2. Inhale, raise your hands horizontally, put your shoulders flat, and extend your arms towards your fingertips.
3. Exhale, put your hands together in front of you, keep your arms in a line, keep your shoulders flat, don't shrug your shoulders, open your chest slightly forward, keep your back straight, and retract your tailbone inward.
4. Inhale and send your hips back. The curved spine stretches forward from the coccyx one by one, feeling that the hips are firmly squatting behind and the heels are not off the ground.
Extended data;
Matters needing attention in practicing yoga;
1, Yoga, like other sports, will do some harm to the body if it is not practiced correctly, so it needs to be practiced under the guidance of professionals.
Step 2 avoid comparison
As a practitioner, you should always follow the natural laws in yoga practice, step by step, and don't compare with others. Many people always think that yoga requires good flexibility at the beginning of practice.
Seeing that other practitioners or coaches around can do more stretching or more difficult movements than themselves, they will be eager to do it, which will often hurt their joints and muscles because of anxiety, and the practice effect will be counterproductive.
3. There is also a link that cannot be ignored in the whole practice process: warm-up, that is, preparation for practice, or some relatively simple yoga movements. If you are missing this item, you are likely to be injured or difficult to complete the action.
For example, in the practice of strength yoga, when doing dog pose, it is easy to get nervous without proper preparation practice. Once you can't support it, your joints will exert force and your body will be easily injured.
4. Practice under the guidance of professionals.
When practicing yoga, if practitioners don't know their goals, their bodies and, most importantly, their limits, they will blindly practice during the practice, which will inevitably increase the chances of injury.