First, baddha konasana: Open the hip joint and calm down.
1. Sit down. Your feet are bent, and the left and right soles are relatively close together.
2. Hold your ankles with your hands and lean forward until you touch the ground.
3. Take a deep breath slowly for 3 times and get up by waist strength.
Second, back stretching: stretch the muscles behind the legs and lower back to relax the brain.
1. Stand about 30 cm away from the wall and hit the wall with your back.
2. The hips lean against the wall and bend downward with the hips as the axis. When the abdominal muscles participate in this movement, your knees can bend slightly.
3. After the back is fully stretched, slowly straighten your legs and keep your chest close to your thighs.
Stop for a minute, take a deep breath and relax your neck.
5. Hold this position for one minute, and then stand up slowly.
Third, the cow face: it can make the spine straight, improve the stiffness of hands, feet and shoulders, relieve sciatica and strengthen renal function.
1. Sit down and straighten your legs forward.
2. The left foot crosses the right thigh, and the left palm is placed next to the right thigh. (At this time, the right calf should be under the left thigh, and the right palm should be pressed under the left hip).
3. Pay attention to straighten your body and put your knees together.
4. Put your left hand back on your back, lift your right hand down and bend back, and slowly buckle your left hand.
5. Keep your eyes on the front and breathe naturally for 5 seconds.
6. Relax and recover. Do it again on the other side.
Men practicing yoga has many benefits, such as peace of mind, muscle exercise, weight loss, and more beautiful body lines.