Down dog pose is a relatively simple yoga pose, which is very suitable for beginners to practice. Action essentials:

Hold your palms on the ground and spread your fingers on the floor. Try to increase the contact area between your hands and the floor to avoid wrist injury.

2. Press the forefoot, lateral foot and heel evenly on the ground at three points * * *, fully open the toes and step firmly on the floor.

3. The legs are straight, the front muscles are tightened, and the knee joint is in a stable state.

4. Shoulder blade abduction, tightening in the direction of hips, so that the upper body can be fully extended. When the ischium is raised, the muscles behind the waist tighten hard, so that the ischium is pulled upward and backward, and the whole back forms a straight line.

(2) mountain wind? chevron

Yamanashi can help each joint in a standard posture and strengthen the strength of the foot. Action essentials:

1. Stand with your feet together and your big toes touching.

2. Stretch your legs up and keep your knees forward.

3. The abdominal muscles are adducted, the coccyx leans forward slightly, and the waist collapses, but don't bend too much.

4. Stretch the spine by stretching the waist and lifting the ribs. Move your shoulders back and down. Arms and hands extend gently downward.

5. Lower your chin slightly and relax your back neck. Soft eyes and flabby face. Take a few deep breaths. Standing up straight, I feel my body is in perfect balance.

(3) Fish Yoga

The posture of the fish is a good soothing posture. Action essentials:

1. Lie on your back, hook your toes down and stretch your legs forward.

2. Put your hands under your hips, support your body with your elbows and arch your back. Put your head on the ground and let your elbow bear the weight of your body.

3. Take a deep breath and hold 15 to 30 seconds.

(4) Stand forward and bend Uttanasana

Standing, leaning forward and bending down is a soothing posture to relieve depression. Action essentials:

Stand with your feet as wide as your hips, and lean forward slowly.

2. In order to relieve the pressure on the back, the knees can be slightly bent. Touch the ground or grab your ankles with your hands.

3. Stretch your body from top to bottom. When you grab your ankle, stretch your body slightly.

(5) Marjaryasana the cat

The posture of the cat helps to relieve headaches and stretch the spine. Action essentials:

Kneel on the ground, put your hands on the ground, your hands and feet are shoulder width apart, and look at the ground.

2. When inhaling, the abdomen tightens, like yawning, and the ribs remain tense, like a cat.

3. When exhaling, arch your back and hold your chest like a cow. Repeat three to five times and pay attention to breathing.

(6) cobra

Ophthalmicus stretches the spine to correct the hunchback posture caused by sedentary. Action essentials:

1. Lie on the ground with your hands slightly forward and support your upper body with elbow strength.

2. Tilt your head slightly to your back through the movement of your neck and chin.

3. Move the lower abdomen backward and slowly transfer the weight of the body from the abdomen to the back. Look up and relax.

(7) pigeon Eka Pada Rajakapotasana

Dove style improves the flexibility of hips and legs, and opens the chest and shoulders at the same time. Action essentials:

1. Sit cross-legged, with your right knee forward and your left leg backward. Try to bend your front legs 90 degrees and sit with your head up.

2. When exhaling, the upper body leans forward, the chest rests on the thigh, and the hands stretch forward.

(8) balasa Na Baobao

Baby style slows down your flying brain and relaxes your spirit. Action essentials:

1. Kneel, hips on heels, toes touching, knees slightly apart.

2. Keep your chest close to your thighs until your forehead touches the ground.

(9) Lying butterfly

Lying in the butterfly position helps to open the crotch and relieve the sciatic nerve discomfort caused by sedentary. Action essentials:

1. Sit on the ground, feet together, heels close to the root of thighs, and grasp toes with both hands.

2. Press down the left and right knees and let them land separately, just like a butterfly flapping its wings.

3. Then sit still, focus on the hips and thighs, and feel the pain of the sciatic nerve slowly disappear.