There are many simple yoga asanas, but it is still very challenging for people who are particularly stiff.
The movements given today are all simple variations, which are very suitable for stiff little friends! 1.
Stand and bend forward Open your feet hip width apart and hug your elbows Fold forward and down, bend your knees slightly, and keep your abdomen as close to your thighs as possible Stretch your back as far as you can Keep 8-10 breaths 2.
Yoga squat Open your feet a little wider than your hips, with your toes facing out Squat down, keep your hips down as far as possible, don’t lift your heels, and relax your hands in front of you Keep 8-10 breaths.
3.
Cat pose Start from the four – legged bench, exhale, bow your head and back, and look at your navel Push your shoulder blades up and keep your back full, keeping your hips aligned with your knees and your shoulders aligned with your wrists Keep 8-10 breaths.
4.
Bull pose Inhale, tailbone up, abdomen down, chest up Keep your hips aligned with your knees and your shoulders aligned with your wrists Keep 8-10 breaths.
5.
Downward dog pose Start in the four – legged bench position with your hips up and your arms straight Bend your knees slightly and keep your heels slightly off the ground, keeping your abdomen adduction Stretch your back and look at your navel Keep 8-10 breaths.
6.
Sit, stand and bend forward Bend your knees slightly in front of your legs and support your hands on your side Keep your back extended and leaning forward Keep 8-10 breaths.
7.
Sit up and twist Straighten your left leg, bend your right leg, hold your right hand behind you, and bring your left hand to the outside of your right knee Inhale to extend your chest and exhale to twist back Keep breathing for 8-10 times, repeat on the other side Open your legs and hook your feet back Bring your hands to your thighs or knees.
Keep your back extended and feel the inner thigh stretch Keep warm-up before 8-10 breathing exercises.
For postures that cannot be entered for the time being, variants are a good choice.
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