Step 1: Stand with your feet shoulder width apart, inhale, cross your fingers in front of your pelvis, keep your back straight, and relax your arms and shoulders.
Step 2: Don't move your shoulders forward, aim directly above your hips. Exhale and bend your knees to 45°C, with your thighs open and your knees directly above your toes. The coccyx is adducted, the lower back is elongated, and the movement is maintained 10 second.
Step 3: Inhale with straight legs, lift your heels and stand up straight. Stretch the whole body upwards 15 seconds, and repeat this action for 3-5 times.
Next, increase the difficulty of the movement, bend your knees 45°C, raise your heels, and hold 10- 15 seconds. Put down your heels and inhale, straighten your legs and repeat 3-5 times.
End action: put down the heel, let the ankle move and relax the ankle.
When paying attention to your movements, imagine your spine sticking out of your head.
2 flamingo action map This yoga action can bend the hip, relieve back tension, and cure flatulence and constipation.
The first step of the action process: move the body center of gravity to the left foot, lift the heel of the right foot and tighten the left thigh.
Step 2: inhale, lift your right foot, hold your right knee with your fingers crossed, straighten your arms and sink your shoulders. Exhale, bend your elbows and pull your knees to your chest, and consciously tighten your abdomen. Repeat the action for 3-5 times, and the last action to keep the knee pulled to the chest is 15 seconds. Lower your right leg and repeat the other side.
End action: put down your legs and close your eyes to rest 15 seconds.
Pay attention to the fixed point in front of your eyes for better balance.
3 Dynamic Forward Flexion Graphic Action Flow Step 1: Separate your feet with hip width and tighten your thighs.
Step 2: Inhale, raise your arms above your head and palm forward. Bend back, tighten hips and push pelvis forward. Exhale and tuck in your hips, tuck in your abdomen, and extend your arms and spine outward and downward. Hands on the ground, waist and abdomen close to thighs. Repeat 1, two-step action 10-20 times.
End action: gradually lift the spine, return to the initial position, and relax.
Note that people with high blood pressure, low blood pressure or spinal problems should not do this.
4 triangle stretching diagram This yoga movement can improve posture and modify waistline. It can also harmonize the reproductive system and relieve discomfort during physiological period.
The first step of the movement process: the feet are the same width as the crotch, the left toe is slightly inward, and the right foot is 90°C outward, so that the right heel is aligned with the left heel. Raise your arms to shoulder height, hold your chest out and take a deep breath, and turn to look at your left hand.
Step 2: Exhale, move your hips to the left, bend your torso to the right, gently put your fingers on the ground, straighten your left arm up, move your left chest back and forth, and keep expanding your chest. Sticking the palm to the ground can increase the difficulty of movement. Keep exercising for 30-60 seconds and breathe naturally. Go back to the right and repeat the action on the other side.
End action: return to the right side of the body, put your feet together, and put down your arms to rest.
Pay attention to make the whole hip face straight ahead as much as possible and keep your legs strong.