Eight classic yoga warm-up movements

1. Toe exercise: Stand in mountain style, divide the distance between your feet from the middle punch, tighten your abdomen and buttocks, straighten your back, keep your eyes straight ahead, inhale and lift your heels off the ground, use the strength of your toes to support it, exhale and hold it, tighten both calf muscles, hold for 30-60 seconds, lower your heels, and repeat 3 times.

2. Dynamic wind-blowing tree-style stance: Stand in mountain style, with both hands hanging on both sides, and separated your feet slightly wider than your shoulders. Inhale, your left hand from your own side, lift your left hand up and place it on your left ear. Keep your right hand still, exhale and bend your body to the right side. Bend it 10 times in a row, and change the other side, and do it 10 times in a row. During the action, your body is in the same plane and do not lean forward.

3. Dynamic horse-riding style: Stand in mountain style, with the upper body moving forward from the waist to the bottom, with both hands on both sides of the feet, bend the knees, take a big step backward, with the knee joints and insteps on the ground, and hands off the ground. Lay your hands on the right leg, press down dynamically 10 times, continue to place your hands on both sides of the feet, retract the left leg, and take a big step back with your right leg, and continue to do it 10 times.

4. Dynamic forward and backward flexion: Stand in mountain style, with your feet slightly wider than your shoulders, arms each other and elbows, and dynamically press the upper body forward and downward 3 times. After getting up, hold the back of your thighs with both hands and bend back. Once, the first 3 and the last 1 are done for a total of 10 times.

5. Dynamic up-and-down dog: Dead-angle kneeling position, knees are the same width as hips, toes are placed on the ground, hands are the same width as shoulders, palms are pressed to the ground, and fingers point straight forward. Move your palms forward, keeping your hands at shoulder width, and touching your palms to the ground. Exhale, slowly shrink your abdomen, push your hips higher towards the sky, while straightening your legs and putting your heels on the ground as much as possible. Stretch your arms, straighten your back, and relax your neck and head. At this time, your arms and your upper body are in a straight line. Maintain balance and breathe naturally. Inhale and lift your heels, move your body's center of gravity forward, sink your abdomen towards the floor, press down on your hips, keep your arms straight, and put your hands and toes on the ground. Don't shrug your shoulders and lift your chest out. Do it 10 times in a row.

6. Frog pose: Kneel on the mat, hold both hands on the mat in front of your knees, keep your knees apart as much as possible, and keep your left and right knees in a straight line with your hips. Don't shrug, and keep it for 1-3 minutes.

7. Lizard pose: Keep your abdomen close to the ground, face down, and lie prone on the mat. Stretch your legs together and stretch back, with your insteps on the ground, hold the opposite arms with your hands, and touch the ground with your forearms. As for the lower chest, support the upper body. Use force on your legs and knees to lift your hips up and push your back down. Exhale and push your chest down until your chest is against the cushion and your thighs are perpendicular to the ground. Hold this position for 1-3 minutes, then relax in the moon position on your hips.

8. Riding a bicycle forward and backward: Using supine as the starting position, inhale, bring your legs together, straighten your legs and lift them at the same time, and bend your knees. When we exhale, we make the motion of stepping on the bicycle forward. This action is not a random kick, but an angular rotation. If you step down, try to drop your leg at an angle of about 30 degrees to the ground before you bend your knees and retract it. Lift your legs upward at no less than 90 degrees. Do this exercise forward for 30 laps, and then do pedaling in the opposite direction. You can also pedal the bicycle forward or backward with your legs together. The final ending position must first return to the knees together and straighten, and the legs are in a 90-degree position with the ground. Then return the legs to the mat very controlled, return to the supine position, and relax. (Internship Editor: Li Jianhong)