Shoulder can be tight with the help of extension belt 3
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Supine spine twist, supine on the cushion surface, raise both hands horizontally, bend the right knee, put the right foot on the left thigh, twist the body to the left, keep the shoulders not lifted away from the cushion surface, look at the direction of the fingertips of the right hand, keep 5-8 breaths, change the other side
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Hands back, reverse palm, fingertips up
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3
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The cat and the cow kneels on the mat, with both feet and hands as wide as the hip
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At this time, you have indigestion and flatulence
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If you keep this sitting posture for 5-10 minutes, the feeling of fullness will be reduced
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Keep your hips and legs perpendicular to the ground
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If you sit for a long time and have pain in your ankles and insteps, you can put a blanket under your calves or a rolled up towel in your knee socket to relieve it
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Easy sitting, right arm down, hands wrapped
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The knee is directly below the hip, and the wrist is directly below the shoulder
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If you keep it for 40 minutes, the food in your stomach will be almost digested
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What should you do? Today, I recommend some simple yoga exercises to help you digest and eliminate abdominal flatulence: 1
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Hands inside extend spine up, shoulders relax
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The wrists are directly below the shoulders, and the knees are directly below the hips
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Exhale, lift the hip up, and hold the hands behind the body
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Maintain 5-8 breaths 9, small bridge
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7
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Supine on the mat, bend knees close to the hips
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Kneel on the cushion surface, with feet as wide as the shoulder
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Exhaust supine on the mat, bend knees close to the abdomen, hold the front of the leg with both hands, pull the leg to the abdomen, inhale, extend the spine, exhale, continue to put the legs close to the abdomen, pay attention to the shoulders and head do not lift off the ground, maintain 5-8 breathing
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2, cattle face
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Hands can also be folded, maintain 5-8 breaths 8, bow
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Hands back to grasp the ankles of the feet
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Kneel and stand on the cushion surface in baby style, with feet close together, hips sitting on the heels, knees slightly larger than hips, inhale to extend the spine, exhale to move forward and down, the front of the body can also use a pillow or pillow, hands extending forward, keep 5-8 breaths
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6
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King Kong kneels on the mat, with his feet and knees together, his hips on his heels, inhales to extend his spine, exhales to relax his shoulders, and puts his hands together in front of his chest
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Before standing, bend your feet together, inhale and extend your spine, lift your hands up over your head, exhale and keep your body forward and down for 3-5 breaths
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In order to celebrate the most important festival of the Chinese people, when relatives and friends get together, it’s hard to avoid big fish and big meat
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Extend the shoulder back, lift the chest up, and keep 5-8 breaths
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2
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Keep 5-8 breaths.
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7, locust
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Exhale, lift legs, hands Arms back up
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Easy sitting, arms extended forward
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5
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Left hand down and back, along the spine up
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10
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4
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Forehead on the ground, keep 5-8 breaths
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Keep 5-8 breaths, change the other side
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Lift your chest up and open
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Keep 3-5 breaths for each movement, practice 3 groups
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Don’t drop your neck
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Slightly retract chin, maintain 5-8 breathing
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Exhale, body forward and down, arms extended
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Exhale, and the body is backward Bend back and place your hands on your heels in turn
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Mountain standing, hands gently on the back Kneel on the cushion, with both feet and hands open as wide as the shoulders
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Camel style
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Lie prone on the cushion, hands on both sides of the body
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Exhale, legs back up, chest open up
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1
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Regular practice can not only prevent cervical spondylosis, but also smooth blood circulation, healthy shoulder and neck, but also help you improve work efficiency
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Sit on the cushion, feet together
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Arm extension
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Big arm parallel to the ground
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The instep is close to the ground, inhale, extend the spine, and support the hip with both hands
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Knees open slightly larger than hips, inhale to extend spine
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Prone on the mat, bend knees close to the hips
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Inhale, raise your head and lift your chest, and exhale with chest arch
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Feet open shoulder width The lower leg is perpendicular to the cushion surface, inhale and extend the spine
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If you’re not careful, it’s easy to eat too many miscellaneous foods
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Eagle arm
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Reverse prayer
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Sit, twist the spine, sit and stand on the cushion surface, straighten your legs, bend your right knee, put your right foot on the outside of your left thigh, inhale and extend the spine, exhale, twist your body to the right, put your right hand on the back of your body, put your left elbow against the outside of your right thigh, keep 3-5 breaths, and change to the other side
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Remember that the spine should be extended one by one Keep 5-8 breaths, do 3-5 group 6, hero forward
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Put the right hand up and back on the scapula
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Abduction open, neck must extend up
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Pay attention to the extension of the spine
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Normal food digestion takes 1-4 hours
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Hands clasped, keep 5-8 breaths, change the other side Side
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4
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Today, Xiaobian introduces 10 yoga moves to you, mainly aiming at the problem of shoulder neck upper back pain
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Inhale, raise your head, lift your chest, exhale, and arch your back
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