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Today, I recommend 10 classic postures, which can not only open the hips and shoulders, but also stretch the back and inner thighs to relax the gluteal muscles that are tense due to sitting for a long time.
It is very suitable for beginners to practice daily.
1.
Stand in front of the mountain, with both feet together, the outside of the feet inhale in parallel, the spine standing straight up, the side waist extending and exhaling, the straight back bending down, the abdomen looking for the thigh, the back extending forward, the shoulders away from the ears, the hands on both sides of the feet, the head naturally relaxed ‘2.
Eagle mountain standing, move the weight to the right foot, lift the left foot up, intertwine with the right thigh, hold both hands flat, the right hand on the top, the left hand on the bottom, and wrap around the root of the big arm, Inhale with your fingertips up, lift your chest up, exhale your hips backward and down, and keep 5-8 breaths.
Change the opposite side exercise.
3.
Triangle feet with one leg long apart, exhale with your right foot outstretched, raise your hands flat on the side, extend your side waist, exhale, and bend your body to the right side, hold the brick with your right hand, and point your left hand directly above, turn your head to look at the tip of your left finger, and keep 5-8 breaths.
Change the opposite side exercise.
4.
Sit in an angular position, open your hands on both sides, inhale, and stand straight up with your toes hooked back, Exhale with your thighs and knees close to the ground, bend your back down, keep your elbows on the ground for 5-8 breaths, restore 5.
Sit in an angular position, bend your knees, keep your heels close to the palms of the perineum, breathe in with your hands holding the palms of the feet, stand up and exhale with your spine straight, sink your shoulders, keep your knees on the floor for 5-8 breaths, restore 6.
Sit in a cow face position, bend your knees, keep your heels close to your hips, and your left foot comes to the outside of your right hip, and your instep is close to the ground, and your right foot is placed on the outside of your left hip, Fold your knees, hold your hands flat on the side, bend your left arm upward, keep your left elbow and right arm downward, buckle with your left hand to maintain 5-8 breaths, change the other side.
7.
Swan style right leg bend to the ground, stretch your left leg backward, support your hands on the ground, straighten your torso, exhale in the hip, and your body is forward and downward, your abdomen is close to your right leg, hold your elbows with both hands, and put your forehead on your elbow to maintain 5-8 breaths, change the other side.
8.
Small bridge supine, bend your knees, The heels are close to the hips, the feet are separated by the same width as the hips, the toes are facing forward, the hands are placed on both sides of the body, the palms are facing down, the chest is extended, the exhalation lifts the hips up, the thighs are parallel, the legs are vertical to the ground, keep 5-8 breaths, restore 9.
Lie on your back in needle eye style, bend your knees, the heels are close to the hips, lift the right leg up, the ankles are placed on the left thigh, exhale, lift the left leg up, hold the left thigh with both hands, and when exhaling again, pull the thighs to find the abdomen to keep 5-8, On the other side, 10.
Lie on your back, grasp your big toes, bend your knees, breathe in with your heels close to your hips, lift your right leg up, extend the soles of your feet, exhale, slowly straighten your legs, push your heels far away, press down the cushion surface with your left leg, sink your shoulders and keep 5-8 breaths.
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