The body will be stiff in the morning, especially those who do not exercise for a long time and sit for a long time
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Then, you need a set of morning exercise Yoga sequence, flexible hips, maintain pelvis, relax your waist and back, release your stiffness, and practice together: action 1-3: stand in mountain pose, take a big step back with your right foot, vertically cushion the surface of your left leg, extend your hands on the spine on both sides of your left foot, enter the low lunge, keep 5-8 breaths, bend your elbow on the cushion surface in front, and your left thigh is close to your left arm, Extend the spine, keep 5-8 breaths, inhale, fall on the instep of the right leg, straighten the spine on the cushion surface, extend the arms of both hands upward, exhale, bend back, keep 5-8 breaths, repeat the above three actions and change to the other side
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4: start from the horse riding on the right side, put both hands in the front of the body, bend the left knee close to the hip, twist the spine to the left, hold the instep of the left foot with the right hand, and abduct the right leg for 5-8 breaths, Change the other side action 5: start from the left riding pose, move the body center of gravity backward, straighten the left leg, the right thigh is vertical to the cushion surface, the instep of the lower leg is close to the ground, the spine is extended, put both hands on both sides of the left foot for 5-8 breaths, and change the other side action 6: start from the left riding pose, take a big step backward with the left foot, open both feet the same width as the hip, extend the spine, straighten the arm and thigh, tighten and push back, Keep 5-8 breathing movements 7-9: on the basis of downward dog pose, lift the right leg, keep 5-8 breathing backward and upward, take a big step forward, bend the right knee in the front of the body, the right lower leg is parallel to the hip, and the left leg falls on the cushion surface, inhale, straighten the spine, and keep 5-8 breathing and exhale, Move your body forward and down, stretch your arms forward, if you can, lie prone directly on the cushion surface, keep 5-8 breaths, repeat the above three actions, and change to the other side action 10: bend your right knee from the left semi pigeon pose, your right foot is close to the hip, push the instep with the palm root of your right hand, straighten the spine, open the chest, extend your left arm upward, keep 5-8 breaths, and change to the other side action 11: sit and stand on the cushion surface, Bend the left knee, the left leg is parallel to the hip, bend the right knee, put the right leg on the left leg, inhale and extend the spine with the knees as far as possible to find the cushion surface, bend the arms and stretch forward before exhaling, or lie prone directly on the cushion surface to maintain 5-8 breaths, change the other side action 12: sit on the cushion surface, bend the knees and feet together, inhale and extend the spine, exhale, and bend forward and downward, Hold the soles of the feet with both hands, keep the abdomen close to the thighs, and keep 5-8 breathing movements 13: lie prone on the cushion surface, support both hands on the front side of the body, vertical cushion surface of the big arm, bend the right knee and the right foot close to the hip, push the instep of the foot with the palm root of the right hand to keep 5-8 breathing, and change the other side action 14: kneel and stand on the cushion surface, keep the legs as wide as the hip, keep the instep of the lower leg close to the ground, inhale and extend the spine, exhale and bend back, Keep the thigh vertical cushion surface, open the groin and hip as far as possible, do not squeeze the waist and back, keep 5-8 breaths, change the other side ▼ teacher wechat ▼ ▼ select yoga products in the lower left corner of good classes and good things in the near future.
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