* * Side waist stretching * *
① Yoga sits sideways, with your left hand on the ground and your right hand on your right knee.
② Lift your left hip, lift your body off the ground, and support your body with your left hand and left knee.
(3) The right hand drives the whole curve to the right along the side. During the stay, let the body stretch the lateral abdominal muscles, and then change sides to practice.
* * Triangle * *
(1) mountain stance preparation.
② The feet are separated by about twice the shoulder width, the left foot is everted 90 degrees and the right foot is everted 30 degrees, and the hands are raised to shoulder height.
③ When inhaling, feel the spine extend to the top of your head, when exhaling, the upper body extend to the left, and then slowly put your left hand on the ground or left calf. Don't overstretch your hamstring. If necessary, you can put your hand on the yoga brick, put your right hand into your waist, and feel the left buttock and coccyx push inward, so that the right buttock and left buttock feel stacked together. Finally, straighten your right hand up, keep your hand in a straight line with your shoulder, and then turn your eyes to the fingertip of your right hand if possible. Practice changing sides after the end.
* * Sitting posture twisting * *
① Sit on the yoga mat with your legs straight and your arms on the floor beside you. Bend your left leg and step on the outside of your right knee.
② The left leg crosses the right leg. If possible, wrap the left foot board around the right calf and hook the left foot with the right foot.
(3) Put your hands behind your hips, inhale and prepare. When exhaling, drive the whole lower body to twist from the waist to the right until the left knee touches the ground. Then change sides to practice.