Schematic diagram of windmill action This yoga action can relax the muscles of the shoulders and back and stretch the tendons behind the arms and legs.
The first step of the action process: feet apart 1.5 shoulder width, toes facing outwards. Inhale, raise your arms above your head, cross your fingers, palm up, stretch your neck back, and look up at your hands. Exhale from your hips and bend down so that your back is parallel to the ground.
Step 2: Inhale, loosen your fingers, raise your arms horizontally and palm down.
Step 3: Exhale and rotate to the left from the waist, touch the left ankle with your right hand, and rotate the whole trunk to the left. Straighten your left arm up, turn your head and look at your left hand, palm to the left. Hold for 20-30 seconds and breathe naturally. Exhale and rotate to the right and repeat the action.
End action: straighten your body, then slowly lift your torso, put down your arms and relax your feet together.
Be careful not to bend your legs when moving. People with high blood pressure should not do this action.
Tree action diagram This yoga action can flexibly lift hips, strengthen leg strength and exercise body balance.
The first step of the action process: standing in the mountain style and shifting the center of gravity to the left foot. Keep your eyes on a certain point, bend your right leg, put your heel inside the root of your left leg, and point your toes down. Keep your hips forward and pull your right knee back slightly. Cross your hands on your chest.
Step 2: After standing, slowly raise your arms over your head and keep your shoulders sinking. The torso extends upward from the waist and gently tightens the abdomen. Keep exercising for 20-30 seconds and breathe steadily and evenly. Feet fall back to the ground and move to the other side. Repeat groups 2-3.
End action: put down your feet and rest your arms naturally.
Pay attention to the movement when you feel your spine pull up and your arms reach into the sky.
Schematic diagram of one-leg exchange stretching This yoga movement can flex the spine, buttocks and posterior tendons, and stick to it to reduce abdominal fat.
The first step of the action process: straighten your legs and bend your knees so that your feet are close to the inside of your left thigh.
Step 2: Raise your arms to shoulder height and palms down. Inhale, lean up and back, raise your arms above your head and lift your spine at the same time.
Step 3: Exhale, bend your hips forward, extend your hands outward, hold your ankles or calves, and relax your shoulders. Inhale, then exhale, press your torso on your left leg and your elbows touch the ground. Contraction of the left thigh and downward pressure on the knee. Hold for 30-60 seconds and breathe naturally.
Step 4: Take a deep breath, blow your head, sit up straight, and repeat the action on the other side.
End action: straighten your legs, naturally put them on your thighs and relax.
Note that people with sciatica should not do this action, avoid shrugging when doing it, and don't bow back when the hips are pressed down. You can put your head on the yoga mat on the inner thigh to improve the difficulty of movement.
Diagram of suspension bridge action This yoga action can bend hip, stretch inner thigh and groin, tighten abdominal muscles and relieve constipation.
The first step of the action process: lie on your back and make a fist with your thumb inward. Put your feet flat on the ground and put your fists under your hips, so that your fists are together and your thumb side is up. Straighten your legs. If you feel uncomfortable with your fist, you can put your hands flat and palms down.
Step 2: straighten your knees, inhale and blow, gather your legs from your hips and keep your legs as close to your upper body as possible. Make a 45-degree angle with your chest, and don't leave your hips with your fists. When exhaling, the legs are greatly separated and keep 45 degrees with the trunk.
Step 3: Take a deep breath. After exhaling, try to lower your legs as low as possible and don't touch the ground. Repeat steps 2 and 3 3-5 times.
End action: move your hands out of your hips, palms up, legs naturally touch the ground, and relax your whole body.
Note that when your legs are open or close together, they make a 45-degree angle with your chest. Don't blow your back when you move. In order to improve the exercise effect, you can speed up the action.