Auxiliary equipment preparation: stretch a belt.

Methods: Standing in the mountain posture, adjust the extension band to the width of the lateral shoulder and hip, put it on the wrist, palms facing each other, stretch and straighten the arm forward, insert the arm backward into the shoulder groove, tighten the extension band at the wrist, raise the arm, strengthen the arm from the lateral side to the middle, then straighten the arm upward, and put it down when exhaling.

Function: In this pose, the stretching belt can help straighten the arm and enhance the arm strength.

2.Urdhva Baddhanguliyasana。

Auxiliary: an elastic belt, which is adjusted to be less than the distance between the shoulder and the hip.

Methods: Stand in the mountain posture, fasten the extension belt with your palms crossed, fasten the position of the palm root, push the palm forward, push the palm forward, straighten your arms, insert the arm bone back into the shoulder joint, and push the palm root forward and upward; When exiting the pose, put your arms back on your chest, palms back, and untie your belt.

Function: In this pose, the stretching belt can make the position where ten fingers cross more compact.

3. A variety of Yamagata.

Auxiliary equipment: an extension belt, which can be adjusted according to the stiffness of individual shoulders.

Methods: Stand in a mountain posture, with your arms on the back of your body, put the stretching belt on your wrist with buttons above your wrist, stretch the belts on both sides with the strength of your wrist to make them tight, straighten your fingertips to the ground, and straighten your arms and shoulder blades backwards, so that the front of your chest can be expanded to a greater extent. When exiting the pose, first put your arms back on your hips, and then untie the extension belt with your hands in turn.

Function: In this pose, the stretching belt can help to open the shoulder joint.

4, strengthen flexion and extension displacement (Uttanasana)

Auxiliary tools: a elastic belt, a chair and a brick. The elastic belt should be shoulder-width.

Methods: Put the measured stretching belt on the elbow, put the brick at the palm root, hold the brick firmly at the palm root, support the stretching belt with the elbow, then put the elbow on the chair bar, and retreat your legs perpendicular to the ground.

Keep your feet as wide as your hips, press your elbows on the back of the chair, keep your forearms perpendicular to the ground, swing your thighs back, swing your hips back, then sink your shoulder blades and put your head in the middle of your arms. When you exit the pose, your feet go forward and your hands hang down to untie the extension belt.

Function: In this pose, the stretching belt can help to open the shoulder joint and adducte the scapula.

5.Utthita hasta padangusthasana。

Auxiliary: The distance between a elastic belt and elastic belt is equal to the length of a leg.

Methods: Step the heel of the right leg on the measured extension belt, pull the other extension belt to the left iliac bone, adjust the tightness properly, put the extra extension belt on the left side, and put the heel achilles tendon on the back of the chair by bending the leg.

Put the other elastic belt in front of the heel. At this time, if you find that elastic belt is not tight, you can pull elastic belt to the ground, tighten it, adjust the position of your legs, pull elastic belt with your hands, straighten your legs, hold hands and hold out your chest.

Function: In this pose, the stretching belt can help the side hip to sink, sink to the ground, and swing the hip straight forward.

6.Utthita Trikonasana

Auxiliary equipment preparation: one elastic belt (long)

Methods: Enter Utthita Trikonasana (triangle type), put the extension belt around the groin of the right leg, buckle the button behind the hip, push the extension belt in front of the heel of the left foot, and then push the extension belt with the left foot.

Adjust the tightness of the stretching belt, stretch your hands to both sides, stretch your torso upward on both sides, and stretch your torso downward to the right to enter the last pose, with your head turned upward and your eyes facing the direction above your thumb.

Out-of-body posture: head leans forward, left heel presses the extension belt, left arm drives the body to inhale, feet lean forward, legs bend and untie the extension belt.

Function:? The stretching belt can help the position of the side buttock move forward and stretch the lower waist.

