Yoga pose Crane pose

efficacy

Crane is one of the animals revered by ancient emperors. It not only means "longevity", but also means "humble" and "elegant" like cranes. Bow your body and stick your head forward, as if you are concentrating on foraging.

posture decomposition

Squatting on the ground, feet together, knees open to the sides, palms open and place on the front side of your body; Lift your heels, tilt your body forward, and then gradually shift your center of gravity so that your feet are lifted off the ground, and keep your feet retracted. Keep your thighs close to your body and your calves close to your hips. Raise your head up as much as possible to maintain a balance of your center of gravity and maintain normal breathing five to eight times.

This action puts all the strength of the body on the arm, so it has a good effect on enhancing the strength of the arm and shaping the overall shape of the arm. It can exercise the stability of the body and make breathing more stable, slower and more comfortable.

First, carry out body-warming exercises to soften your body and stretch your limbs through a 10-minute posture to reduce exercise injuries. Then do targeted postures. Through external exercises on hips, legs and other parts, combined with internal recuperation, we beautify the body curve, strengthen muscle abilities, release stress, and eliminate worries.

Beginners may not have a good grasp of their center of gravity and may have the possibility of leaning forward or falling down. Please pay attention to protection. It is best to have the assistance of a partner to practice. (Internship Editor: Wu Jinyu)