Don't know: the most basic posture of yoga

pose1: Triangle

Spread your feet apart (more than one meter), slowly stretch your hands to your shoulders, and the palms of your palms are facing the ground parallel to the ground.

Control your breathing! Bend your body to the right, try to press the palm of your right hand to the ground on the right ankle side or the back of your right foot, bend your right leg at a right angle, and keep your left leg straight. Adjust your breathing and hold for 8 to 10 seconds.

Efficacy: Relieves waist and neck soreness common to working women.

pose2: cat style

Kneel on your knees, dividing your knees to the same width as your hips, pressing your calves and insteps against the ground, and turning your feet out-as much as possible.

When inhaling in, slowly elevate your pelvis and bend your waist slightly downward to form an arc; when exhaling out, slowly arch your back upward and drive your face downward until you feel the back stretch.

Repeat the above actions 6 to 10 times with your breathing.

Efficacy: Shape the perfect buttocks and prevent dysmenorrhea.

pose3: Lotus Meditation

There is no need to say much about this action. If you can't sit cross-legged like a teacher, you can lower your requirements. Relax the whole body, close your eyes slightly, look at the tip of your nose, and control coordinated and stable breathing.

Keep this state for 20 minutes at a time.

Efficacy: Calm and control the nervous system of the whole body, concentrate. British scientists found that people using this sitting posture did many experiments and found that they could calm their brain waves almost immediately without even practicing meditation.

pose4: Bridge

Lie flat, move your coccyx forward, stretch your waist, and exhale.

Pull your heels towards your body and place your feet flat. Focus on the muscles at the bottom of the pelvis, tighten the abdomen, lift the hips, while the knees are facing each other, and use force on the inside of the thighs. Except for the head and shoulders, the hips and legs are off the ground.

Efficacy: Promote digestion, enhance abdominal organ function, and strengthen pelvic floor muscles.

Note: This action is difficult, so you should pay attention to your ability and warm up in advance.

pose5: supine posture

Just lying flat on the mat. This is Malik's most admired female movement. It may seem simple but contains the essence of yoga. When lying down, your body should be completely still and completely relaxed, but your consciousness should remain awake and feel the existence of the entire body and the entire person. The process takes about 20 minutes.

Note: Usually when beginners practice this movement, they will either be invaded by the sanddevil, or a certain muscle will suddenly become sore and a place will start to itch. They will be disturbed and think about things, tempting you to move your body and distract your attention. Be sure to stay focused.

(Internship Editor: Xiao Yu)