Stamp the blue words on it and pay attention to us! Today, I’d like to share 9 simple yoga moves.
You can deeply relax your waist and back and open your hips for 10 minutes every day.
It can effectively prevent and alleviate the discomfort of sedentary waist and back.
Let’s try it together: 1.
Cow face leg supine position, knees bent, overlapping up and down, left leg up, right leg down, entering cow face style, shoulders relaxed, core tightened, Keep the lower back close to the ground for 30 seconds – 1 minute, and exchange the other side.
2.
Lie on your back, open your chest and lie on your back, bend your knees, keep your feet the same width as your hips, and place the Yoga brick horizontally on the shoulder blades.
Keep your elbows and hands for 30 seconds – 1 minute.
3.
Happy baby lie on your back, bend your knees close to your abdomen, keep your legs slightly larger than your hips, and relax your shoulders.
The whole back is close to the pad, hold your heels with both hands for 30 seconds – 1 minute.
4 Lie on your back with your hands holding your feet, bend your knees close to your hips, lift your right leg up, hold the soles of your feet with your right hand, relax your back for 30 seconds – 1 minute, and switch to the other side.
5.
Supine hip abduction.
On the basis of action 4, open your right leg to the right, bend your knees outward for 30 seconds – 1 minute, and switch to the other side.
6.
Lie on your back in butterfly supine, bend your knees, open your legs outward, and relax the palms of your feet relative to your shoulders, Keep it for 30 seconds – 1 minute 7.
In the semi hero style, kneel on your knees, straighten your right hip, pull your lower leg belly outward, bend your left leg, keep the palm of your foot close to the ground, relax your shoulders, and keep it for 30 seconds – 1 minute.
Exchange the other side 8.
Lie on your back through a needle, bend your knees up, lift your legs close to your abdomen, put your left foot on your right thigh and leg, hold the front of your right leg with both hands, relax your shoulders and back, and stay for 30 seconds – 1 minute for the other side 9 Lie on your back with your legs up and back to the back of your body, and your feet fall to the ground.
Beginners can use the wall to retract their shoulder blades, slightly retract their mandible, and push their hips upward.
Keep it for 30 seconds – 1 minute.
After watching it, click to see it before you go 👍。.
