1. Yamanashi: Stand on the yoga mat with your feet together, your body straight and your arms relaxed.
2. Extended mountain style: arms are extended upward, palms are opposite, and the head is gently tilted back.
3. Fold forward: When exhaling, bend forward from the hips, put your palms on the ground and close to your feet.
4. Flat back: When inhaling, lift your upper body and keep your back straight. You can put your hands on your calves or grab your ankles.
5. Deep folding: When exhaling, the upper body is folded forward again, as close as possible to the legs and the forehead as close as possible to the knees.
6. Release: Slowly relax the body, let the upper body and head be free and vertical, and breathe naturally.
The benefits of yoga
1, improve body flexibility: Yoga posture practice can increase body flexibility and flexibility, stretch and relax muscles, and improve body posture and symmetry.
2, enhance muscle strength: various poses of yoga can exercise the muscles of the body, improve muscle strength and endurance, and increase the stability and balance of the body.
3. Improve the quality of breathing: Yoga emphasizes deep breathing and conscious breathing. By practicing different breathing skills, we can improve vital capacity, enhance the function of respiratory system, promote oxygen supply to the body and reduce stress and anxiety.
4. Improve mental health: Yoga practice helps to relieve psychological problems such as stress, anxiety and depression. Through meditation and focusing on the current practice, yoga can help improve attention, calm thinking, emotional stability and self-awareness.
5, promote physical and mental balance: yoga practice pays attention to physical and mental balance and harmony. It is helpful to adjust the relationship between body and mind, strengthen the relationship between body and mind, and improve the overall health and happiness.
6, enhance the immune system: Yoga practice can stimulate the flow of the lymphatic system, enhance the function of the immune system, improve the body's resistance, and reduce the risk of illness.