Now everyone likes to go to bed late, so getting up every morning is in a trance.
In addition, the old saying goes: sleepy in spring and tired in autumn, sleepy every day, and no working state all morning.
What can I do! Today’s group of yoga is specially prepared for us ̀ ㅂ• ́)و ✧ get up in the morning and do it again, which will keep you refreshed all day! Look at it carefully! (knock on the blackboard…) This is a popular yoga movement this year.
It’s simple and easy to understand.
Xiaobian doesn’t need much nonsense.
Just do it according to the picture! This action can stretch the back in the morning.
Methods: ① support the ground with hands and feet and knees like a cat.
② bow your head with your chest and back when inhaling, look at the ceiling when exhaling, and press your waist and abdomen down.
③ repeat 3 times for 10-15 seconds each time.
The downward dog pose is mentioned in the previous content.
It can stretch ligaments, relax tendons and activate blood circulation ~ practice: ① push hands and feet on the ground, arch up the body, and present an “inverted V” Shape.
② don’t bend your back and try to straighten it.
③ relax after 10 deep breaths.
Some people may not reach the ground, so you can stretch your body slowly and reach down as far as possible.
Practice: ① close your legs together, keep your knees straight, then bend your upper body and reach the ground with your palms.
② if your body is stiff, bend your knees slightly.
③ keep this position Take a deep breath for 5 times.
Kneel and climb on the ground in the baby style, just like the minister saluting the emperor in the ancient drama.
Don’t use force and relax as much as possible ~ practice: ① kneel on the ground first and let the upper body lie down.
② the arm is the same width as the shoulder and the back is straight.
③ take a deep breath and keep the movement for 10-15 seconds.
Tree style is one of the basic skills of yoga to exercise your balance and coordination Strength.
It also shapes the leg shape.
Methods: ① stand on one leg and step on the other at the root of the thigh.
② raise your hands to your head and look forward.
③ inhale and straighten your arms up above your head.
Keep your posture and breathe deeply for several seconds.
Camel camel is a little difficult for beginners, but you still have to practice hard in order to stretch your back muscles.
Methods: ① kneel and stand on the yoga mat Keep the upper body straight, the big and small legs at 90 degrees, and the instep naturally close to the ground.
② bend down while inhaling, and try to touch the heels on both sides with both hands.
Tilt back the head and tighten the hips.
③ stay for 30-60 seconds, and then relax.
This bow movement can exercise the waist muscles and softness, but be careful not to hurt yourself.
Practice: ① lie on the yoga mat first, and then pull it with your hands Instep.
② tilt your head back and breathe deeply for 5 times and then relax.
Pigeon pose is suitable for sedentary people.
It can open hip joints, relax meridians and activate collaterals.
Methods: ① bend one leg forward and bend the knee.
Extend the other leg backward and keep the instep close to the ground.
② keep your upper body upright and breathe more than 5 times.
The body straightening pose is very simple.
It’s just like lying on the ground quietly like a body straightening : ① put your hands on both sides of your body and slightly open your legs to make your body in the most relaxed state.
② close your eyes and slowly feel your breathing.
Keep it for 5-10 minutes.
◇ ◇ ◇ with these actions, you don’t have to worry about physical fatigue and have a fresh morning! Come on, friends = 3 = read more good articles and click the card below..