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Some people call yoga “facial surgery without a knife”.
Unlike exercise, it combines improving blood circulation, body balance, flexibility and strength training with meditation (such as deep breathing)! Meditation effect of movement: warming joints and muscles A.
stand with your feet together, toes forward, knees slightly bent.
The arms hang naturally, and the palms are inward.
Keep your chest up and move your shoulders back and down.
Look straight ahead and take a deep breath for one minute.
B.
Inhale, raise your arms, palms up, to the top of your head.
Exhale, bend forward, extend your arms, and touch your calves, feet, or the floor.
Hold for 15 seconds.
Inhale, lift your body up and raise your arms above your head; Exhale and return your arms to your sides.
Repeat action B three times.
Role of side angle pose: strengthen and stretch both legs, hips, abdomen and arms.
From the second pose of the soldier, exhale, place the right forearm on the right thigh, and raise the left arm above the head.
Look at the sky and hold for 15 to 30 seconds.
Inhale and return to the warrior’s second move.
Exhale, now change your left leg, and repeat the warrior’s second pose and side angle pose on the left.
Tree function: improve balance ability; Strong feet, legs, hips and abdomen, stand together with toes forward.
Place the sole of the right foot on the inside of the thigh, calf or ankle of the left leg, and gently place the toe of the right foot on the floor.
Close your hands, put them in front of your chest, and then lift them straight up.
Hold for 15 seconds.
When your arms are above your head, breathe in and out evenly, keeping your palms closed (or put your hands in front of your chest).
Hold for 15 to 30 seconds.
Repeat with your right leg balanced.
Sphinx and baby pose: improve posture.
Strong and stretch the back, chest and arm curves A.
Sphinx: lie on the yoga mat, legs together, elbows bent on both sides of the body, forearms forward, fingers forward.
Inhale, push your palms down, and push your forearms down.
At the same time, raise your head and chest.
Keep your neck straight up, keeping your elbows directly below your shoulders.
Hold for 15 to 30 seconds.
Exhale and relax, restoring posture.
Repeat.
B.
Baby pose: put your hands under your shoulders.
Up, bend your knees, sit back on your heels, lower your chest to your thighs, and head forward to the ground.
Keep your arms extended forward.
Hold for 30 to 60 seconds.
Sitting posture rotation function: improve body flexibility; Stretch your spine, relax your spine and hips, sit cross legged, extend your arms, and place your fingertips on yoga mats on both sides of your body.
Inhale, stretch your spine, and raise your arms above your head.
Exhale, turn your body slowly to the right, put your left hand down, put it on the outside of your right leg thigh, and put your right hand behind you.
Look at the distance along the right shoulder.
Hold for 15 to 30 seconds.
Each inhalation will stretch the spine, and each exhalation will rotate a little larger.
When doing some exhalation, return to the center position, and then repeat, turning to the left.
Inverted L-shaped effect: improve blood circulation, revitalize legs and feet, relieve cramps, and put one or two pillows beside the bed.
Carefully place your hips on the pillow and put your legs against the wall.
Open your feet by 30 cm and relax.
Put your arms flat on both sides of your body at an angle with your palms up.
The hips should be slightly higher than the chest (if not, replace the pillow.) Close your eyes and take a deep breath for one minute.
Note: please do not do this action during menstruation, or when suffering from hypertension, glaucoma, and neck injury.
Oblique effect: relieve fatigue, dysmenorrhea symptoms, sit on the yoga mat, bend your knees, and put your feet flat.
Place the narrow side of oneortwo pillows 2.5cm behind the tailbone, and then place two pillows under both knees.
Spread your knees to both sides, close the center of your feet, and place your knees on the pillows on both sides.
Support with both hands and lie back until the spine and head are all placed on the pillow behind you.
Put your arms flat on both sides of your body at a certain angle, with your palms up.
Close your eyes and take a deep breath for one minute.
Recommended reading date 15W, sleeping with 10W: the couple of clearly priced actresses insisted on drinking “bottled water” for 5 years, and both were diagnosed with liver cancer.
Doctor: too ignorant!..
