Let me introduce yoga to your health (relieving leg fatigue)
1, stretch back, inhale and sit up straight. When exhaling, the hip joint drives the body, leans forward 45 degrees, stretches the spine and lower limbs, and feels the stretching of the posterior thigh and posterior tendon muscles. Hips backward, hips backward. Imagine that the top of your head is stretched. Don't shrug your shoulders. Grab the tip of your right foot with your left hand and straighten it. Grasp the toes of your right foot with your left hand, gently push the toes to the inside of your body, bend your knees 90 degrees, and stop for about 5 to 10 seconds. If possible, lift your whole foot and stretch your heel from the back of your thigh to your hips and lower back. Change feet and keep walking.
2. Stand with your feet shoulder width apart, and your hands naturally hang at your sides. Inhale, stand with your left foot in place, lift your right foot slightly upward and bend from your knees. This means that thighs and calves are at right angles, thighs are parallel to the ground, and calves are vertical to the ground. Then, lift your hands up from your sides, put your hands together, keep your arms close to your ears, and keep your elbows in line. Hold this action for 10 second.
3. Exhale, with your left foot as the fulcrum, slowly put your hands back on both sides, close to the outside of your thighs, press your upper body down, and straighten your right foot backwards, so that your head, spine and right foot are in a straight line and your body is parallel to the ground. At this time, the whole body is T-shaped, similar to T-shaped yoga. Hold this action for 10 second. If you just start practicing and your balance is not good, you can hold the chair with one hand for auxiliary practice.
4. Inhale, gently put down your hands, and continue to press down on your upper body until your hands touch the ground, put them on both sides of your left foot, lean your chest on your thighs as much as possible, and gently put your head on your knees. While pressing down the upper body, lift your right foot upward. Note that at this time, the left foot must stand straight and the knee cannot bend. Hold this action for 10 second.
5. Exhale, gently put down your right foot, keep your knees straight, keep your upper body bent forward and downward, put your hands on your feet (if your hands can't touch the ground, you can grab your ankles or calves), bend your elbows and relax your head and neck. Try to keep your lower abdomen close to your thighs, your chin close to your knees, and try to narrow the distance between your body and your thighs. Hold this action for 10 second.
6. Inhale, stand up slowly, get ready, stand on the ground with your feet shoulder-width, and naturally hang your hands at your sides. Change your legs and repeat the above actions.