Heron yoga is easy to learn

1 Start with "stick sitting", sit straight and align your back with your head and neck. Bend your right foot with the inside of your calf pressed against the outside of your thigh, and sit in a "semi-heroic" posture.

2 Bend your left foot and lift it, hold the sole of your left foot with both hands, exhale, and then slowly lift it up and straighten it up, keeping your thighs, knees and toe in line. Keep your back straight.

3 Continue to draw your straight feet closer to your torso, exhale slowly, and place your head, chest and abdomen as close as possible to your calves and thighs.

Remember to draw your straight feet closer to your body rather than moving your body closer to your feet. Hold this position for about 15 to 30 seconds.

When you are done, repeat the above steps with the other foot.

common mistakes

* Hold your chest.

* The raised foot was not straight. Lower your feet so that your legs can be straightened, and never lift your flexed feet up. The spine should not be bent, and the waist and abdomen should be strong.

difficulty adjustment

* If your hamstring muscles are too tight to straighten your thighs up, or your hands can't hold your feet tightly, put a towel or yoga rope over your feet and grab it tightly instead.

* You can also place a yoga brick behind your hips to help complete a "semi-heroic" sitting posture.

benefits

* Effectively stretch the thigh muscles, especially the hamstring, eliminate soreness or cramps in the feet and increase flexibility.

* Properly massage the crotch organs to nourish the internal organs.

* Promote blood circulation in the lower body, eliminate fat on the feet and waist, and make the lines more beautiful.

Precautions!

* Women should avoid doing this position when they are menstruation.

* People with sciatica or joint problems should refrain from pulling old problems. (Internship Editor: Lin Xiaodong)