When many practitioners begin to practice, because there is no professional to guide the training and they don't know the correct practice method, they often just "practice blindly", so the effect is often not very good! For exercisers with a little sports knowledge, stretching should be done before or after practice, so that our muscles will not become stiff because of stretching, which also plays a buffering role in previous training, thus achieving twice the result with half the effort! Today's group of poses is very suitable for everyone to practice while stretching, which can not only make you thinner and thinner, but also drive away fatigue and make you refreshed all day!

1. Side pigeon variety

I believe many practitioners are familiar with this variant of side pigeon. Regular practice of this pose can relax thighs and hips, make your hips more perfect, and at the same time effectively prevent spinal diseases, so that you no longer have the trouble of cervical pain!

A. Keep inner peace, sit sideways on the ground, relax, chest out and abdomen in, and keep breathing evenly;

B. The left knee is slightly bent, the sole of the foot faces the abdomen, the body leans slightly to one side, the head is slightly raised, the right leg is extended backward, and the West Sea is close to the ground;

C slowly lift the right calf, with the sole close to the right arm, and the right arm bypasses the sole to hold the left palm tightly, and the left hand bypasses the head to hold the right foot tightly;

D Close your eyes, keep the action for 30s, slowly return to the preparation stage, and repeat the action for 5 times.

2. Snake-shaped extension variant

The snake stretch variant is similar to the previous dog variant. Long-term practice of this pose can relieve leg ligament, spinal pain and physical fatigue, and make the whole person refreshed. At the same time, it can also open the shoulders and hips of the practitioner, effectively enhancing the physical fitness of the practitioner.

A. Lie flat on the ground with the spine straight, tighten the abdomen, keep breathing evenly, and look straight ahead;

B put your hands, palms and five fingers on the ground to support your body, stretch your legs backwards and relax your whole body;

C. When the toes touch the ground, the whole body can't lift the ground slowly by the strength of the arm to keep the body balanced, and the right leg is slowly lifted and stretched upwards;

D. Hold the body with your arms, feel the muscle strength, keep the action for 30s, return to the initial state, and repeat the action for 5 times.

3. One-legged extension kneeling station

Compared with the first two poses, the kneeling position of one leg stretching changes, the difficulty coefficient is higher, and the balance ability of the body is very demanding. It takes a long time to master it. Yoga practitioners can stretch abdominal bones and muscles for a long time, which plays a great role in modifying leg curves. At the same time, it can also reduce the worship of meat and back fat and make the body lighter!

A. Kneel on the ground, with the distance between legs on both sides slightly one shoulder wide, chest out and abdomen in, and thighs perpendicular to the ground;

B. The upper torso leans back slightly, and the left hand holds the sole of the left foot tightly to keep the body balanced and lean slightly to the left;

C. Slowly lift your right leg, stretch it to the right, keep your knees as straight as possible, hold the sole of your right foot tightly with your right hand, lean your head back and breathe evenly;

D. Enjoy the strength of leg stretching, keep the action for 30s, slowly return to kneeling position, and repeat the action for 5 times.

Stretching is very necessary for exercise. Everyone must stretch well before and after practice, and then cooperate with reasonable yoga posture, and stick to it for a long time, and our body will definitely change a lot!