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Do you feel bored if you don’t step out of the gate every day? Expert advice: you can choose the exercise you can do at home, and yoga is a good choice.
Today, I’d like to recommend a set of yin yoga practice that can enhance immunity.
Although it’s a little temporary, since you’re at home, it’s better to practice simple yoga movements to keep your body in the best state.
1.
Squatting mountain standing, the feet open slightly larger than the hips, the toes open outward about 45 degrees, inhale to extend the spine, exhale, bend the knees, squat, close the hands in front of each other, and keep the elbows against the inner side of the thighs for 5-8 breaths.
2.
Standing forward bending + arm extension mountain standing, with the feet open at the same width as the hips, and hold the hands back, Inhale and extend the spine, exhale slowly, bend down and keep your arms back and up for 5-8 breaths.
3.
Soldier 1 mountain standing, with your feet slightly longer than one leg, turn your right foot 90 degrees, slightly buckle your left foot, turn your hip to the right, inhale and extend the spine, exhale, bend your right knee down, keep your big and small legs 90 degrees for 5-8 breaths, and change the other side.
4.
Kneel and stand on the cushion surface in cat cow style, Open both hands and feet with hip width, arms and thighs perpendicular to the cushion surface, inhale, raise your head, straighten your chest, exhale with chest arch back, pay attention to extending the spine section by section, repeat exercise 5-8 groups 5.
Lie prone on the cushion surface with both hands on both sides of the chest, open both feet with hip width, exhale, tighten the core, straighten your arms and legs, and maintain 5-8 breaths.
6.
Downward dog pose starts from the inclined plate, Step on the ground with your feet backward and upward, tighten your thighs, push back and extend your spine, straighten your arms and maintain 5-8 breaths.
7.
Sit in a sitting posture, twist your spine, sit on the cushion surface, straighten your legs, put your left foot on the inside or outside of your right thigh, inhale and extend your spine, hold your hands flat and exhale, twist your body to the left, put your right arm against the outside of your left thigh, and put your left hand on the back of your body to maintain 5-8 breaths, Change the other side 8.
Camel kneel and stand on the cushion surface, open your feet the same width as your hips, hold your hips with your hands, inhale and extend your spine, exhale and bend down, and put your hands on your heels in turn.
Beginners can keep 5-8 breaths with the help of yoga bricks.
9.
Hero knelt and stand on the cushion surface, with your feet slightly larger than your hips, your hips sitting on your heels, your torso bent forward and your arms stretched forward, Keep 5-8 breaths at 10 points, and lie on the mat on the surface.
Your feet are slightly larger than your hips, your hands on both sides of the body, your palms up and your eyes closed.
For 5-8 minutes, the contents of the official account are clearly identified.
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