triangle
Separate your feet (more than one meter), slowly straighten your hands to shoulder level, and keep your palms parallel to the ground for two weeks;
Control your breathing! Bend your body to the right and press the palm of your right hand to the ground or the back of your right ankle as much as possible. The right leg is bent at a right angle and the left leg is straight. Adjust breathing, and keep moving for 8 to 10 seconds.
Cat cat
Kneel on your knees, knees are hip width apart, your calves and instep are close to the ground, and your feet are everted-everted as much as possible.
When inhaling, slowly raise the pelvis and bend the waist slightly downward to form an arc; When exhaling, slowly arch your back upward and drive your face downward until you feel your back stretch.
Repeat the above actions 6 to 10 times with breathing.
Lotus meditation
Needless to say, if you can't sit cross-legged like a teacher, you can lower your requirements. Relax, close your eyes slightly, look at the tip of your nose, and control coordinated and stable breathing.
Keep this state for 20 minutes at a time.
Build a bridge
Lie flat, move the coccyx forward, stretch out and exhale. Pull your heels towards your body and lay your feet flat. Focus on the muscles at the bottom of the pelvis, tuck in the abdomen, tighten the hips and lift the hips. At the same time, the knees are opposite and the inner thighs are forced. Except the head and shoulders, the hips and legs are off the ground.
Supine corpse
Lying flat on the mat is Malik's most admired female action, which seems simple but embodies the essence of yoga. When lying down, the body should be completely motionless and relaxed, but it takes about 20 minutes to feel the existence of the whole body and the whole person to stay awake.