Stamp the blue words on it and pay attention to us! Many beginners will encounter a problem: do not know what to practice? In fact, for most beginners, the body is relatively rigid, and all aspects of quality need to be strengthened.
It’s good to practice some basic postures every day.
Today, I recommend 10 classic postures, which can not only open the hips and shoulders, but also stretch the back and inside of the thighs to relax the tense gluteal muscles caused by sedentary, which is very suitable for beginners’ daily practice.
1.
Stand in front of the mountain and bend your feet together, inhale in parallel on the outside of your feet, straighten your spine upward, extend your side waist and exhale, bend your back downward, look for your thighs, extend your back forward, keep your shoulders away from your ears, put your hands on both sides of your feet, and naturally relax your head.
2.
Stand in Eagle mountain and move your weight to your right foot, lift your left foot upward, wrap your left foot around your right thigh, hold your hands flat on your side, wrap your right hand up and your left hand down from the root of your big arm, Inhale with your fingertips upward, lift your chest up, exhale your hips backward and downward, keep 5-8 breaths, and change the opposite side exercise 3.
Triangle feet with one leg long apart, inhale with your right foot outstretched, hold your hands flat on your side, extend your side waist, exhale, bend your body to the right, support 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, keep 5-8 breaths, and change the opposite side exercise 4.
Sit in an angular sitting position, open your hands to the ground on both sides, inhale, stand straight and hook back on your toes, Exhale with your thighs and knees on the ground, bend your back down, keep your elbows on the ground for 5-8 breaths, restore 5.
Sit in a beam angle position, bend your knees, keep your heels close to the perineum and the soles of your feet opposite, hold the soles of your feet with both hands, inhale, stand up and exhale straight with your spine, 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, keep your instep close to the ground, and your right foot on the outside of your left hip, Fold your knees, lift your hands horizontally, bend your left arm upward, keep your left elbow and right arm downward, buckle with your left hand to keep 5-8 breaths, and change the other side.
7.
Swan style right leg bend to the ground, straighten your left leg back, support your hands on the ground, straighten your torso, exhale in the middle of your hips, move your body forward and downward, put your abdomen close to your right leg, hold your elbows with your hands, put your forehead on your elbow to keep 5-8 breaths, and change the other side.
8.
Small bridge supine, bend your knees, The heels are close to the hips, the feet are 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 upward, the thighs remain parallel, the legs are vertical to the ground for 5-8 breaths, restore 9.
Needle eye supine, bend both knees, the heels are close to the hips, lift the right leg upward, the ankle is placed on the left thigh, exhale and lift the left leg upward, hold the left thigh with both hands, and when exhaling again, pull the thigh to find the abdomen for 5-8 breaths, Change the other side 10.
Lie on your back with your big toe in your hand, bend your knees, breathe in with your heels close to your hips, lift your right leg up, extend the belt to cover your soles, exhale, slowly straighten your legs, step away with your heels, press down the cushion surface with your left leg, sink your shoulders and keep breathing for 5-8 times.
Change the other side and look at it after you’ve seen it, and then go 👍。.