Yoga poses clumsy

Action essentials:

1. Stand with your legs apart as wide as your shoulders, your toes forward, your spine straight, and your arms naturally hanging to the sides of your body.

2. Inhale, lift your arms forward parallel to the ground, palm down, fingers together to tighten your muscles, look at the front and fix it a little, maintain even breathing, fix your heels on the ground, exhale, and slowly sit down.

3. Until your thighs are parallel to the ground, it is like sitting on a chair. Pay attention to keep your arms parallel to the ground, squat at right angles, keep your heels away from the floor, and keep your knees apart.

4. Don't bow the spine backward, stretch the spine upward and downward respectively, as if the back is leaning against the wall, and the center of gravity is on the heel. At this time, the toes feel off the floor, as if they are going to fall backward. Keep your feet, knees, and hands apart from your shoulders. Width, breathe evenly, and hold for 10-20 seconds.

5. Inhale, slowly get up, and return to your body standing upright; inhale, lift your heels, and keep your arms parallel to the ground to the maximum extent possible.

6. Exhale, bend your knees, and lower your center of gravity. At this time, the heel will be lifted higher and further upward. The spine should be straight, let the thighs be parallel to the ground, breathe evenly, and hold for 10-20 seconds.

7. Inhale, slowly lift your body and return to standing position; exhale, put your heels on the ground, keeping your arms parallel to the ground; next, inhale, lift your heels again, and bring your knees together.

8. Exhale and bend your knees, with your center of gravity downward, your buttocks touching your heels, and your center of gravity pressing on your heels. Keep your knees close together, your spine straight, your abdomen slightly forward, keep your arms parallel to the ground, and your palms down evenly. Hold for 10-20 seconds.

9.(Beginners replace movements) Beginners may have difficulty doing this. You can put a yoga brick under your heel so that your heel can also focus on it and help maintain your center of gravity, but our ultimate goal is to do standard posture.

10. Inhale, get up slowly, keep your knees together, and your arms parallel to the ground; exhale, straighten your knees apart, return to standing position, place your arms on both sides of your body, and relax.

Efficacy:

Strengthen leg and hip muscles, stretch hip joints, exercise and develop upper arms, promote blood circulation in knees and ankles, eliminate lower limb rheumatism, arthritis, gout and other diseases, and help treat low back pain and disc herniation. (Internship Editor: Wu Jinyu)