7, strengthen flexion and extension-concave back (uttanasana-concave back)

Attachment: an elastic belt (long)

Methods: Stretch the buckle and adjust it to a moderate length, from the head cover to the bottom. Put one end of the extension belt at the lower end of the scapula and the other end at the front point of the heel, pull the extension belt toward the floor, adjust the tightness, bend your knees slightly, and straighten the extension belt.

Straighten your legs, put your hands on the ground to make your back sag, then pull down the extension belt to make your back drop a little, move your hands back, move your chest forward, and the extension belt pulls the bottom of your scapula inward. After holding for a period of time, keep the scapula away from the extension belt and actively inward.

Out-of-body posture: hold your hips with both hands, clamp your elbows backwards, bend your knees and untie the extension belt.

Function:? Make a dent in the back.

8. Tapado Tanasana, Plasari

Attachment: an elastic belt (long)

Methods: widen the distance of the extension belt, put it in front of the feet, and put the button on the front. Open your legs in turn, adjust the distance, push the stretching belt at the front of your heel, and press down on the outside of your foot.

Lift your hips, hold your chest out, raise your head, stabilize your heels, move back and forth, and land your hands until you reach the sunken back. Hold your chest out, walk back with your hands, with your palms in line with your heels, your hands shoulder width apart, bend your elbows and touch the ground.

Out-of-body posture: Go back to the sunken back, straighten your arms, hold your hips, hold your chest out, press your heels, and get up! Take back your legs in turn.

Function: Stabilize the distance between feet, and exert force on the outside of feet better.

9. Complete ship type (Paripurna Navasana)

Attachment: an elastic belt (long)

Method: Sit on the mat, with knees slightly bent, and put the stretching belt into your body. Put it at the bottom of the scapula, adjust the tightness of the extension belt, straighten the extension belt, tilt the trunk backwards, support the ground with your palms, bend your elbows backwards, push the extension belt upward with your heels, straighten your legs, pull the position of the scapula with the extension belt, retract the lower end of the scapula, and after balancing, extend your fingers forward, with your arms parallel to the ground and your palms facing each other.

Out-of-body posture: put down your hands, bend your knees, put down your feet, untie the stretching belt, and return to Dandasana's sitting position.

Function:? Strengthen the adduction strength of legs and shoulder blades and maintain the balance of posture.

10, support head inverted (Salamba Sirsasana)

Attachment: an elastic belt (long)

Methods: Put both hands into the extension belt, above the elbow, the distance is shoulder width. Cross your fingers and fasten the roots of your fingers. The distance between the extension belts is far away from each other. Keep your hands bowl-shaped and your thumbs touching each other. Press your forearm on the mat and leave your knees.

Toe on the ground, go forward, hold your chest out, go forward, reach the limit, then bow your head, bend your legs, lift your toes off the ground, find the ceiling with your knees, find your hips with your heels, draw your hips forward, and then push your heels to the ceiling.

Out-of-body posture: bend your knees and heels to find your hips, with your knees facing up, then slowly lower your knees and thighs to find your abdomen, put down your toes in a controlled way, untie the stretching belt, stretch your hands forward, enter Adhomukha Virasana (face-down heroic posture), relax and adjust your breathing.

Function:? Keep the distance between your hands. ?

1 1, four-legged arch bridge type (Chatushpadasana)

Attachment: Two telescopic belts (short)

Method: Fold the stretching belt in half and put it on both sides of the body. Bend your knees, put your hands on the ground, roll your back and lie down. The heel is close to the hip, and the stretching belt is sleeved on the two ankles. The feet are separated, the hip width is the same, and the outer sides of the feet are parallel to each other. Tighten the tension belt to make the big arm rotate outward and downward, help the shoulder press to the ground and raise the chest.

Press the outside of heel and shoulder hard, push up the middle of hip, turn down the shoulder again, make the chest higher, retract the back scapula, push up the middle of hip and both sides of hip, and stare at the chest.

In the out-of-body posture, slowly lengthen the tailbone to the heel and lower the back one by one. This pose can be repeated three to five times, untie the stretching belt, bend your knees to the right, and push up with your left hand.

Function:? Help students who can't grasp their ankles to complete this pose.