The prelude to yoga practice is the stretching of joints

The weather is gradually getting colder, and when we practice more and more, especially when we do large twisting, we often feel stiff joints. In this regard, professional yoga instructors believe that any kind of physical exercise may be injured if there is no good warm-up process, and yoga is no exception. Especially in winter, our bodies are relatively stiff, so "warming up" is particularly important. She recommends that everyone do some simple stretches and joint activities before each exercise. Here are the specific poses

Twist Warrior Form

Function: Massage the spine, stimulate internal organs, enhance blood supply to the brain, comb the knee joint, tighten the thighs, waist and abdominal muscles.

Action: Basic standing posture and looking forward. Slide your right foot back a big step, bend your left leg 90 degrees, and your left hip is parallel to your left knee. Keep the upper body facing forward, stand firm and place your hands together before your chest.

Stretch your right leg back and tighten your right gluteal muscle. Fix the right elbow joint on the outside of the left knee joint, twist the upper body to the left as slowly as possible until the left elbow joint points to the ceiling, while looking at the ceiling with both eyes.

Control the posture for 15 to 30 seconds and breathe normally through your nose. Be careful not to bend the right knee joint when controlling the posture.

Restoring action: First restore the head, then use the right elbow joint to lead the upper body to the middle position, then straighten the left knee joint, extend the arms to the ceiling, tighten the muscles of the waist and abdomen, retract the right foot forward, and bring your feet together. Tighten the gluteal muscles, step on the heels steadily, stretch your arms upward, breathe deeply, and slowly lower your arms with exhalation.

Repeat in the opposite direction. Practice 2 to 4 times in both directions.

side-spread

Role: Enhance the flexibility and balance of the body, comb the knee joint, ankle joint and thigh muscles.

Action: Stand naturally with your legs together.

Move your body's center of gravity to your right foot, and grasp the ground with your right toes.

Bend and lift your left leg, as close as possible to your upper body, pass your arm under your left thigh to your back, open your right arm back at the same time, and hold your hands behind your back. Be careful to keep your body straight.

Control the posture for 15 to 30 seconds, slowly lower your left foot, and restore.

Repeat in the opposite direction. Repeat twice in both directions.

Semi-spine rotating type

Function: Stimulate spinal nerves, promote circulation, move neck, shoulders, knees, ankles, and relieve back pain.

Action: Sitting in a sitting position, legs straight and close, and back upright and shoulders lowered.

Bend your left leg, place your left knee straight forward, and place your left foot on the ground close to your right hip. Bend your right leg and place your right foot firmly on the ground on the outside of your left knee.

Cross your left arm with your right leg, grab your right foot or right calf with your left hand, inhale, try to "stretch" your upper body upward as much as possible, and twist your spine to the right. Pass your right arm around your back and hold your left leg or left hip.

Keep breathing naturally and control your posture for 15 to 30 seconds.

Repeat in the opposite direction. Practice 2 to 4 times in both directions.

Coach special tips:

1. The action process should be as slow as possible. not to try to run before

2. Don't force yourself too much in your posture, but take it step by step. (Internship Editor: Wu Jinyu)