What Bian Xiao brings is a short training sequence of mobile yoga, which makes you relatively active in a short time, improves your attention, and at the same time, releases relaxation without being nervous. Get rid of the wet body and return to the fairy state! Anyway, enjoy yoga on rainy days ~
1. Dance king style
A. Stand in a mountain style, with your legs together, your left knee bent and your feet bent back.
B. Grasp the outside of the left foot backwards with your left hand, pay attention to the palm backwards, hold the arch position of the sole plate with your thumb, and put the rest of your fingers on the instep.
C. Pull up the left foot, turn the left knee backward and upward, turn the left shoulder outward and turn the left elbow outward, continue to lift the left knee, continue to turn the left shoulder and elbow outward, continue to lift the left knee, and continue to turn the left shoulder and elbow outward.
Bend your elbows upward, raise your right hand on your knees and stretch upward.
D. Grasp the back of the left foot with your right hand, bend your elbow, rotate your shoulders outwards, keep your left leg up, hold your chest out and open your chest more.
2. Handstand magic chair style
A. stand upside down facing the wall. Put your hands on the ground, shoulder width apart, and point your fingers towards the wall. Straighten your elbows and put your feet close to your hands.
B. Exhale, jump on one leg, lean against the wall, and then lift the other leg so that both feet lean against the wall. Shoulders up, arms straight, hands on the ground. Legs together, keep parallel, look forward or hand.
C. Do magic chair cross-legged for 30 seconds. Go back to yoga and rest on your knees.
3. Wheeled type
A. Lie down, bend your legs and step on the ground, and put your hands on both sides of your pelvis. When exhaling, the knees approach inward and the soles of the feet push outward (but there is no actual movement).
B. When inhaling, the soles of the feet should be kept strong, and the inside and outside should be evenly compacted on the ground.
C. Exhale, start the gluteus maximus, lift the buttocks, and stretch the front side of the buttocks. Increase the bending strength of the body when inhaling. Make all the wheels!