Morning yoga keeps you active all day long

Action 1: Preparation (abdominal breathing + meditation)

Sit with your legs crossed, put your hands firmly in front of your chest, relax your shoulders, and focus on your breathing. Slowly inhale and gently exhale to breathe out all the turbid air in your body. After a few breaths, open your arms slightly and bend your forearms at right angles to your upper arms. Bend your palms naturally and hold your thumbs and forefingers in an O shape for meditation.

Function: Even breathing can massage the five internal organs in the abdominal cavity, help calm the mind, wash the chaotic mind, unite the heart, spirit, and qi, and enhance the energy of the body. Meditation can also make your thinking clearer and your mind more flexible.

Note: Keep your back straight while sitting quietly to make breathing smoother. Breathe deeply and slowly, and keep your body relaxed.

Action 2: Stretch

Sit with your legs crossed, hold your arms close to your ears as close as possible and hold them high above your head, cross your hands, and face your palms to the sky. Imagine yourself as a lotus flower in the morning, swaying gently with the breeze. Inhale, bend your body to the left, and feel the muscles on the right side from your arms to your waist stretching and stretching. Exhale and your body resumes sitting. For the next breath, stretch the right side of your body.

Function: This action can beautify the back, waist and arm lines, allowing the body to slowly wake up.

Action 3: Twist action

Sit with your legs crossed, and your left arm is naturally vertical to one side of your body. Exhale, use your waist as the axis to drive your body slowly to the left, and support your left hand on the ground. Hold the position for a few seconds, inhale and restore your body. Then repeat the action on the other side.

Function: This action can massage the spine and beautify the lines of the waist and neck.

Precautions: Coordinate your breathing, relax your facial muscles, and when turning, do not put your center of gravity on the supporting arms.

Action 4: Bend

Stand upright, legs close together, palms down, arms raised horizontally, inhale deeply. When exhale, press your body downward with your waist as a pomelo to form a 90-degree angle with your legs, stay for a few seconds, then slowly Inhale and lift your body back to your original position.

Function: This action can exercise the waist and abdomen muscles and beautify the lower abdomen, arms and arms lines.

Precautions: When bending down, try to keep your back straight, with your back, neck, and head in a straight line. Don't bend your legs. Try to make your back and your legs form a right angle.

Action 5: Side twist action

Sit straight and your feet straighten naturally at a 90-degree angle to your upper body. Bend your left leg and put your left foot to the outside of your right hip, lift your right leg over your left leg, and press your right ankle in front of your left leg. Hold your right elbow against your right knee, exhale, and turn your body to the left with your waist as the axis. Keep your back and neck in a straight line. Support the ground with your left hand, maintain your posture, breathe freely and slowly, breathe in, and restore your body.

Function: This action can massage our cervical vertebrae, spine and internal organs to help clear the turbid qi in the body.

Precautions: Consciously increase the twist each time you exhale, but do not cause your body to shake.

Action 6: Forward flexion and extension

Sit straight, straighten your back naturally, bring your feet forward and straighten it out, at right angles to your upper body, bend your right leg, and place your right leg into the groin of your left leg. Slowly draw your body closer to your straight left leg, touch your left foot as much as possible with your hands, and look straight ahead. Breathe naturally, hold the position for a few seconds, then inhale, slowly return your body, and repeat it a few times on both left and right legs.

Function: This action can beautify the back, waist and leg muscles.

Precautions: If you can't touch your toes, you can hold a strap with both hands, put the strap on your feet, tighten the strap with both hands, and push your body forward.

Action 7: Support action

Lie on your face, put your hands flat on both sides of your shoulders, and straighten your legs naturally. Lift your right foot, support your left toe on the ground, put your right leg on your left leg, inhale, and press your hands down to support your body. Lean your head back as much as possible and feel the muscles in the front of your neck and abdomen being stretched. Hold the posture, exhale, and your body returns. Repeat on the other side.

Function: This action can exercise the waist and abdomen muscles, create a flat abdomen, and beautify the neck lines.

Note: This is a power-based action. If your body tremors, stop moving immediately to avoid injury.

Action 8: Balancing action

Stand upright, straighten your arms upward close to your ears, cross your hands, and slowly lift your left foot close to your right leg. Maintain balance, breathe freely and slowly, and feel a rope pulling your body upward.

Function: Beautify the lines on both sides of the arms and the entire body, and reduce the fat on the inside of the upper arms.

Notes: If you cannot lift your legs very high, just lift them to the position you can. When you move, your eyes can be fixed on a still life, which can help maintain balance.

Action 9: Meditation action

Sit on your feet with your arms open horizontally, hold your neck with your hands, your head naturally hangs back, and your back is in a C shape. Feel the muscles in your back being squeezed and stretched.

Function: Make the waist and arm muscles firmer and relax the tense nerves in the head.

Points to note: Keep your chest straight and your arms fully open to the sides of your body to keep your mind free of distractions.

Action 10: Support action

Lie on your face, put your hands flat on both sides of your shoulders, and straighten your feet together naturally. Inhale, bend your knees, lift your calves at right angles to your thighs, and hold your upper body with your hands, chest out and head up. Feel the abdominal muscles being slowly stretched, and the muscles in your buttocks are tightening. Hold the position for a few seconds, exhale, slowly lower your calves and upper body, and return to your original position.

Function: This action can exercise the abdominal muscles and stretch the front thighs to achieve the effect of beautiful legs.

Points to note: Relax your face and shoulders, keep your upper body straight, stretch your neck upwards as much as possible, and breathe evenly and slowly.

(Internship Editor: Liang Yalin)