1, static bone contraction: Static bone contraction is a simple but very effective stretching action, which can stretch the muscles of the neck and spine. At the same time, it can also relieve the tension in the head, neck, shoulders and other parts, and relieve stress and fatigue. Action method: sit on the ground, put your feet flat on the ground and stand upright. Then fold your shoulders, lower your head and keep your chin close to your chest. Then take a deep breath and hold it for 20 seconds.
2, tree standing tree: standing represents the essence of yoga, it can help you improve your physical strength and balance, enhance ankle stability, leg and hip muscle strength, bring physical comfort and inner peace. Action method: first put the sole of the right foot on the inner thigh of the left leg, along the outer knee joint, the inner thigh and the membrane. Hold your chest with your hands, breathe slowly, concentrate, improve your concentration, and keep breathing 10 times.
3. Boat shape: Boat shape is a multi-task pose and one of the best ways to strengthen abdominal muscles. This posture can help tighten the abdomen, improve physical stability, and relieve and prevent back pain. Action method: sit on the ground, put your hands on the ground, lift your knees off the ground, and lean back. Then slowly straighten your legs and make them form a 60-degree angle with the ground, and at the same time make the upper body and legs form a V-shape. Hold for 5- 10 seconds, and then relax.
4. Down dog pose: Down dog pose is a very popular inverted pose, which can help you lengthen your back, relax your neck and reduce the pressure on your body. It can also enhance arm strength and body stability, improve muscle flexibility and blood circulation. Action method: first lie on the ground with your hands and feet staggered. Bend your hands, extend your head and neck downward, and stick your face and chest to the ground. Lift your knees off the ground, stretch upward as far as possible, keep a straight line with your back, hold 10- 15 seconds, and then slowly descend.
The benefits of yoga
Yoga can bring many benefits: first, it can promote physical flexibility, muscle strength and cardiovascular health; Secondly, it can improve the posture and posture of the body and solve the pain of joints and spine; It can also relieve emotional problems such as stress, anxiety and depression, improve physical and mental health, and improve the quality of concentration and consciousness.