Sit in the middle of the mat, bend your knees, separate your legs from your hips, and step on the surface of the mat with your feet firmly. Put the yoga circle vertically under the sternum, put the other piece on the back of the occipital bone, bend your elbows on both sides of your ears, and keep it for 1-2 minutes. Then open your hands beside your body, with your arms at 90 degrees, and keep your forearms on the mat for 1-2 minutes.
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back floating position
The soles of your feet are opposite, and your arms are naturally placed at your sides. Yoga circles can be placed in different ways, and you can do different degrees of open exercises. The first type: the yoga circle is flat on the back of the sternum; The second type: put one yoga circle horizontally on the back of the head and the other horizontally in the middle of the spine; The third type: put one yoga ring vertically on the back of the head and the other vertically behind the sternum.
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Open your back and shoulders.
Kneel in the middle of the mat, spread your legs hip width apart, exhale, put your elbows on the yoga circle, and put your hands behind your shoulder blades. 1-2 minutes. Then overlap the two yoga circles, straighten your right arm, put your right hand on the yoga circle, and tuck in your abdomen. Starting from the abdomen, chest and head, turn the whole body to the right to open it, and hold it on the ground with your left hand for 1-2 minutes. Practice on the other side
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Flexible shoulder
You can practice standing, kneeling and sitting. Put your hands behind your back and straighten your arms and keep stretching 1 min. While keeping the chest height unchanged, slowly lift your arms back to the limit and keep 1 min. Then raise your arms above your head, hold your right wrist with your left hand, and bend your body to the left 1 min. Practice on the other side Raise your hands horizontally, stretch your right hand to the right, grab your right wrist with your left hand, turn your head to the right, keep stretching 1 min, twist your body slightly to the right 1 min, and practice on the other side.