4
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Cattle face leg supine position, legs bent, left leg up and down, right leg down into cattle face style, shoulders relaxed, core tightened, lower back Keep close to the ground for 30 seconds – 1 minute, exchange the other side
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Supine butterfly supine, bend the knees, open the legs to the outside, and relax the soles of the feet to the shoulders for 30 seconds -1 minute 7
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2
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Pin and lead supine, legs bending knee up, close to the abdomen, left foot on the right thigh, hands holding the front of the right leg, shoulders back relaxing, stay for 30 seconds – 1 minute, change the other side 9
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Let’s try them together: 1
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Plough supine, double back The beginners can use the wall to retract the shoulder blades, slightly retract the jaw, and push the buttocks upward for 30 seconds to 1 minute
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Supine hip abduction on the basis of action 4, open the right leg to the right side, open the left leg to the outside for 30 seconds – 1 minute, and change the other side 6
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You can deeply relax your back and open your hips for 10 minutes every day, which can effectively prevent and relieve the discomfort of sedentary back and waist
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Half heroic kneeling, right hip straightening, calf belly pulling out, left leg bending, sole touching the ground, shoulders relaxing, keep 30 seconds – 1 minute, exchange the other side 8
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3
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The Yoga brick is placed across the shoulder blade position, hands and elbows mutual protection, keep for 30 seconds – 1 minute
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Supine hand grasp 5
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Today, I’d like to share 9 simple yoga moves, which can be practiced when lying at home during the new year
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The teacher can long press the following figure to identify the QR code, add a point, and enter the selection of yoga supplies in the lower left corner.
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Happy baby supine, with knees bent close to the abdomen, legs separated slightly larger than hip, shoulders relaxed, the whole back close to the pad, hands holding heels for 30 seconds – 1 minute
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Supine, open chest and supine, with legs bent and feet separated, the same width as hip
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