Pay attention to us with the blue words on it! Pose 1: lying turtle posture 1.
Keep your legs together and straight forward, your toes pointed straight in front, your upper torso straight and keep the feeling of extending upward, and your arms on both sides of your body.
2.
The legs should be separated from each other, the toes should be straightened to make the legs horizontal, the hips should be pressed down to press the legs tightly on the ground, the arms should be flattened to both sides, and the palms should be facing the ground.
3.
Bend your upper body to the ground, keep your body close to the ground, your chin on the ground, face straight ahead, and your arms close to the ground.
4.
Hold this position for a few minutes and breathe steadily and naturally.
Pose 2: Hanoman Pose 1.
Stretch your legs forward and close together, keep your upper torso straight, put your hands straight on both sides of your body, and look straight ahead.
2.
After the hands are straightened, move the legs so that the legs are straightened one before the other, the legs are 180 degrees, the hips sink, press the legs to the ground, and the toes of the feet are straightened.
3.
Keep your hands flat on both sides of your body, with your palms facing the ground, and your toes pointing inward.
4.
Hold this position for several breaths.
Pose 3: Tiger pose 1.
Bend the knees of both legs, with the legs about half shoulder width apart, kneel and stand on the yoga mat, keep the upper torso straight and feel the body extending upward, and put the arms on the outside of both legs.
2.
Stretch your arms straight in front of you, and the distance between your arms is about shoulder width.
Bend down and lean down until your arms are straight and your palms are close to the ground, and open your chest.
3.
Bend the left leg and lift it up so that the toes point directly above, and the head is tilted back and the chin is straight ahead.
4.
Hold this position for a few minutes and practice on the other side.
Pose 4: Horse Riding Pose 1.
Squat on the yoga mat, close your legs together and lean forward to close your legs, put your arms on the front of your body, and keep your neck and head extended upward.
2.
Take a big step forward with the left leg, put it in front of the left arm, bend the knee so that the left leg is at a vertical angle, straighten the right leg back and point the right foot to the ground, and press the hip down.
3.
Tilt your upper body forward, bend your elbows, bow your upper body, tilt your head back, face your chin straight ahead, and clamp your body with your elbows.
4.
Hold this position for several breaths.
Pose 5: Cobra Pose 1.
Place the body flat on the yoga mat, chin, abdomen and legs close to the ground, arms on both sides of the body, toes straight, feet close to the ground.
2.
Bend the elbow, put the palm on both sides of the abdomen, press the palm against the ground, open the shoulder back, bend the elbow, force the arm to make the abdomen land on the ground, lean the upper body back, bend the right leg knee, and point the toe directly above.
3.
Keep your neck straight and hold this position for several breaths.
Pose 6: Hands support leg stretching posture 1.
Squat on the yoga mat, close your legs together, lean forward and close your legs, put your arms on the front of your body, and keep your neck and head extended upward.
2.
Straighten your hands, press your upper torso against your arms, and leave your legs off the ground.
Push hard at the waist, hold your arms between your legs and straighten them forward.
3.
Bend the left leg and clamp the left arm, keep the right leg straight, and point the toes straight forward.
4.
Keep the body’s center of gravity stable, and hold this position for several breaths.
Pose 7: Single-leg standing forward bending and stretching posture 1.
Standing at attention on the yoga mat, feel the whole body extending upward, legs together, arms naturally hanging on the outside of the legs, eyes looking straight ahead.
2.
Stretch your arms up over your head, bend your waist and upper body down with your arms, while shifting your weight to your right leg, and keep your left leg in a straight line with your body.
3.
Lean down, bend the elbow, hold the ground with the left hand and the right leg with the right hand, hold the right ankle with the right leg, tilt the head back, and face the chin towards the ground.
4.
Hold this position for a few breaths, and then switch to the other side to practice the yoga postures brought about today.
Most of them need to be practiced on the ground.
At the beginning of the article, Xiao Jia also introduced the yoga postures that are practiced on the ground, which can strengthen the vitality of our body.
After each excessive physical exertion, you can come to several yoga postures to help you quickly recover your vitality and restore your body to a full state of vitality.
After reading all the books, please wait until you leave.
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