Stand with your legs together, tighten your abdomen, lift your body upward and put your center of gravity evenly on your legs. The left arm slowly stretches forward, while the right foot is lifted backward. The right hand grabs the right ankle and pulls it upward, leaning forward slightly to stabilize the center of gravity.
Step 2 stand and pray
Stand up straight with your legs together, breathe evenly, and slowly put your hands and palms together on your chest. At this point, the center of gravity of your body is evenly distributed on your feet.
3. Inclined type
Stand up straight with your legs, then inhale, push your pelvis forward, bend your fingers with your hands, put your fingers behind your head, and then lean back to make your body fully active. Don't leave your heel off the ground at this time.
Step 4 stretch your legs back
Stand up straight with your legs together and your hands shoulder width apart. Stretch your spine, then bend your upper body forward until your chest is close to your thighs, your hands are bent, and your fingertips are placed forward at your feet. This action can effectively eliminate waist and leg fat, improve back flexibility and improve shoulder and neck stiffness. At the same time, the pelvis is moved to improve the flexibility of the spine.
Step 5 stab
Kneel on the yoga mat, palms hanging at your sides. Then the right leg bends forward, the knee stands up, the left leg straightens back, and the calf and instep stick to the ground to form a lunge posture. The upper body leans back slightly, and the eyes look obliquely above the ceiling. Suspicious right leg, knee and ankle are in a straight line. Then switch sides and repeat the same action.
6. Side angle torsion type
The lunge posture is the initial movement, with the left leg touching the ground and the right leg bending. Put your hands on your chest and put your palms together. When exhaling, twist the upper body to the right so that the left elbow is outside the knee. Look to the right and back, and the center of gravity is slightly pressed down. Then repeat the same action for the other side. Pay attention to the arrangement of pelvis.
7. Flat type
Bend your body down, then open your hands shoulder width, support the ground, straighten your legs backwards, and drip on your toes. Let the body form a straight line, and tighten the Buddha wave when doing the action, which can strengthen the muscle strength of wrist, arm, abdomen and thigh.
8, prone support type
On the basis of flat type, exhale, slowly bend your elbow to clamp your body, and lower your body to the limit, but don't touch the ground. This action can exercise the muscles of the shoulder and sphincter.
9. cobra pose
Lie on the ground with your legs shoulder width apart, your back straight, and your instep touching the ground. Fingertips forward, fingers together, palms down on the ground on both sides of the chest. Inhale, tighten your abdomen, hold your palms on the ground when exhaling, lift your upper body off the ground, straighten your arms, lift your upper body and look up at the ceiling.
Pay attention to constantly tightening the sphincter, lift the upper body in the order of head, shoulders and chest, and open the chest. If you have symptoms of low back pain, sciatica and disc herniation, it is very effective to do this yoga action of stretching and bending your spine.
10, down dog type
Kneel on the ground and put your hands forward. Feet back, legs straight, hips up, hands straight forward at the same time, make body form triangle, open the shoulders and knees. Breathe 3 times to relieve fatigue. Pay attention to neck stretching, lengthen spine, straighten knees and arms. Be careful when you come back. Don't push back. This action can strengthen the leg muscles.
1 1, chair type
With your legs together and your knees bent, imagine yourself sitting in a chair with your hands on the ground and your upper body leaning forward slightly. The weight of pelvis and sole should be evenly distributed.
12, warrior type 1
Step back your right leg, point your toes to the ground, and straighten your leg; The left leg is bent 90 degrees, and the knees and ankles are perpendicular to the ground. Then put your arm close to your ear and lift it up. Put your hands together. Fingertips push your body upward. Open your chest and look forward. This action can correct the skew of spine, pelvis and hip joint, and effectively eliminate the fat on shoulders and arms.
13, Warrior II
Face straight ahead, bend your left knee to the side at right angles, straighten your right leg to the side, pay attention to the left toe to the side, the right toe to the front, and the sole of your foot to be vertical. Then raise your arms horizontally, palms down. Keep your body's center of gravity balanced and keep breathing 10-20 times. Then switch sides and repeat the same action.
14, type t
Stand up straight with your legs together. Then bend your right leg, lift your knees, and then straighten back. At the same time, the arms cross and straighten forward to drive the body to lean forward, forming a straight line parallel to the ground from the fingertips to the tip of the right foot, forming a "T" shape in body shape. Hold the posture for about 10 breaths, then slowly lower your right leg and repeat the same action while changing sides. This action tests the sense of balance and can effectively eliminate the fat in the legs and arms.
15, leg extension
When you put your legs down in a T-shape, the center of gravity of your hips moves backward, so that your legs form a triangle with the ground and your right leg points to the ground. Bend your upper body forward, open your hands on the ground outside your left foot, and stick your body on your leg as much as possible. This action can enhance the flexibility of the spine, hips and leg joints.