Fitness yoga drives away summer fatigue

1. Mountain Style

Stand, put your hands together on your chest, relax your shoulders, widen the front side of your chest, merge your legs or open your feet to be as wide as your hips, spread your ten toes, and step hard on the mat.

2. Mountain-style extension

Inhale in, keep your eyes fixed and raise your hands together.

3. Stand and bend forward

Exhale slowly, bend your knees, keep your spine long, and place your hands open on the floor. If your hands can't touch the floor, open your legs or keep your knees bent, and relax your head and hang down naturally.

4. Starting

Place your hands next to the soles of your feet, step back with your right foot, rest your toes on the ground, support your hands slightly, breathe in, step on your left foot steadily, then push the back of your right thigh into the sky, and slowly move your left knee directly above your heel.

5. Flat plate type

Use force with your right foot, keep your left leg close to your right leg, straighten your legs and push it into the sky, straighten your arms and support your body upward. Keep the distance between your hands as wide as your shoulders. Ten fingers should be fully open, and firmly grasp the cushion. On the top, the fold line in front of your wrist is parallel to the ground. Try to lengthen the cervical vertebra, keep your head in a straight line with the height of your body, retract your tail vertebra inward, don't tilt up, and tighten your stomach hard.

6. Eight o'clock

Relax your shoulders, look ahead, kneel on your knees, extend your body forward again, touch your hands and toes on the ground at the same time, slowly place your chest and chin gently on the floor, keeping your hips elevated and your shoulders open.

7. Eye Snake Style

Put the instep on the ground, move the palms of your hands to both sides of your chest, and look up naturally. Inhale and use the strength of your hands to roll up the upper body. Take advantage of the trend to open your chest back and out, lengthen the spine, pay attention to the retraction of the tail vertebra, and don't tilt your butt upwards to reduce the pressure on your lower back.

8. Lower Dog Style

Slowly step on the ground with your heels, hold your body up with your hands, lift your hips up, and keep the distance between your legs as wide as the pelvis. If you straighten your legs, it will be very difficult. You can bend your knees. The most important thing is to lengthen your back thigh muscles, push your hips as high as possible and stay for 3-5 breaths. (Editor in charge: Jiang Gang)