Stand with your feet together, with your big toe slightly apart, and the other four toes flat on the ground, with your head relaxed and facing forward.

Tighten your knees and tighten the muscles on the back of your thighs and buttocks. Chest out and abdomen in, spine straight.

Tip:

Don't put all your weight on your toes or heels, but distribute it evenly on the soles of your feet.

The ideal posture is to raise your hands above your head, but for convenience, you can also put your hands on the outside of your thighs.

Leg suction relaxation is a standing yoga movement. With the growth of age, especially after entering old age, people's sense of balance will get worse and worse. Suction and relaxation of legs help to improve their sense of balance and exercise their ability of concentration. Regular practice of this yoga movement can also relax the knee and ankle joints. When older people practice this posture, it is best to have a support next to them.

Exercise:

Stand in a basic posture.

Inhale, bend your left knee and raise it as high as possible.

Exhale, cross your fingers in front of your left calf and try to keep your knees close to your chest.

Release your hands, slide your left hand downward, and grasp the instep, so that your left toe points backward, your left thigh and your right thigh are on the same plane, and your right finger points forward to the right for 30~60 seconds.

Exhale, put your hands down, put them at your sides, and put your left foot next to your right foot.

Change your right leg and do the same exercise.

Repeat 3 times on each side.

Key points of practice

Try to keep it longer and longer, and practice the same on both sides. Tip: Try to keep a good breath and move slowly. In the initial practice, you may have a bad sense of balance and need to practice repeatedly to be effective.

One-legged three-step stance is the most basic yoga action in yoga stance. Regular exercise helps to improve the sense of balance and posture of the human body. It can bend leg muscles and enhance leg strength. It can also increase blood circulation in the head and make people look rosy.

Exercise:

Stand in a basic posture with your upper body bent forward and your hands on the outside of your feet.

Bend your right knee slightly, and put your right foot on the back of your left foot to balance your body. After putting it down, do the same exercise with your left foot.

Bend your right knee, put the back of your right foot on your left knee and keep your body balanced. After putting it down, do the same exercise with your left foot.

Bend your right knee, place the back of your right foot in the left groin, and keep your body balanced. After putting it down, do the same exercise with your left foot.

Inhale, slowly lift the upper body and return to the basic standing posture.

Key points of practice

Try to coordinate the process of each step with the process of breathing and complete it as slowly as possible.

point out

Try to practice more than three times. Please practice carefully if you have high blood pressure or dizziness.

The basic triangle is the most basic yoga posture in the introduction to yoga. Its practice can stretch the spine, cervical vertebrae and expand the chest to the maximum extent.

Persistence in practice can effectively correct teenagers' leg straightness and slight leg deformity, relieve back tension and relax muscles.

Exercise:

Stand in a basic posture with your feet apart and your knees straight.

Inhale, slowly raise your hands horizontally, straighten your elbows, and straighten your hands as much as possible.

Straighten the spine and cervical spine and keep the upper body upright.

Key points of practice

Try to coordinate the process of each step with the process of breathing and complete the coach's prompt as slowly as possible. When standing, try not to lean forward, keep your whole body in a straight line, stretch up as far as possible, and stretch your arms to both sides as far as possible.

Triangle stretching rotation is a basic yoga movement in yoga posture. This yoga movement goes further than the triangle, exercises the waist with greater intensity, strengthens the strength of the waist and lumbosacral vertebrae, and enhances the elasticity of the spine. Exercise your legs more intensively. Stretch the sides of the neck to strengthen the muscle strength of the neck.

Exercise:

Stand in a basic triangle.

Exhale, take the waist as the axis, slowly turn the upper body to the lower right, try to touch the fingers of your left hand to the outside of your right foot, point the fingers of your right hand to the sky behind you, and look forward. After holding for 30~60 seconds, inhale and return to the basic triangle.

Exhale and do the same exercise on the left side.

Do it three times on each side.

Key points:

Strengthen flexible waist exercises to greatly stretch and strengthen muscle strength.

Tip:

Patients with hypertension should be cautious. Seriously feel the feeling of stretching the back of the thigh.