Shake your waist and move your hips, yoga will cool you down for a summer

1. Spine twist

Exercise method: Sitting, with both knees bent, left leg on top and right leg on bottom; place right heel on the ground outside of left hip, and left foot on the ground outside of right knee; right elbow against the outside of left knee joint, and left arm wrapped from behind on the right waist side; inhale, stretch the spine upward and straighten; exhale, and fully twist it to the left rear. Inhale and return to center; exhale and release your limbs. The same goes for the opposite side.

Efficacy: Stabilize gastrointestinal fire.

2. Triangle extension

Exercise method: Stand, separating your legs by one and a half shoulder width; Inhale, and raise your arms horizontally to both sides; Exhale, turn your right foot 90 degrees to the right, turn your left foot 15 degrees inward, push your hips to the left, and bend your spine horizontally to the right. Hold the upper part of the instep with your right hand, turn your head and look above, keep your back and hips on the same plane; Keep breathing 8 to 10 even times; Inhale, get up and straighten, turn your feet back; Exhale, put your arms down, retract your feet, stand and relax; the same applies to the opposite side.

Efficacy: Calm liver fire.

3. Peak style

Practice method: Kneel, thighs perpendicular to the ground, knees close together, and palms of your feet step on the ground; hold the ground with both hands, arms straighten to shoulder width; inhale, knees away from the ground, and hips stretch back and up until the legs are fully straightened, heels fall on the ground; shoulders are fully stretched, head relaxed, eyes look in the direction of toes. Keep this action.

Movement taboos: Patients with waist diseases have a reduced amplitude. People with concurrent upper limb joint injuries should not practice.

Efficacy: Stabilize the mood and reduce the fire.

4. Extended spinal extension

Exercise method: Stand with your legs together; inhale, and your arms move up through the front of your body; Exhale, bend forward and downward from your waist, and place your hands on the floor next to your feet; Inhale again, tilt your coccyx and cervical vertebrae upward to fully stretch the muscle groups of the thoracic, lumbar and entire back; After holding a few natural breaths, relax your neck and back; inhale, and your arms drive your body upward; Exhale, and put down both sides of your arms; Stand relaxed.

Movement taboos: Patients with waist diseases have a reduced amplitude.

Efficacy: Promote blood circulation, lower body temperature, and cool the whole body.

5. Fountain type

Exercise method: Lie on your back with your legs together. Inhale and lift your legs up at a 90-degree right angle to the ground. Exhale and open your legs to the maximum extent. Maintain even breathing. Inhale and close your legs together. Exhale, return your legs to the ground, and relax.

Efficacy: Relieve inner depression. (Editor in charge: Jiang Gang)