Basic yoga, learn to sit and pray from scratch?
1 step, sitting posture, spine straight, palms up on knees. Tip: When you do the action, you should feel a thread on your head.
Step 2: take a deep breath, bend your arms, raise your elbows on your chest, touch your elbows and put your palms up. Tip: The upper arm is level with the ground, the forearms should be attached to each other, and the eyes should look straight ahead. ?
Step 3: When exhaling, raise your hands as high as possible. Hold this position for 20-30 seconds. Tip: Pay attention to consciously clamping the arm and elbow when lifting the arm, and don't separate them. ?
Bend forward and backward:
Step 1: put your legs together, bend your upper body downward, and put your palms on both sides of your feet as much as possible. Tip: If your palms can't touch the ground, your legs can be slightly apart. ?
Step two, keep your body posture, put your center of gravity on your thighs, flip your arms off the ground and stretch forward, with your fingers crossed behind your back. Keep breathing deeply. ?
Step 3: Then bend your knees, slowly lift your upper body and extend your arms backwards. Keep your posture and breathe 3-5 times. Tip: At this time, the upper body leans forward about 45 degrees, the head should be slightly raised upward, and the line of sight should be tilted upward!
Leg stretching in sitting position (with the help of elastic band):
Step 1: Sit on the yoga mat, straighten your legs forward, straighten your upper body, put the middle part of elastic belt on the soles of your feet, and grasp both ends of elastic belt with both hands. Step 2: Then bend your arms and pull elastic belt back. Hold the posture for 20-30 seconds, then return to the position of 1 and repeat the action for 20-30 times.