Slightly bend your knees, put your hands on your elbows, and keep your head down for 30 seconds to 1 minute
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Exhaust style, lie on the cushion surface, bend the knees close to the abdomen, keep the legs together, hold the front of the leg with both hands Hold for 30 seconds – 1 minute 15, supine spine twist, supine on the cushion surface, bend the right knee and twist to the left, the right shoulder close to the cushion surface, put the left hand on the right leg, deepen the range for 30 seconds – 1 minute, change the other side 16, inverted arrow buttocks, legs against the wall, supine on the cushion surface, legs together or separated with hip width, hands on both sides of the body, close your eyes, meditate for 3-5 minutes.
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Kneel on the cushion surface in cat cow posture, with your legs and arms perpendicular to the cushion surface Open both hands and legs to the same width as the hip, inhale, raise your head, extend the cervical spine and thoracic vertebra one by one, exhale, rotate your pelvis to extend the lumbar spine, thoracic vertebra and cervical vertebra one by one, and finally lower your head
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Summer is coming, and the weather is getting better and better
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6
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Half pigeon style, start from the dog down style, move the left foot forward, bend the left knee, extend the right leg parallel to the hip, put the big and small legs back to the ground, center the hip, inhale, extend the spine, exhale, sink the hip, hold for 30 seconds – 1 minute, change the other side 14
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The more you practice, the more beautiful you will be! 1
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Today, I’d like to share 16 entry-level yoga moves and whole body stretching for beginners
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Squat mountain standing, open your feet slightly larger than your hips, open your toes outward, inhale, extend your spine, exhale, bend your hips, bend your knees, squat Sit down with your big arms against the inside of your knees, and keep your hands together for 1 minute
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Stand forward in mountain posture, with your feet close together or open the same width as your hips
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Repeat group 5-8
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Bend forward, put your hands on your thighs, and keep your spine extended for 30 seconds to 1 minute
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Kneel on the mat in a needle piercing manner, open both legs to the same width as the hip, inhale, extend the spine, exhale, bend forward, extend your arms forward, exhale on your forehead, and lift your right arm From the front of the body through the right face on the cushion, the left hand support cushion surface for 30 seconds – 1 minute, change the other side 7, hero kneeling on the cushion surface, feet together, legs open slightly larger than the hip, inhale to extend the spine, exhale, bend down, arms extend, spine extend, forehead on the cushion, buttocks close to the heel for 30 seconds – 1 minute 8, dog down from action 7, keep the arms Back to the ground with the toes of the spine, straighten the legs and buttocks backward and upward, keep the body in an inverted “V” shape for 30 seconds to 1 minute 9-10, horse riding style & variant from dog down style, bend the left foot forward, bend the right knee, press the back of the lower leg to the ground, vertical cushion of the left leg, inhale, straighten the spine, exhale, sink the hip down, put both hands on the left thigh for 30 seconds to 1 minute, and move the body weight backward, Straighten the left leg and right thigh, vertically cushion the surface, inhale, straighten the spine, exhale, bend forward and down, put both hands on both sides of the body for 30 seconds – 1 minute, repeat the other side 11-12, lizard + variant from horse riding, open the left foot outward for 45 degrees, put both hands on the front of the body, sink the hip for 30 seconds – 1 minute, twist the body to the left, bend the right knee close to the hip, hold the right foot instep with the left hand Hold for 30 seconds – 1 minute, change the other side 13
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Tree mountain standing, bend your right knee, put your right foot on the root of your left thigh, inhale, extend your spine, lift your hands above your head, bend your body to the right, lift your left hand above your head, put your right hand on your right knee for 30 seconds – 1 minute, change to the other side
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Inhale, extend your spine and exhale
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It’s time to wake up after a winter’s body
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4-5
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Keep each action for 1-2 minutes
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Practice for half an hour every day
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It’s super suitable for morning exercises at home
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