Before you start this action, practice inhaling and exhaling slowly for a minute or two. If you can't spare 20 minutes to complete this set of 6 movements, you can do 1, 3, 5 first, and then practice 2, 4, 6 the next day, so you can do it alternately.
1, spinal cord lengthening
Sit on the ground with your legs crossed, with your hipbone against the ground and stretch the spinal cord to the top of your head. If you feel uncomfortable, you can sit on a pillow or blanket. When doing this stretching, the hip bone should be kept on the ground. Put your left hand on your right knee, inhale, and then stretch your spine. Then exhale, twist your waist and turn right. Take a deep breath and turn back to the front. (a) Change the direction and repeat the action.
The right hand slides on the ground and the left arm extends over the head. Inhale and put your fingers on the ceiling. Then exhale and stretch your left hand to the right, stretching your left body. If you feel your left hip bone off the ground, your left arm doesn't have to stretch too far. (b) Breathe once, change direction and repeat the action.
2. Cat stretching
Put your hands, knees and feet on the ground to support your body. The wrist should be directly below the shoulder and the knee should be directly below the hip. Stretch the spine so that the stretching tension continues to the top of the head, the head extends forward and the coccyx extends backward. Take a deep breath, then turn your back to the ceiling, arch your body like an angry cat and retract your chin. The next time you inhale, arch your back, relax your lower abdomen and reach to the ground, lift your hip and clavicle, look up and stare at the ceiling. Repeat three times.
3. Puppy stretching
Return to the position of landing on all fours in the last movement.
(a) Press your palms and fingers to the ground, bend your toes, and lift your hips and back. Keep your knees slightly bent, and then swing your tail (coccyx).
(b) Then put down your left foot, follow the ground and straighten that left leg. Breathe once, then bend your left leg again and straighten your right leg.
4. Ma Ping
Return to the posture of landing on all fours, take a big step forward with your right foot, with your toes side by side with your fingers, and your right knee directly above your toes. Then, slide your left leg backwards and land on your knees. Keep your spine straight and your shoulder blades down. To strengthen stretching, press your hips forward and stretch your collarbone. Breathe once and repeat with the other leg.
Step 5 step and stretch
Lift one leg forward, raise your hips toward the ceiling, and put your hands back so that your front legs are as straight as possible. Then, press the heel of the hind foot to the back, and the toes can turn to the side slightly. Try to keep your legs straight, raise your hips towards the ceiling, relax your upper body and bend your legs forward. Breathe, and then repeat this action on the other side.
6. Triangle stretching
Take a big step forward with your right foot, put your right hand on your right ankle or calf bone, and put your left hand on your left rib. Open your body to the left so that your shoulders are in line and your left shoulder is above your right shoulder. Left toe forward, right toe right. If you feel unbalanced, lift your left arm to the ceiling so that it is in line with your right arm. Keep your spine extended and keep your eyes on your left arm. If your neck feels too tired, turn your eyes forward. Breathe; Then repeat this action on the other side.
finish the work
Stand or sit still for a few minutes to adjust your breathing. Then smile-this is the last "oral yoga" to brighten your face and mood.