Today, I will share a group of Yin Yoga asanas with yoga lovers
. 
I will spare half an hour to practice every day, so that even if you stay at home, you won’t have the trouble of getting fat for three circles
. 
This group of Yin Yoga has a total of 24 forms, which are explained in detail from the practice methods, meridians to benefits
. 
Friends who like yoga, thank you for taking it! Cat stretching exercise method: kneel on your knees, straighten your arms, press your hands down and put your feet on the ground, naturally turn your toes back, gently concave your spine, slightly raise your hips, look forward or slightly up, then arch your spine, gently retract your chin and hips, breathe normally, and repeat 5 ~ 10 times to dredge the meridians: spleen meridians, stomach meridians, pericardial meridians, lung meridians, etc
. 
Benefits: stretch back, reduce back pain, take care of women’s reproductive organs, relieve dysmenorrhea, etc
. 
2 ankle extension exercise method: King Kong kneels, hooks his toes, touches his toes to the ground, sits his hips on his heels, closes his abdomen, puts his hands behind his back, straightens his back, feels the stretching and squeezing of his toes, looks at the front, and maintains the action for 2 minutes Dredge meridians: spleen meridians, stomach meridians, heart and lung meridians
. 
Benefits: strong stretching, flexible ankle, strengthening toughness and reducing sports injury
. 
3 Banana style exercise method: lie flat on the ground, straighten your arms upward, raise your hands over your head, hold your left wrist with your right hand, extend your spine upward, extend your body in the opposite direction for 1-2 minutes, and dredge the meridians on the other side: Gallbladder Meridian benefits: open your whole side of your body, extend from your ribs to your iliotibial tract, relieve low back pain and promote good sleep
. 
4 butterfly exercise method: sit and stand on the cushion surface, close your feet together or exhale slightly apart, completely relax your spine, bend forward and downward, stretch your arms forward to dredge the meridians: liver and kidney meridians benefits: effectively stretch the inner sides of your legs, help open your hips, nourish your pelvis and relax your waist and back
. 
5
. 
Half butterfly exercise method: sit on the cushion surface, bend the left knee and put it on the root of the right upper leg, stretch the waist forward and exhale, stick the abdomen to the lower thigh as far as possible, breathe in, get up slowly, keep 5-8 breaths, and dredge the meridians on the other side: benefits of liver and kidney meridians: effectively stretch the back and inside of the legs, relax the waist and back, especially the lumbar spine, which helps to alleviate the pain of the waist and back
. 
6 cat tail pulling exercise method: lie on your back on the mat and lift your right leg upward
. 
Beginners can cover your right foot with an extension belt, exhale, twist your left knee to the left, hold your left foot with your right hand, hold your right foot with your left hand for 1-2 minutes, and change the other side to dredge the meridians: stomach, spleen, bladder and kidney meridians
. 
Benefits: stretch your waist and sacrum, and stretch the quadriceps femoris
. 
7 caterpillar practice method: sit and stand on the cushion surface, open both feet with hip width, exhale, relax the spine, bend the forehead on the Yoga brick or keep on both legs for 1-2 minutes, dredge the meridians: bladder meridians and kidney meridians
. 
Benefits: by squeezing the waist and exercising the waist muscles and abdominal muscles, you can quickly eliminate the waist fat and tighten the waist lines
. 
8 child style practice method: bend your knees, kneel and stand, lean forward against your forehead, put your arms on both sides of the body, put your hands on your feet, naturally droop your shoulders to the ground, relax and breathe gently and evenly to dredge the meridians: spleen, kidney, stomach and bladder meridians
. 
Benefits: this posture can play a great role in calming and soothing your mood, and can also relax your body and mind
. 
9 hanging practice method: stand in mountain style, exhale with both feet separated and the same width as the hip, completely relax the spine, roll forward and downward from the head, bend forward, and the head will fall naturally, hold both hands and elbows to dredge the meridians: bladder meridians and kidney meridians
. 
Benefits: this pose can better relax the lumbar spine, relieve lumbar pain, dredge the bladder meridian and the back of the thigh
. 
10 deer style practice method: sit and stand on the cushion surface, straighten your legs, extend your left foot backward, sit down with your right foot close to your left thigh, and then slowly twist to the other side
. 
In the process of twisting, your eyes find a focus, look straight, keep 5-8 breaths, and dredge the meridians on the other side: gallbladder, liver and kidney meridians
. 
