Yoga: Keep you warm through winter
1. Enhance energy and breathe
Stand, inhale through your nose and do a full yoga breath, while raising your hands sideways and closing your palms on your head, facing each other. Feel the air entering the bottom, middle, and above the lungs, the diaphragm sinks, the lower abdomen expands, and the ribs expand to both sides. Hold your breath slightly. When exhaling, open your mouth, contract your throat, and exhale thoroughly slowly and under control. The gas flows through the constricted throat, making a "ha" sound. The feeling of exhaling is like letting out a long sigh from the bottom of my heart. At the same time, put your hands back to your sides.
Note: Yoga breathing prefers abdominal breathing. This energy-enhancing breathing is usually placed in the first action before the start of exercise, which can bring everyone into a peaceful state of mind.
2. Trikonasana
Stand, take a step to the right with your right foot, open your toes slightly outward, raise your arms horizontally to the side, parallel to the ground, with your palms facing down. When exhaling, turn your head to look at the fingertips of your right hand, push your hip to the right, and bend down to the left. Stretch your left hand as far as possible to the ground, without bending your knees. Raise your right hand up and place it close to your ear, parallel to the ground. The dwell time is from 10 seconds to one minute. During this period, I felt the stretching of the entire spine.
Note: To ensure that your body does not fall forward, please lift your right shoulder upward.
3. Dog Style
Lie on your face, with your knees slightly apart, with your feet on the ground, place your fingertips forward on both sides of your chest, inhale, lift your head, chest out, press your waist, open your shoulders, and straighten your arms. Tighten the muscles in your legs and tighten your glutes, leaving your legs completely off the ground and parallel to the ground. Lower the navel as far as possible to the ground, stretch the spine at the limit, and keep the upper body perpendicular to the ground. Hold for 5 to 8 breaths.
Note: You can start practicing this posture by raising your toes first.
4. tree pose
Stand, lift your left knee while inhaling, and push your left foot up along the inside of your right leg until it is placed at the base of your right thigh. Open your hips as far as possible so that your body is on a flat surface. Put your hands together in front of your chest, breathe in upward along the center line of your body, and push it over your head. Place your upper arm next to your ears, straighten your arms, open your shoulders and chest, and stretch your cervical spine. When exhaling, retract your navel and lift it up, and keep your palms apart. After holding the position for 5 to 8 breaths, change directions and practice.
Note: The feeling of testing balance mainly lies in the balance of your mind.
5. simple arch back
Kneel on your heels, straighten your back, put your palms down and your fingers in the direction of your knees. The distance between your fingers and your toes is about the length of a sole. Straighten your back, open your shoulders, exhale, chest your chest, stretch your thoracic spine, relax your head naturally, and put the back of your head close to your back. Exhale, slowly lift your head, lift your body under control, and straighten your back. Hands with palms facing up, fingers facing each other, and take a deep breath. Always keep your tongue against your back jaw during the movement.
Note: Always sit your hips on your heels. The lumbosacral spine should try to maintain its normal curvature when sitting.
6. Tadasana
Sit or kneel with lotus flowers, intersect your fingers, inhale, and raise your hands up so that your upper arms are behind your ears, and extend your arms upward. When you inhale again, turn your palms towards the sky. Keep the spine straight when exhaling, bend the cervical spine forward, let your chin touch the clavicle as much as possible, and your tongue against the back jaw, and breathe normally. Hold for about a minute. Then relax slowly.
Note: Always keep your upper arms and shoulders straight.
7. Spine twist
Sit and stand, straighten your back, bend your knees, and pass your left calf out from under the right knee, place your left heel on the outside of your right hip, lift your right leg across the left knee, wrap your right knee with your left armpit, and grab your right ankle with your left hand. Hold your left elbow and upper arm against your right knee and right leg. Stretch your body back to the right when you exhale. When your body twists to the limit, place your right palm on the outside of your left hip.
Note: Try to keep your back perpendicular to the ground.
8. Extended spinal extension
Stand, lift your hips while exhaling, keep your back straight, use your waist as the fulcrum, bend your upper body forward to the limit, and place your hands naturally on both sides of your feet. Always keep your back and legs straight and do not push your hips back. Stay in this position for about 2 to 4 deep breaths. As you exhale, keep your body as close as possible to your legs, with your lower abdomen touching your thighs and your chest touching your knees. Stay for half a minute to about a minute.
Note: During practice, focus on stretching your back rather than stretching your legs.
9. double angle
Stand with your feet apart at shoulder width, toes forward, fingers crossed, palms facing behind your body clench, and head up and chest out. Exhale, lift your hips slightly, keep your back straight, lean forward until your head is between your legs, relax your shoulder blades, and feel your arms fall naturally to the ground. Breathe deeply in this position. Raise your head when you inhale, open your shoulders, and slowly lift your body. Repeat the exercise 3 to 5 times.
Note: Try to keep your arms parallel to the ground and make sure you do not open your closed hands.
10. semi-ship
Keep your legs together, your knees straight, and sit on the mat with your back straight. Raise your arms, place your hands next to your ears, palm forward, open your shoulders as far as possible, and breathe normally. As you exhale, lean back slightly, lift your legs at the same time, and straighten your knees. Straighten your back so that the toes of your feet and your head are on the same plane. Your legs and body form two 30-degree angles with the ground. Relying on the strength of your hips, abdomen and back to support your balance.
Note: Do not hold your breath or breathe too deeply. Hold the position for about 20 seconds. (Internship Editor: Tong Wenchong)