Yoga stretching can not only improve the flexibility of the body, accelerate the blood circulation, and make the body more flexible, but also improve the back and shoulder pain of the sedentary people.
In addition, for people who like strength training, stretching can also help remove lactic acid and lengthen muscle lines! Today, I recommend you a set of entry-level yoga movements, which can help you to stretch your body, prevent health diseases, dredge your meridians, promote blood circulation, and maintain your body effect.
Beginners can practice every day.
1.
Stand in the mountain bending posture before the split leg standing, breathe in with your feet the same width as your hips, extend your spine and exhale, rotate your pelvis forward, bend your body forward, lower your abdomen to your thighs, and slightly bend your knees to keep 5-8 breaths.
2.
Stand in the tree mountain posture, bend your left knee, place your left foot on the inside of your right thigh, open your left leg outward, and keep your knees as high as possible toward the hips directly below.
Put your hands together in front of your chest or lift them above your head to keep 5-8 breaths.
3 Sitting on the cushion surface in the angle pose, bending knees and feet together, inhaling, extending the spine, exhaling, bending forward and downward, holding the front paws or elbows of both hands, pressing the legs close to the cushion surface to keep 5-8 breaths 4.
The downward dog pose starts from the four corner kneeling table pose, with the hips backward and upward, straightening the legs and arms, extending the spine, tightening the thighs, pushing the heels backward and stepping down, relaxing the back of the neck and keeping 5-8 breaths 5.
The small bridge posture lies on the cushion surface, Bend your knees close to your hips, open your feet the same width as your hips, point your toes straight ahead, and your calves are perpendicular to the cushion surface.
Inhale and extend your spine and exhale.
Rotate your pelvis back, and your hips, lumbar vertebrae, and thoracic vertebrae slowly leave the cushion surface.
Keep 5-8 breaths, Hold the back of the neck with ten fingers and stretch it, keep 5-8 breaths 7.
Lie on the back, twist the spine, lie on the cushion, bend your knees close to the abdomen, lift your hands horizontally, inhale and extend the spine, exhale, twist to the left, keep 5-8 breaths with your shoulders not looking away from the cushion face to the right fingertips, change the other side 8.
Sit in a cow’s face, bend your legs, overlap your knees up and down, lift your hands horizontally, rotate your left arms inward, rotate your right arms outward, Come to the back and clasp to keep 8 breaths, turn sides 9.
Stand and bend forward to stand, with your feet close together or apart at the same width as your hips.
Breathe in with your hands from the body side to the top.
Bend forward and put your hands on both sides of your feet with the groin as the breaking point.
Keep 8 breaths 10.
Strengthen side stretching to stand.
Raise your hands side to side and fold your hands from the posture.
Separate your feet about one leg long and turn your right foot 90 °.
Turn your left foot 45 °.
Turn your body forward to look for your thigh with the groin as the breaking point, Keep it for 1 minute, change sides 11.
Stand on your knees in camel style, separate your legs the same width as your hips, press the backs of your calves to the ground, hold your hips together, breathe in, stretch your spine, lift your head and exhale, bend back, put your hands in your elbows on your heels in turn to keep 8 breaths 12.
Sit in single leg back stretching walking stick style, move your hips and bend your right knees backward, put your right foot palm on the root of your left thigh, breathe in, stretch your spine, exhale and bend forward, put your hands on your feet, Extend your back and keep 8 breaths.
Switch sides.
13.
Sit on the cushion in an angle position.
Separate your legs from the toes to both sides as far as possible.
Tighten your thigh muscles and inhale to straighten your spine.
Exhale and bend forward and lower your hands.
Keep them under your forehead for 1 minute.
Switch the upper and lower positions of your arms.
14.
Stand in lizard style, take a big step backward with your left foot.
Keep your knees and instep on the ground.
Your right lower leg is vertical to the ground.
Bend forward and lower your body, and inhale and extend your spine with your elbows on the ground, Keep the exhalation deepening range for 1 minute, change sides 15.
Stand in Sleeping Swan pose, take a big step backward with the right foot, straighten the right leg, bend the left leg with the instep against the ground, place the outside of the leg between the hands, inhale and extend the spine, exhale and bend forward and keep it down for 1 minute, change sides 16.
Frog pose starts from the four corner kneeling position, slide the knees 90 ° to both sides, stretch the hands forward in a straight line with the hips and knees, and keep the forehead pointing for 1 minute 17.
Crescent Mountain Pose, Take a big step backward with the left foot and lower leg on the ground, inhale the right leg vertical cushion surface, extend the spine, raise both hands above the head and exhale, sink the hip, lower the abdomen, slightly retract and lift it upward for 20-30 seconds, and change the other side 18.
The soldier is in Mountain Pose, open the feet at an appropriate distance and turn the right foot forward, turn the left foot slightly inward with the hip to the right front, inhale, extend the spine and exhale, bend the right knee downward, straighten the left leg and step the heel downward, Raise your hands above your head and stretch your spine.
Keep your shoulders relaxed for 20-30 seconds.
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