Practice method: Feet together or feet apart are the same width as pelvis, inhale and stretch the spine, exhale and bend forward 90 degrees.
Key points: abdominal and back muscles tighten; Keep your back straight and don't bend over. Extend the spine to the top of your head. Keep your shoulders away from your ears. Don't shrug your shoulders.
2, the wind blows trees, the main exercise parts: abdomen, side waist, arms.
Exercise method: Feet slightly wider than pelvis, inhale and stretch the spine, at the same time raise your left hand above your head, exhale and drive your body to bend to the right with your left arm, and keep breathing for 5~8 groups. The inspiratory arm drives the upper body back to the opposite side of the positive exhalation exercise.
Key points: apply force evenly on both feet, especially when bending sideways; Don't push your hips, always keep your hips straight; Don't pursue the lateral bending amplitude at the expense of squeezing the lateral waist.
3. Bridge type
Main exercise parts: back, buttocks, abdomen, front and rear thighs and rear calves.
Practice method: your feet are shoulder width apart, your knees are bent, your feet are on the ground, your hands are under your body, and your palms are down. Inhale, lift your hips, and keep two groups breathing. Exhale and fall again.
Key points: don't turn your head and neck when crossing the bridge; Open the chest; If you have the ability, you can also add a group of breaths to stand on tiptoe.
4, double lotus sitting
Main exercise parts: leg muscles. The flexibility of exercising hip joint, knee joint and ankle joint exceeds that of lotus sitting.
Practice method: Sit on the mat, with the coccyx pressed to the ground, with natural waist and back, knees bent and hips abduction, legs crossed, and feet placed on the front thigh roots respectively.
Key points: Beginners can't play double lotus for the time being. You can play single lotus first and then practice backwards. Don't force yourself to break.
5. Sit down as a hero
Main exercise area: stretching the front side of thigh. Flexible knees and ankles.
Practice method: Kneel on the mat, knees together, palms open to both sides, hands spread out calf muscles, and hips sit between your feet.
Important: The position of the sole in the picture is not very accurate. When we are sitting in a hero's posture, we should try our best to make our instep press to the ground, our soles face the ceiling, and our five toes extend in five directions. If possible, try to let your little toe land. Heel and toe are on the extension line of calf; Beginners can't sit down or feel too much pressure on their knees, so they can put bricks on their hips.
Step 6 stand firm and bend forward
Main exercise parts: the back of legs, buttocks and gluteal flexors.
Practice method: stand with your feet together or your feet are the same width as the pelvis. Inhale and bend your knees so that your abdomen sticks to your thighs. Exhale, bend forward, straighten your knees and raise your hips to the highest.
Keep breathing for 5-8 groups.
Key point: when we stand forward, we usually straighten our legs, then stretch and bend forward. Here, bend your knees first, then bend forward. Both methods are correct. For people with poor flexibility, it is safer to bend your knees first, because bending your knees first and then bending forward reduces the possibility of waist compensation. Friends with poor flexibility may not be able to straighten their knees completely when doing this action, but it doesn't matter. Step by step, do what you can. Don't straighten your legs quickly and let the lumbar spine compensate.
7. the style of the ship.
Main exercise parts: abdomen and back.
Practice method: sit on the mat, bend your knees, hold your hands behind your hips, and lean back slightly, but be careful not to bend over and inhale. At the same time, lift your feet and hands up, straighten your instep and keep breathing.
Key points: Whether in the preparation stage or the maintenance stage, we must pay attention to the ischium pressing the ground, and never shift the focus to the coccyx, so that the coccyx can press the ground. The back guides the spine to extend obliquely upward. Don't bend over, arch your back or shrug your shoulders.
In the picture, we support the outer thigh with our hands. We don't recommend this exercise, because it is easy to replace the abdominal strength with the strength of the back and the strength of the head and neck, thus failing to achieve the purpose of exercising the core. Beginners here, if their abdominal strength is not enough, can bend their legs and keep their calves parallel to the ground.
8. Warrior III
Main exercise parts: the back chain and legs of the whole body.
Practice method: stand on the mat in a mountain style, inhale and raise your hands above your head, palms facing each other, exhale and drive your body forward, and at the same time lift your left foot and toes backwards to make the whole body in a straight line.
Key points: War III is a gesture of balance and strength. Beginners or people with insufficient strength can practice holding their hips with both hands; Be careful not to overstretch the lower support leg; Don't turn your hips in your thighs.
9. Sit forward and bend over.
Main exercise parts: stretching the inside of the leg,
Practice method: sit on the mat, spread your feet to the sides to the maximum, and hook your toes back. Inhale and stretch your spine, exhale and bend forward to your position.
Key points: this pose is mainly to stretch the inner thigh and exercise the flexion ability of hip joint. The toes must point backwards, and the toe hook can start the muscle strength of the legs and protect the knees; There are also little toes pointing to the ceiling and knees pointing to the ceiling; Try to rotate the thigh muscles outward.
10, half moon
Main exercises: legs, abdomen and arms.
Practice method: stand with your left foot striding backwards, with your right knee bent, and put your right hand about one arm in front of your right foot, and naturally put your left hand on your left side. Inhale and straighten your right knee, and at the same time lift your left foot and hook your toes backwards. Beginners can also put it here. When you have the ability to continue exhaling again, extend your left hand upward, turn your body so that it is on a plane and look at the direction of your left hand.