Learn yoga from me-Japanese salutation

Overview: The Japanese saluting style is also called the Salute to the Sun style. It includes twelve movements, each of which is perfectly combined with breathing, allowing the body to gain more energy.

Features: Twelve fixed movements, you can practice at home

Contraindications: Do not practice during high blood pressure, heart disease, and physiological periods

Suitable for the crowd: Those who are busy and have no fixed time to practice in the yoga studio

Key points for postural practice:

1. First stand on one end of the mat, feet together, straighten your back, hands facing your chest and palms, and your thumbs clasped against your sternum

2. Inhale, open your arms forward, and stretch your upper body upward and backward

3. Exhale, use your hips as a bend point, and slowly move forward and downward, and place your hands on the cushions on both sides of your feet.

4. Inhale and lift your head, take a big step back with your right foot, completely touch the ground below the knee joint, your left calf is vertical to the ground, your crotch is lowered, and your hands are placed on the cushions on both sides of your body as much as possible.

5. Inhale in and withdraw your left foot back and close to your right foot. The body is in the shape of an inclined plate.

6. Touch the ground with your knees, sit back on your heels, look up and look forward, and slide your body forward with your chin against the cushion

7. When the chest and abdomen contact the cushion, support the upper body with your arms, exhale, look up, and look up.

8. Turn your head back, touch your feet on the ground, inhale, lift your hips up, exhale, and press down your shoulders so that your forehead and heels touch the ground as much as possible.

9. Inhale, lift your head, put your left leg forward, retract your hands, and place it on the cushions on both sides of your back. The right knee joint is completely on the ground, the left calf is perpendicular to the ground, and the crotch is lowered. Your hands touch the cushions on both sides of your body as much as possible. Pay attention to the left knee joint. Use force and place the center of gravity between the hips.

10. Inhale, move forward, place your hands on the cushions on both sides of your left foot, touch your right toe on the ground, retract your right leg forward and bring it together with your left leg, grab both ankles with both hands, and each time you exhale, sink your upper body, attach your abdomen to your thighs, and attach your cheeks to your calves.

11. Inhale, lift your head, and return the blood to prevent dizziness on your head when you get up. Inhale again, straighten your arms, lift your body up, exhale at the same time, and bend back.

12. Inhale and stand upright, put your hands together on top of your head, clasp your thumbs, return your hands to your chest, and close your eyes to adjust your breathing. (Editor in charge: Zhang Guodong)