Stamp the blue words on it and pay attention to us! Today, I recommend 10 classic postures, which can not only open the hips and shoulders, but also stretch the back and inside of the thighs to relax the tense gluteal muscles caused by sedentary, which is very suitable for beginners’ daily practice.
1.
Stand in front of the mountain, with feet together, inhale in parallel on the outside of the feet, stand straight upward, extend the side waist and exhale, bend the back straight forward, find the thighs on the abdomen, extend the back forward, keep the shoulders away from the ears, put both hands on both sides of the feet, and naturally relax the head ‘2.
Stand in Eagle mountain, shift the center of gravity to the right foot, lift the left foot upward, wrap it around the right thigh, and lift the hands horizontally on the side, The right hand is on the top, the left hand is wrapped from the root of the big arm, the fingertip is upward, the chest is lifted, the exhalation hip is backward and downward, maintain 5-8 breaths, and change the opposite side exercise 3.
The triangular feet are separated by one leg, the right foot is abducted, inhaled, the hands are held flat on the side, the side waist is extended, the exhalation body is bent to the right, the right hand supports the brick, and the left hand points directly above.
Turn your head and look at the left fingertip, maintain 5-8 breaths, and change the opposite side exercise 4 Sit at an angle, open your legs to both sides, hold your hands on the ground, inhale, stand straight up, hook your toes back, exhale with your thighs and knees on the ground, bend your back down, hold your elbows on the ground for 5-8 breaths, restore 5.
Sit at an angle, bend your knees, keep your heels close to the soles of your feet in the perineum, inhale with your hands holding the soles of your feet, stand straight up and exhale, sink your shoulders, and keep your knees on the floor for 5-8 breaths, Restore 6.
Sit and stand in the cow face style, bend your knees, keep your heels close to your hips, and your left foot comes to the outside of your right hip.
Your instep is close to the ground, and your right foot is placed on the outside of your left hip.
Your knees are overlapped, your hands are raised horizontally, your left arm is bent upward, your left elbow and your right arm are down, fastened with your left hand to maintain 5-8 breaths, and change the other side.
7.
Bend your right leg to the ground, straighten your left leg, support the ground with your hands, and straighten your torso, Exhale in the middle of the hip, keep the body forward and down, stick the abdomen to the right leg, hold the elbows with both hands, put the forehead on the elbows, keep 5-8 breaths on the other side.
8.
Lie on your back in a small bridge, bend your knees, keep your heels close to the hips, keep your feet as wide as the hips, put your toes forward, put your hands on both sides of the body, inhale with the palm down to extend the chest, exhale, lift the hip upward, keep your thighs parallel, and keep your legs vertical to the ground for 5-8 breaths, Restore 9.
Needle eye supine, bend your knees, keep your heels close to your hips, lift your right leg up, put your ankles on your left thigh, exhale and lift your left leg up, hold your left thigh with both hands, exhale again, pull your thigh to find your abdomen, keep 5-8 breaths, change the other side 10.
Lie on your back, hold your big toes, bend your knees, inhale with your heels close to your hips, lift your right leg up, extend the belt to cover your soles, exhale, and slowly straighten your legs, Step away from your heel and press your left leg down on the cushion surface.
Sink your shoulders and keep breathing for 5-8 times.
Change the other side and watch it after watching it 👍。.
