Relax toes, instep, heel, ankle, back of calf, tibia, knee socket, knee, back of thigh, front of thigh, groin, hip, hip, side waist, side armpit, shoulder, upper arm, elbow, forearm, wrist, back of hand, palm and all fingers.
Relax the chest, whole chest, heart, diaphragm, abdomen, viscera, pelvis, whole spine and whole back.
Front of neck, cervical vertebra, back of head, top of head, scalp, forehead, cheeks, ears, eyebrows, eyelids, eyeballs, eyelids, nose, lips, teeth, tongue, chin and the whole head.
Now I feel that every joint of my body is relaxed, and my body is very light, as light as a feather floating in the air. I am lying on the beach, lying on the beach, without wind or waves; Blue water, blue sky, the sea is calm. ...
Leave it blank for about two minutes.
A flock of seagulls are flying in the blue sky. The wind is getting stronger and stronger, and gradually there are waves that touch my feet and my whole body.
Pay attention to my breathing. My breathing is natural and steady. When I breathe in, I feel that I am breathing in. When you exhale, you feel that you are exhaling, and your breathing is natural and smooth. I gently move my toes, gently turn my ankles, gently move my fingers and gently turn my wrists. I gently turned my head to the right, slowly turned back to the middle, then gently turned left and slowly turned back to the middle.
Now, put your palms together on your chest and rub them together. When the palm is hot, let the hot palm press on the navel, gently rub the abdomen and massage the internal organs. The internal organs of the abdomen are heated in warm hands and can be massaged.
Continue to rub hands until the palms are hot, and let the hot palms gently pat the cheeks, just like a mother caressing a baby and patting her head, feeling that all fatigue has been eliminated. Gently press your thumb on your temple and feel your energy is recovering.
Rub your hands until your palms get hot. Cover your closed eyes with your hot palm. Your eyes will feel warm, your eyeballs will relax, your eyes will slowly open in the warm palm, your fingers will slowly slide down, and your eyes will gradually adapt to natural light.
Take a deep breath, exhale slowly and feel completely relaxed. Now bend your knees and sit up slowly. Open your eyes and shake your head gently. Then stand up slowly, put your feet together and put your hands on your sides.
Inhale deeply, raise your hands from the side to the top of your head, cross your fingers, turn your wrists and palms up, and feel that all the tension has been eliminated, and your whole body is full of energy and vitality; Exhale and put your arms down from the side; Inhale again, raise your hand, cross your fingers, turn your wrist, straighten your elbows, stretch your spine, stand on tiptoe, smile, feel full of vitality, exhale, lower your heels and lower your arms. The fitness yoga break has been completed.
That's probably it ~ you can change it again as needed. Generally speaking, the rest time can be longer in summer and controlled within ten minutes in winter to avoid members catching cold.