Stamp the blue words on it and pay attention to us! Women should make an endless book, and the body is our cover; Manners are the contents of books.
Temperament is on the shoulder and elegance is on the back.
If you want to have an elegant posture, open shoulder and beautiful back Yoga sequence is essential! Today, Xiaobian sorted out 2 sets of shoulder opening and back beautifying sequences of yoga before going to bed for Jia people.
Adhering to practice can not only make them tall and graceful! At the same time, practicing shoulder and back before going to bed can effectively alleviate neck stiffness, increase blood supply to the head and let you have a good sleep! The first set of open shoulder and beautiful back sequence action 1: simple sitting position, fully extend the spine upward; Inhale, put your right elbow on the ground and lift your left hand up; Exhale, bend your body to the right, and your sciatic bone is close to the ground; Stop for 8 breaths and change to the other side.
Action 2: from simple sitting, turn to low lunge; Step the left leg forward and the instep of the right leg against the ground; Pay attention to the straightening of hips to help extend the spine; The core is slightly retracted, with the right hand pushing the ground and the left hand upward; Hold five breaths and change sides.
Action 3: kneel and stand on the cushion surface with your thighs perpendicular to the ground; Close your hands in front of your chest, inhale and extend your spine; Exhale, open your hands to both sides and tighten your shoulder blades; Inhale back to normal, and cooperate with dynamic breathing practice for 30 times.
The official account of Yoga 4: from 03 movements to the puppy style.
The thigh is perpendicular to the ground, and the instep of the lower leg is close to the ground; Support the elbow on the ground and pay attention to slightly retracting the core; Feel the armpit and chest fully extended for 1 minute.
Action 5: withdraw from the small dog pose and restore the kneeling position; Inhale to extend the spine and slightly retract the core and gluteal muscles; Exhale, twist to the left and find the right heel with your left hand; Keep 5-8 breaths and Practice on the opposite side.
The second set of open shoulder and beautiful back sequence needs to prepare an elastic band.
Action 1: stand in mountain style, with legs as wide as shoulders; Grasp the extension belt with both hands, about two shoulder widths apart; With breathing, do elbow flexion exercises with both hands alternately; Dynamic exercises 18-20 times.
Action 2: stand in mountain pose and grasp the extension belt with both hands and back; Inhale, extend the spine, exhale and bend forward to half; Open your chest and try to put your fingers to the ceiling; Keep 8 breaths, inhale and restore slowly.
Action 3: stand in mountain pose with feet as wide as hips; Right hand up, left hand down, grasp the extension belt behind; Inhale, extend the spine, exhale, and tighten the core; Bend your right elbow first and then straighten it upward; Dynamic practice 20 times, change the opposite side.
Action 4: stand up and grasp both ends of the extension belt with both hands on the back; Inhale, extend the spine, exhale, hands back and up; Note that the ribs should be retracted inward and not turned out; With breathing, dynamic practice 20 times.
Action 5-6: stand in mountain pose and put the extension belt on the front of the body; Grasp the stretch belt with both hands and adjust it to a shoulder and a half width; Inhale, lift your arms up, exhale, and move your hands backward; Inhale back and exhale, hands forward and down; With breathing, dynamic practice 30 times.
The above two sets of open shoulder and beautiful back sequences suggest that you can practice every night before going to bed.
If you insist on practicing, you will find that there is no chest hump, but you have a straight and elegant temperament! After you’ve read it, you can watch it before you go 👍。.
