On the way to yoga, you should pay attention to the pressure at work and the troubles in life, which will always make people tired.
At this time, you might as well practice yoga to relax yourself, or recharge to welcome a new day! The 16 asanas introduced today are mostly restorative yoga asanas, which are very helpful for the relaxation of the body and mind.
1.
Place the fish (support variant) head and middle back on the brick.
Bend your knees, step on the ground with the soles of your feet, and relax your shoulder blades.
Keep breathing for 1-3 minutes.
2.
Put the hero pillow and blanket behind you.
Sit between your heels and lie down.
Relax your head on the blanket.
Hold for 1-3 minutes.
3.
Stand in a tree.
Bend your left leg and put your left foot on the inside of your right thigh.
Cross your fingers, palm up, hands straight up.
Hold for about 1 minute.
Repeat on the other side.
4.
Garland (variant) with feet open and hip width.
Bend your knees and squat down.
Balance with your heels and soles.
Put your hands together at the height of your chest.
Push your elbows out to the inside of your knees.
5.
Stand, bend forward, put your hands on the mat, raise your hips, straighten your legs and fold down.
The right leg crosses in front of the left leg.
From the tailbone to the top of the head.
Hold for 1 minute.
Repeat on the other side.
6.
Downward dog pose (variant) walk back to downward dog pose.
The right leg crosses behind the left leg and extends from the tailbone to the heel.
The head is between the arms.
Hold for 1 minute.
Repeat on the other side.
7.
In one leg downward dog pose, lift the right leg up.
Extend from the inside of the right thigh to the heel.
Hold five breaths, then switch sides.
8.
Sleep pigeon with your right knee on the ground and between your hands.
The left leg is extended and the weight is in the middle of the hip.
Extend your spine and place your forehead on a brick, blanket, or the back of your hand.
Breathe slowly to the lower back.
Hold for 1-2 minutes.
Repeat on the other side.
9.
Baby pose (variant) sit on your heels, sink your back, and straighten your hands to baby pose.
Walk your hands to the left and feel the stretch on the right.
Breathe slowly.
Hold for 1-2 minutes.
Repeat on the other side.
10.
Dolphin to four legged bench, then support the ground with elbows and small arms.
Clasp your hands with your fingers, step on the ground with your toes, lift your knees and hips, and straighten your legs.
Head off the ground and extend the spine from the coccyx before the big arm.
Hold 5-10 breaths.
11.
Bull face (variant) sit down with the right knee above the left knee, keeping the sitting bone rooted between the feet.
Slowly twist to the right.
Relax your chin and shoulders.
Hold for 1-2 minutes.
Repeat on the other side.
12.
Keep your legs straight in front of you.
Put your hands on the ground behind your hips with your fingers forward.
Raise your hips and press your feet on the ground.
Head back and relax.
Hold for 5-10 minutes.
13.
Lie down with a needle and bend your knees.
The right ankle is above the left thigh.
Ten fingers clasp behind the left thigh near the knee fossa.
Hook the soles of your feet back and press your legs against your chest.
Hold for 1-2 minutes.
Repeat on the other side.
14.
Stretch your legs straight forward in the wind dispelling style.
Bend the right knee close to the chest, with the fingers clasped behind the right thigh.
Relax and extend the lower leg.
Hold for 1-2 minutes.
Repeat on the other side.
15.
Lie on your back and twist your knees with your thighs close to your chest.
Fall your legs back and side, and press your right hand on your right thigh.
Shoulder blades relaxed, left side of respiratory tract.
Hold for 1-2 minutes.
Repeat on the other side.
16.
Sit up and put the pillow under the knee socket.
Lie down, roll up your yoga blanket and place it on your shoulder blades.
Put the folded Yoga blanket on your thighs and abdomen.
Cover your eyes with a small towel.
Hold for 5-15 minutes.
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