1. Down dog posture: the body is inverted "V". Hands forward, on the floor, hips high, legs hip width. Wipe your hands on the ground, walk forward and control your breathing at the same time. Keep stretching for 30 to 60 seconds.
Sogou asked.
2. Yamagata: Take a comfortable standing posture, your feet are hip width apart, your hands are raised above your head, your palms are forward, and your thumbs are backward, as if you are gently hooking your body back.
Sogou asked.
3. Fish style: Lie on your back, hook your toes and stretch your legs forward. Put your hands under your hips, support your body with your elbows and arch your back. Put your head on the ground and let your elbow bear the weight of your body. Take a deep breath and hold 15 to 30 seconds.
Sogou asked.
4. Stand forward and bend over: stand with your feet as wide as your hips, and slowly lean forward. In order to relieve the pressure on the back, the knees can be slightly bent. Touch the ground or grab your ankles with your hands. Stretch your body from top to bottom, and when you grab your ankle, stretch your body slightly.
Sogou asked.
5 .. cats &; Bull style: Kneel on the ground, with hands on the ground, hands and feet shoulder-width apart, eyes on the ground. When inhaling, the abdomen tightens, like yawning, and the ribs remain tense, like a cat. When exhaling, arch your back and hold your chest like an ox. Repeat three to five times and pay attention to breathing.
Sogou asked.
6. Lying butterfly: Sit on the ground with your feet together, with your heels close to the root of your thighs, and grasp your toes with both hands. Press down your left and right knees and let them touch the ground separately, just like a butterfly flapping its wings. Then sit still, focus on the hips and thighs, and feel the pain of the sciatic nerve slowly disappear.
Sogou asked.
7. Stretch your neck: sit cross-legged, turn your head to the right, and extend your left arm to the left side of your body to touch the ground until you feel that the left side of your neck is fully stretched. Take a few deep breaths. Then turn your head to the left and repeat the exercise in the opposite direction. You can also stretch your neck when practicing mountain yoga. The method is to turn your head to one side and bend your elbow and stretch your head on the same side.
Sogou asked.
8. Eye snake type: lying on the ground, hands slightly leaning forward, supporting the upper body with elbow strength. Tilt your head back slightly through the movement of your neck and chin. Move your lower abdomen back, and feel someone pulling your arm back. Slowly transfer your weight from your abdomen to your back. Look up and relax.
Sogou asked.
1. Yoga is not only a popular or fashionable fitness exercise.
2. Yoga is a very old energy knowledge cultivation method, which integrates philosophy, science and art.
3. Yoga is based on ancient Indian philosophy. For thousands of years, psychology, body and spirit have become an important part of Indian culture.
The ancient yogis developed the yoga system, because they believed that they could control their thoughts and emotions and maintain a healthy body by exercising and regulating their breathing.