Benefits: doing this action for a long time is conducive to opening the hip joint, promoting blood circulation in the pelvic area, effectively stretching the outer and inner thighs and alleviating menopausal symptoms
. 
11 dragon style practice method: stand in mountain style, take a big step back with your left foot, vertically cushion the surface of your right leg, put your hands on your right thigh, bend your elbows in the front of your body or add spinal torsion for 1-2 minutes, and dredge the meridians on the other side: stomach, liver, bladder and kidney
.
Benefits: deeply open the groin and hip, stretch the hip flexor and quadriceps femoris, and effectively improve sciatica
.
12 frog style practice method: on the basis of baby style relaxation, inhale with both hands in front of the body, push up the hips, lift the body to exhale, open both knees to both sides, reach the endurance limit, bend your elbows, touch the ground with your forearm, inhale deeply, and exhale here for 3 minutes
.
Relax
.
Dredge meridians: liver meridians, spleen meridians and kidney meridians
.
Benefits: deeply stretch the groin and inner thigh, open the hip, promote digestion and improve menstrual spasm
.
13 happy baby style exercise method: lie on your back on the cushion surface, bend your knees close to your abdomen, open your legs slightly larger than your hips, hold your feet with both hands, and keep for 1-2 minutes to dredge the meridians: bladder, kidney and liver meridians
.
Benefits: deep opening of the hip is of great benefit to the coccyx, sacrum and waist
.
By squeezing the stomach and stimulating the meridians on the inner thigh, it can well relieve the mood and relax the body and mind
.
14 lying twisting exercise method: lie on your back on the cushion surface, bend your right knee close to your abdomen, twist your body to the left, put your left hand on your right thigh, turn your head and look at the direction of the fingertip of your right hand, bend your left knee, hold your left foot with your right hand for 1-2 minutes, and dredge the meridians on the other side: liver, kidney and bladder meridians
.
Benefits: deeply relax the spine, help restore the balance of the nervous system, release the tight spine and relieve sciatica
.
Practice method of camel style: kneel and stand on the floor with knees slightly separated, put hands and hips naturally next to the body, straighten the spine, inhale, gently push the pelvis forward, put one hand on the heel to exhale, and the other hand on the heel on the same side to relax back and keep breathing evenly
.
Dredge meridians: pericardial meridians, stomach meridians, spleen meridians and large intestine meridians
.
Benefits: stretch hip flexor and quadriceps femoris, open chest, stimulate thyroid, help relieve emotional tension and release pressure
.
16 saddle practice method: sit and stand on the cushion surface, with the feet separated slightly larger than the hips, with the legs separated by the same width as the hips, exhale, sit the hips between the feet, and lie on your back on the cushion surface for 1-2 minutes to dredge the meridians: stomach, spleen, bladder and kidney
.
Benefits: through slow breathing, stretch leg muscles, relieve leg fatigue and stiffness, stretch lower body muscles and improve body flexibility
.
Snail style exercise method: inhale, lift up your legs and exhale vertically with the ground, use the strength of your abdominal muscles to turn your body upward, put your toes on the ground, bend your elbows, support your waist with both hands, push your hips upward, stabilize your body, hold your hands straight for 1 minute, and then slowly put down your legs to dredge the meridians: bladder meridians
.
Benefits: effectively stretch the whole spine, relax the whole spine to the greatest extent, squeeze and massage the internal organs in the abdominal cavity, and promote the blood circulation in the hip joint and pelvic area
.
18 practice method of Sphinx / seal: lie prone on the cushion surface, bend your elbows, press the cushion surface with your forearms, and enter the Sphinx with your forearms perpendicular to the ground for 1-2 minutes
.
Stretch your arms forward, open your chest and enter the seal style, and keep dredging the meridians: stomach, spleen, bladder and kidney meridians for 1-2 minutes
.
Benefits: very deep relaxation of the lumbar spine, especially for the 2nd-3rd lumbar spine, is very helpful
.
19 square exercise method: sit and stand on the mat, bend your knees, put your right leg on your left leg and exhale, bend your body forward and put your hands on the front of your body for 1-2 minutes to dredge the meridians: liver, kidney, gallbladder and bladder meridians
.
Benefits: deeply relax hips and legs and improve sciatica.
.
