Ostrich-style legs are shoulder-width apart, lean over, put your hands under your feet, let your palms communicate with them, look up when inhaling, and slowly relax when exhaling. This posture can improve cervical fatigue and can be done together with Palmer format.
2
Lie flat like a fish, arch your body when inhaling, support your body with your head and hips, and form a hole in your back; Knees are bent and crossed, palms closed on the top of the head or arms crossed to hold the elbow joint. When exhaling, slowly relax and lie flat. This action can put the stress point and extension point on the cervical spine, which is very helpful for the health of the lumbar spine and can also eliminate wrinkles in the neck. Beginners can straighten their legs, which greatly reduces the difficulty and makes the exercise goal more clear. four
Cats stretch to keep kneeling, with hands and knees as gravity support points. When inhaling, your back is sunken, your chin is lifted up, your hips are lifted up, your shoulders are pressed down, and your arms are straight. When exhaling, arch your back so that your chin and chest are close together. The cat stretching action of landing at four o'clock can effectively exercise the muscles of the back and abdomen, making the spine more flexible and less difficult. Website: www.ruiliyoga.com.cn