Put the yoga brick at the root of the thigh.

Legs are tightened, and the thigh muscles clamp the yoga bricks inward.

The coccyx is curled, and the abdomen, ribs and shoulders extend and sink.

Hands on your sides, chin slightly retracted.

Keep it for 3~5 minutes.

Supplement: This action can also be practiced against the wall. You can always watch TV, chat and even brush your teeth according to this action standard. When you do this, you can practice abdominal breathing. gain two ends at once

2. Goddess style

Put your hands on your hips

Separate your feet by one leg or so, and spread your feet outward.

Inhale, stretch the spine,

Exhale and kneel until your thighs are parallel to the ground.

Keep it as long as possible.

Be careful not to tilt your hips and fold your bones slightly. Keep your upper body vertical to the ground and don't lean forward.

It is absolutely necessary to lift your hips and legs, especially for people with loose inner thighs and sunken outer hips. This action is just like a savior, exercising the inner thigh and the middle gluteal muscle. Maybe that's why it's called goddess wind.

3. Half-moon style

You can enter directly from the goddess style.

The center of gravity shifts to the left leg, and the left hand falls on the front of the left toe.

Inhale and lift your right foot.

Exhale and straighten your left leg.

Keep breathing for 5-8 groups.

Return to the goddess posture and keep it as long as possible, and practice opposite.

Supplement: The upper palm can be naturally placed on the thigh. Be careful not to overstretch the lower part of the knee. You can bend your knees slightly.

4. Down dog style

You can directly change from the half-moon shape to the lower dog shape.

On the basis of the half-month formula.

Turn around, land with your left foot and your left hand, and get into the next dog.

Inhale, bend your knees and stretch your back.

Exhale and straighten your legs.

The lower dog here has the function of stretching and adjusting, and can step on the ground alternately with both feet. Stretch and relax the back of your legs completely.

5. Sit in the corner against the wall

Lie on the floor with your hips against the wall.

Separate your feet to the sides as far as possible, and hook your toes back.

Keep it as long as possible.

Supplement: the toes on both sides are parallel, so don't go up and down together. Knees to toes. I prefer to practice against the wall, but the inversion of legs is more helpful to relieve leg fatigue and beautify leg shape, and at the same time, I can practice lumbar stress-free against the wall. After the action, remember to close your hips.

6, simple twist ridge

Lie on your back on the mat with your knees together.

Exhale, knees fall to the left, eyes look at the direction of the right hand.

Inhale to the right and exhale in the opposite direction.

These movements can be practiced continuously, or they can be practiced alone in their spare time. The key is to persist.