Morning Practice Combination for Yoga

Mountain stand: Adjust your breathing and observe your breathing for 2 minutes.

Action: Stand with your feet together, put your hands on both sides of your body, and then slowly lift your hands from the front of your body and close them together to form a blessing handprint, that is, the palms are merged in front of your chest. Head. Keep your upper body straight, close your eyes, and take a deep breath.

Breathing method: Through the nose, nasal hair in the nose filters dust from the air and makes the air warmer and moist before entering the lungs. As you inhale, expand your upper abdomen and chest cavity to fill the front and rear chest cavity with air. As you exhale, relax your chest and lower abdomen, expel the exhaust gas, and use the contractile force of your abdominal muscles to help spit out the exhaust gas.

Breathing: Regular deep breathing calms the nervous system and relaxes the body and brain.

Stretch: Stretch your body for 1 minute.

Action: Cross your hands and five fingers, turn your palms up and lift them up, hang them above your head, palm up, shoulder down, chest out, lift your head, and breathe naturally.

Tree stance: Improve balance, 30 seconds on each side for a total of 1 minute.

Action: 1. Bend your right knee and place your right heel as high as possible on the inside of your left leg. It is best to place your right heel in your left groin. The toes point downward and the knees and thighs open from the crotch to the side of the body so that the knees point to the right.

2. Bring your hands together in front of your chest, feel the reverse extension between your head and feet, and hold your right foot against your left leg to help you maintain this position better.

Return to the mountain upright position and repeat it with your right leg.

Warrior Form II: Increase body temperature and strength, 30 seconds on each side, a total of 1 minute.

Actions: 1. Starting from the mountain upright position, spread your legs as far as possible.

2. Inhale, raise your arms above your head and keep your arms parallel.

3. Breathe naturally, turn your right leg and right foot outward 45 degrees, turn your left foot inward 15 degrees, turn your upper body and hips, facing straight right. Inhale, cross your hands and close your palms, and use the strength of your arms to pull your upper body upward. Exhale and bend your right knee, trying to keep your thighs parallel to the ground. Be careful not to exceed your toes. Hold position for 30 seconds.

Repeat this set of movements on the left side.

Sitting forward flexion: Coordinate your body and mind, stretch your back for 1 minute.

Actions: 1. Keep your back straight, stretch your spine, stretch your legs together and stretch forward, and hook your feet.

2. Inhale, lift your arms up from the front of your body and place them on the same side of your ears, and point your fingers in the direction of the ceiling.

3. Exhale, start leaning forward from your hips, keep your back straight to your maximum, and grab your shins, feet, or ankles with both hands.

Half-body supine relaxation technique: Relax at the end, 3 to 5 minutes.

Action: Lie on your back, legs together, and arms around your knees above your abdomen. (Editor in charge: Liang Liying)

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