1. Baby style
Efficacy: It can gently stretch hips, thighs and ankles and relieve back pain.
Action essentials:
I was kneeling at first.
You can do either of two actions first: knees together, feet apart, hips on the ground. With the help of both hands, separate the thighs and calves into a circle, which is more comfortable.
Deep drawing:
Sit with your calves together on your heels (put a rolled towel between your heels and hips to help stretch).
Then, slowly lower your body. At this time, your abdomen will be placed on your thigh or between your thighs, and your forehead will touch the mat (if your forehead can't reach the ground, put a towel or yoga brick under your forehead).
Put your arms on your chest with open arms and feel your back tight.
Stretch your arms perpendicular to your sides, point your fingers at your toes, and stretch the muscles between your shoulder blades.
Tips:
Put your arms on your sides and move your forehead back and forth on the mat, which can effectively relieve sinus congestion.
2. Down dog style
Efficacy:
Relax the body, restore physical strength, relieve shoulder stiffness, stretch the muscles and bones of shoulders and feet, move the calves and hands, and enhance the strength of arms and legs; Relieve insomnia and stress.
Action essentials:
Starting from kneeling, put your palms down on the ground, with your hands shoulder width and your knees hip width. Keep your feet and hands close to the ground, raise your hips so that your body and the ground form a triangle with your hips at the top.
If your legs feel stiff, you can stand on tiptoe or bend your legs properly.
When exhaling, press the shoulder downward to separate the shoulder from the ear.
Try to spread your fingers and toes, disperse the stress points, and ensure the stability of your body weight.
In order to distract the endurance of the arm and achieve the best relaxation effect, the quadriceps femoris can cooperate with the arm (raising the kneecap).
Tips:
If your arm needs help in this way, you can put a chair against the wall and put your hand on the seat.
3. Head-to-knee posture
Efficacy:
Stretch leg muscles.
Action essentials:
Sit your legs straight and bend your right foot to the root of your left leg and thigh. The right knee and the left knee are at least 90 degrees.
Keep your back straight while your upper body leans towards your left leg. Exhale when your upper body presses down on your left leg and thigh roots.
Bend your left toe backward, and extend your hand as far as possible to your toe (you can use a towel to help).
Every time you inhale, meditate and stretch your spine a little (imagine your head stretching forward until you touch the wall); Every time you exhale, let your body sink a little (make your chest closer to the ground).
Inhale and stretch, then repeat this action on the other side.
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