Shoulders and elbows are often too painful to lift, and even small movements such as combing your hair can't be easily completed? When climbing the stairs, my waist suddenly flashed and there was a sharp pain? Legs are prone to edema, and it feels as heavy as a stone after sitting for a day? The body is too stiff and the tendons are not smooth, which will make these symptoms appear frequently! If you want to restore your lightness and flexibility, come and try lacing!

Stretch the body the twelve meridians, dredge blocked meridians, blood vessels and nerves, and make the body feel like a duck to water again. Very relaxed and comfortable ~

Come on, sedentary people don't worry, practice the following 8 yoga moves to stretch their muscles!

Down dog style:

Kneeling posture, palms shoulder width, knees hip width, toes on the ground, heels in the air.

Move your palm forward 10- 15 cm, slowly tuck in your abdomen, exhale, lift your hips and push up, and straighten your legs at the same time, so that your body is inverted V-shaped; Press your heel as far as possible to the floor, but don't push hard.

Try to straighten your arms and push your upper body to your thighs to make your back straighter; Relax your neck and head, gently hang your head between your arms and stay for 5-8 breaths.

One-legged dog style:

Be a dog.

After breathing slowly, slowly lift your left leg, keep your knees straight, press down the center of gravity of your left foot, and tilt the whole lower body to the right from the waist.

Relax your head and neck and stay for 5-8 breaths.

Side triangle extension:

Feet apart, slightly wider than shoulders; Relax your shoulders and arms naturally.

Raise your arms at the side of your body at shoulder height, and turn your right knee and right foot outward by about 90? Left knee, left foot rotates to right foot about 15? .

Bend down to the right and bend your right knee by 90? Put your right hand on the floor behind your legs to support your body; The left hand extends to the right side of the body and is in a straight line with the body; Look ahead and take 5-8 breaths.

Warrior style:

Take a big step forward with your right foot and bend your right knee by 90? Angle, left leg straight back.

Hold out your chest and open your chest like a soldier; The body bends back, the left hand is supported on the left leg to maintain balance, the right hand is extended backwards, and the head is also lifted backwards, and the whole body is in a meniscus shape.

After breathing 5-8 times, the body returns to its original position.

Dance king style:

Spread your feet to twice the width of your shoulders, and extend your right arm forward, keeping it parallel to the ground.

After breathing smoothly, lift your left foot backward and hook your left big toe with your left hand; Lift your right arm upward, point diagonally upward, hold your chest high, and your eyes will stay at the fingertips of your right hand.

Keep the balance 10- 15 seconds and switch to the other side.

Pigeon style:

Sit on your right hip, with your right foot in front, your knees bent, and your left foot naturally extending backwards; Push your hands slightly in front of your body, open your fingers and stretch your back upward.

The whole upper body lies flat, the chest is as close to the right foot as possible, and the forehead is attached to the ground; Elbows support the ground and palms are closed in front of your head.

Keep breathing steadily, stay at 1-2 minutes and then switch to the other side.

One-legged pigeon king style:

Sitting posture, the right knee is bent on the ground in front of the body, the heel is attached to the left groin, and the knee is on the ground; The left leg should be straight back, with the front thigh, knees and toes touching the ground.

Place your right hand on your right knee and lift your left foot with your left hand until the heel of your left foot touches your hip. At the same time, try to hold your chest out, open your shoulders back and stretch your head and neck back.

Take a few gentle breaths, and then do it on the other side.

Bow:

Lie on the mat, bend your knees, grab your feet with your arms back and take 2-3 quiet breaths.

Lift your knees off the ground, pull up your legs with your arms and drive your chest off the ground.

Raise your head and lean back, and try to support the weight of your body only with your abdomen; Hold the posture for about 20 seconds, return to the initial prone position, relax, and then do it three times.

Camel style:

Kneeling posture, knees open to hip breadth, soles up; Hands are naturally placed above the pelvis and the back is straight.

Starting from the upper back, slowly bend back, tighten the muscles of thighs, buttocks and abdomen, and face the ceiling; When bending backward, put your left hand on your left foot and extend your right hand backward.

Inhale, put your hands behind your body, lift your chest up, keep breathing naturally for 5-8 times, and slowly restore your original posture.

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