How to practice hip lifting in yoga
1, camel style
(1) Kneel on the mat with your legs shoulder width apart, put your instep on the ground, and hold your waist with your hands.
(2) Inhale, push your hips forward, lean back your chest, and keep your eyes on the front.
(3) First, put your left hand on your left foot to keep up, and keep your right hand still.
(4) Then put your right hand on your right foot and keep your chest backward and your hips forward.
(5) Slowly lean your head back, breathe naturally, and stretch your neck.
(6) Keep breathing for 10~ 15 times, then slowly resume kneeling on the mat, put your hands together on your chest, rest your forehead on your hands, and resume breathing.
Step 2 collapse
(1) King Kong kneels on the mat, puts his hips on his heels, and naturally relaxes his hands at his sides to keep his back straight.
(2) Grasp the forefoot of your feet with both hands, with your palms facing the soles of your feet, and keep your arms straight.
(3) Use the strength of the waist and abdomen to lie back slowly. First, drop your elbows, and then lie down slowly.
(4) Keep your feet on both sides of your thighs, with your feet on your back, your back on the ground, your hands on your head, and keep breathing naturally.
3. Lift your legs and hips.
(1) Put the yoga ball under the abdomen, and then support the ground with both hands.
(2) The body is in a straight line, the legs are close together, the muscles of the legs and buttocks are tightened, and the shoulders are relaxed. Bend your right leg and hook back, straighten your toes and exhale.
(3) Inhale, slowly lift the left leg, make the right foot close to the inner side of the left thigh, stretch the chest, look forward, pay attention to keep the body balanced, exhale, put down the left leg and relax the right leg at the same time.
(4) Then restore the body to the state of natural relaxation at first, and change legs and practice repeatedly.
4. Stretch the yoga ball backwards.
(1) Kneel on the mat, keep the hip width, hold the fitness ball with your arms from the back of your body, close your hips, and look straight ahead.
(2) Exhale, bend back, expand your chest and pull it up, and then stick it on the fitness ball.
(3) Inhale, stretch your arms far away, relax your abdomen, release your strength on the fitness ball and breathe evenly.
(4) When inhaling again, put your hands around the fitness ball again, exhale slowly, lift your body by the strength of your abdomen, and return to the starting position.
How to clean the yoga mat
1. Fill a basin with clear water, add washing powder or washing liquid, and stir evenly with hands or hard objects;
2, put the towel into the basin, fully soaked, wring out the towel, pay attention to the towel is best new, without too many stains;
3. Wipe the yoga mat with a towel from top to bottom or according to the texture of the yoga mat until it is clean;
4. Put the towel into the basin, clean it, and then wipe the yoga mat several times until the washing liquid is wiped clean;
5. Put the yoga mat in a ventilated and dry place to dry, and try not to be directly exposed to the sun, so as to avoid the deformation and fading of the yoga mat.