No.65438 +0 Group 1: Single Lotus Practice
Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV, which can help move many ligaments and keep the meridians unobstructed.
A. Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground.
B. After slowly recovering your left leg, put your hands on your knees and ankles.
C. Change the right leg, and gently press the right leg according to the left leg movement.
D, repeating the above actions for three to five times; Pay attention to leg press every time, and don't be too violent.
Group 2: Semi-tillage against the wall
"Plowing" can be called a posture of staying young forever in yoga. We can make use of the walls and wardrobes at home and turn some parts of our bodies upside down properly every day, which can make our legs more beautiful.
A.put your hips close to the wall.
B.lean your leg against the wall.
C. naturally relax the upper body and lie on the ground for a period of time.
The third group: rod type
This posture can make the sleeping body wake up quickly, and the whole body is filled with sufficient and fresh oxygen. Long-term persistence can keep the abdomen flat.
A put your arms on both sides of your head, with your fingers crossed and your palms inward.
B. Take a deep breath, stretch your body in two directions as much as possible, and keep your muscles tight for a second or two.
C. Exhale and relax. Repeat two or three times.
No.4 Group 4: Lizard #p# Subtitle #e#
This posture can wake up the spine, promote the blood circulation of the spine and nerves, and make all parts of the body start quickly.
After doing the stick pose, lie prone.
A. Support the mattress with your arms so that your hips are up and your legs are kept at about 90 degrees.
B. The chest and chin touch the ground, and the arms are straight forward. Take a few natural breaths.
C. then put your hips back on your heels and have a rest.
Group 5: Back exercises
Sometimes sitting at a desk for a long time will gradually make our spine lose its elasticity and form a hunchback shape. So, after working at the desk for an hour, we can relax with high-backed chairs.
It can increase the elasticity of the spine and make the body more flexible, which is the best way to exercise the spine.
A. put a small cushion on the back of the chair. Turn your back to the chair and put the thoracic spine on the cushion. Keep your legs straight and your arms behind your head; Breathe naturally.
B. after the repair, relax for a while and arch your chest.
Group 6: The cat stretching behind the chair.
It can increase the elasticity of the spine, nourish the nervous system, improve blood circulation, promote digestion and help eliminate excess fat in the abdomen.
A. Hold the chair back with both hands and keep your legs together and straight.
B. Inhale, raise your head, and contract your back muscles, so that your back collapses as much as possible. Breathe naturally and hold for a few seconds.
C. Exhale, bow your head, arch your back upward, and tighten your abdominal muscles. Breathe naturally and hold for a few seconds.
D. repeat five or six times.
The key to yoga practice is not posture, but concentration and steady breathing. For any posture, you just need to follow the correct method and then reach the position where you can do it. Don't feel pain or hold your breath. With the increase of practice times, many movements will never be difficult for you, and your flexibility and posture will get better and better. Don't worry, calm down and let's practice together in this early spring!