Yoga noon practice combination
Sitting to normal: Adjust your breathing and observe your breathing for 2 minutes.
Action: Bend your left knee, press your left heel tightly against your perineum, and press your feet against your right thigh. Then bend your right knee, place the outside of your right foot on the floor, close to your left leg or place your right heel close to the pubic bone, and place the sole of your foot between the thigh and calf of your left leg. Place your hands on your knees, palms up, and bring the tips of your thumbs and forefingers together. Keep your upper body upright, close your eyes, and take a deep breath for 1 minute. Then release your feet and switch your legs to repeat the exercise.
Cat Stretch: Stretch and massage the spine for 2 minutes.
Action: 1. Kneel and support, place your knees directly under the hip joint, place your palms directly under the shoulder joint, and make your head, neck, and spine in a straight line.
2. Inhale, lift your head, look up, contract your back muscles, make your back sag, and hold the position for 5 seconds. Then exhale, lower your head, arch your spine, and hold for 5 seconds. Do both concave back and arched back positions 12 times each.
Dog Down: Relieve stress and cheer up, 1 minute.
Action: 1. Kneel and support, with the knees located directly below the hip joint, the palms placed directly below the shoulder joint, and the toes supported on the ground.
2. Exhale, put your hands on the ground, lift your hips, press your heels down on the ground, straighten your legs, and evenly distribute your weight on your hands and feet, when your body forms an inverted "V" shape. Push your chest towards your legs, bring your chin closer to your chest, look at your navel, and tuck in your abdomen. Keep breathing.
Triangle pose: Stretch the body to improve balance and increase strength, 30 seconds on each side, a total of 1 minute.
Action: 1. Separate your legs by about two large steps, turn your right leg outward 45 degrees, and turn your left leg inward 15 degrees. Inhale, raise your arms horizontally to the side, and your palms forward.
2. Exhale, lift your hips to the left, bend your body to the right, place your right hand in front of your right foot, point your left hand towards the ceiling, and place your palm forward. Don't tilt your body forward or backward. Look at your left hand. Keep breathing. Restore and change to the other side.
Camel stance: Rejuvenate the entire body, 1 minute.
Practice: Kneel on the ground with both knees, inhale, lean back, then put your hands on your heels, open your chest as far as possible, and lean your head back relaxed to better stretch the front side of your neck. Keep breathing.
Lying Hero: Relax at the end, 3-5 minutes.
Practice: Kneel on the ground and place your arms loosely on your sides. Sit your hips on your heels, lean your upper body forward, and place your forehead on the ground. (Editor in charge: Liang Liying)
Click to browse more exciting content