This pose can stretch the abdomen, thighs, arms, knees and ankles. Can relax tired legs; Massage the abdomen, improve digestion and lose excess fat. Stretch the spine and improve your posture. And I am eager to learn and learn quickly.

Practice this yoga pose in the evening after work and relax and enjoy the last night ~

1, plate bracket

A. Lie flat on the ground, with abdomen tightened, spine straight, hands extended forward, elbows and forearms close to the ground, and upper arms perpendicular to the ground;

B tighten the abdomen, keep breathing evenly, look straight at the ground, lift your legs up with the strength of your hips and waist, and keep your feet balanced against the wall;

C. Keep the action for 30s and repeat the action for 5 times.

2. Changes in toe angle

A. Squat on the ground, tighten the abdomen to keep breathing evenly, keep your feet together, and keep your legs apart for a certain distance until your knees are slightly different by 40cm.

B. The torso of the upper body leans forward slowly, with the head passing through the middle of the knees and hands clasped behind the knees to keep the body balanced;

C. Keep the action for 30s and repeat the action for 5 times.

3. Camel variety

A. Kneel on the ground, put your hands on both sides of your waist, keep your left calf close to the ground, and support the ground with your knees on the ground to keep your body balanced;

B) The right calf is bent and stretched to the inner thigh, the right palm is close to the root of the left thigh, the abdomen is closed, the breathing is kept even, and the head and upper torso slowly lean back;

C. Keep the action for 30s, practice on the other side, and repeat the action for 5 times.

4. cobra variety

A. Tighten your abdomen, lie flat on the ground, stretch your hands forward, touch your elbows and forearms on the ground, and slowly lift your upper body up with the strength of your arms until your abdomen leaves the ground;

B. Stretch your legs backwards and spread them a certain distance. Keep your legs close to the ground to keep your body balanced. Look straight ahead and keep breathing evenly.

C. Keep the action for 30s, practice on the other side, and repeat the action for 5 times.

If you feel pain or discomfort, leave the stretching state, slowly re-enter the stretching state and take a deep breath. It will give your body more space and make you feel better. If you feel severe pain, stop and quit? This doesn't mean that you are stretching, and you may get hurt.