2. Puppy pose: Kneel on the mat, spread your legs to hip breadth, with your legs and feet on your back, your thighs perpendicular to the mat, exhale, bend your body forward and downward, stretch your arms forward, and touch your forehead for 1-2 minutes.
3. Open across the shoulders: lie prone on the mat, cross your hands on the opposite side, and lay your forehead flat on the yoga brick. With the deepening of practice, you can slowly stretch your arms more, which can help stretch your shoulders and upper back.
4. Bird King's Arm: Kneel on the mat, arms crossed, and the big arm is parallel to the ground. The bird king arm can help stretch the back of the shoulder and the whole arm.
5. Puppy variant: Starting from the puppy, the right arm passes under the trunk, the left arm is slightly lifted, the head is turned to the left, and the other side is changed for 5-8 breaths.
6, ATY word practice:
Answer: Lie prone on the yoga mat, put your forehead on the folded towel, keep your neck neutral, put your arms on your sides, palms down, and your whole body is in an "A" shape, with your thumbs pointing up to the ceiling, your shoulder blades tightened and your arms raised. Repeat the exercise 8- 10 times.
T: Stretch your hands to both sides, point your thumb at the ceiling, body form "T" shape, tighten your shoulder blades, raise your arms, return to the initial posture, and repeat the exercise for 8- 10 times.
Y: Hands forward 45 degrees, body form "Y" shape, shoulder blades tightened, arms raised, return to the initial posture, and repeat the exercise for 8- 10 times. If you want to increase the intensity of ATY word practice, you can use elastic bands.
7. Practice the word "W" against the wall: stand against the wall, with your feet as wide as your hips, your hands bent, your arms straight up, and then slowly put them down, paying attention to keeping your arms as close to the wall as possible. If you want to increase the intensity, you can repeat 5-8 groups with the help of small dumbbells.