle style: Stand in front of the chair, with your legs apart from the pelvis, press your feet to the ground at four o'clock, inhale, raise your head with your hands, exhale, bend your hips, lean forward, put your hands on the chair, keep your ankles perpendicular to your ischium, and keep your ischium backward. Extend your spine forward to close your abdomen and ribs, relax your shoulders and keep five groups of breathing.
8. Sitting in the bird king style: Sit in a chair, lift your left leg up and wrap it around your right calf, lift your hands horizontally in front of your body, wrap your right hand up and your left hand down, touch your thumb, point your thumb at the tip of your nose, inhale, hold your chest up, exhale, sink your shoulder blades, elbow up, keep your hands away from your face, and keep five groups of breathing.
9. Side-leaning: Put your left hand on the chair, lift your left leg over your body, and keep your right hand parallel to the chair. Adjust your breathing and hold it for two minutes.
The benefits of insisting on yoga
1, promote blood circulation, enhance endurance and body flexibility: Yoga can accelerate the heartbeat and the circulation of oxygen-enriched blood, thus strengthening our blood circulation. Almost all yoga classes can make you sweat, practice deep breathing and speed up the heart rhythm (promote blood circulation), massage and stimulate the excretory organs through twisting and bending postures. Regular practice of yoga has a great detoxification effect.
2, release pressure: enhance self-confidence. Regular practice of yoga can calm the body, mind and spirit, promote the function of immune system and expel toxins produced by stress in the body.
3. Strengthen respiratory management: increase disease resistance. The quality of breathing often directly affects our body and mind. When we learn how to control and relax our breathing, we will find that we can control our body and mind more effectively.