With the acceleration of the pace of life, our body and brain are in high-speed operation every day
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It’s hard to avoid physical and mental fatigue after a long time
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At this time, it’s better to have a yoga practice to relax! Today, I recommend a set of Yoga sequence to help you relax your nerves, relax your body and mind, reduce stress and improve sleep quality
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Let’s practice together! Action 1: mountain standing, feet together, lateral side of feet parallel to patella lifting, thigh tightening, front side of hip lifting, abdomen adduction, chest expanding, clavicle extending, inhale, hands chest closing, palms and heels pushing, thumbs touching chest, shoulders relaxing, head center gently closing eyes, holding 5-8 breathing actions
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2: mountain standing, inhale, extend spine, exhale, straight back and bend down, hands touching Inhale deeply, look forward, exhale deeply, bend forward, look for thigh, raise the sitting bone, straighten the knee, relax the head naturally, stay for 5-8 breathing movements, 3 bend the left knee forward, lower leg parallel to the front of cushion, rear leg knee and instep close to the ground, lift the inner thigh, left hip backward, right hip forward, hip center, chest upward, clavicle unfold, keep 5-8 breathing movements, 4 from Swan, inhale Stretch the spine upward, exhale straight back, bend forward, relax the back with elbows, put your face on the back of your hands, keep 5-8 breaths, change the opposite side, practice 5 prone position, put your hands on both sides of your chest, inhale with your forehead, raise your head, exhale, straighten your arms, lift your chest up, retract your shoulder blades, extend your clavicles, look at the top of your eyes, keep 5-8 breaths, 6 sit, bend your knees, and keep your heels close Put the left foot on the outside of the buttock and the instep of the foot on the ground, take the right foot to the outside of the left buttock, overlap the knees, lift the right hand up, bend the elbow backward, press the palm on the back, bend the left hand backward, bend the elbow, cross with the right hand, straighten the back, breathe naturally in 5-8 groups, change the opposite side action 7, sit and stand, open the feet to the side, stretch the legs straight, inhale, extend the spine upward, exhale straight, bend the back forward, open the palms of the feet and grasp the back Extend the thigh root, press down, hook the toes back to maintain 5-8 breaths, restore the walking stick posture, 8 stick posture, bend the knees, open the palms of the feet to the side of the knees, keep the heels close to the perineum, grasp the palms of the feet with both hands, inhale, straighten the spine up, exhale, relax the shoulders, sink the knees down, maintain 5-8 breaths, restore the walking stick posture, 9 stick posture, bend the knees, keep the heels close to the hips, put the left foot on the outside of the right hip The instep is close to the ground, the right foot is placed on the outside of the left knee, the sciatic bone is evenly pressed to inhale and extend the spine, the exhalation is twisted to the right, the hands are folded in front of the chest, the left hand is against the outside of the right knee, keep 5-8 breaths, change the opposite side, practice 10 supine, bend the left knee, thigh to the abdomen, both hands grasp the left foot palm, exhale thigh to the ground, left leg vertical to the ground, right leg straight forward, shoulders relaxed, keep 5-8 breaths, change Reverse side movement 11 supine, bend left knee, heel close to hip exhale, left leg turn right, spine twist, left shoulder sink to the ground, right hand support left knee, each exhale, deepen twist, maintain 5-8 breathing, reverse side exercise source: network, copyright belongs to the original author, if any infringement contact delete
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