Ten minutes a day makes you feel refreshed

An international theoretical research report on yoga found that yoga can relieve fatigue and stress for about two hours. Adopt a ten-minute yoga plan every evening to keep you refreshed. Hold these poses for a few minutes to relax your tense body.

Asana 1: Cross-legged pose

Sit down with your legs facing the chair, one foot away from the chair, with your feet below your knees. Place your hands behind your hips and point your fingertips away from your body. Stretch your arms upward from the sides, then place them forward and downward on the chair, with your forehead down on the edge of the chair. Slowly breathe in, breathe out, and stretch your spine for 2 to 3 minutes. Then swap your legs and repeat the pose.

Asana 2: Head to knee pose

Fold the two blankets to make them approximately 2 feet wide, 1 foot long, and 1 foot thick (adjust depending on your flexibility). Sit on the floor, straighten one leg forward, bend your left knee, keep your left leg down as close as possible to the floor, place the heel of your left foot on the perineum, and the sole of your foot against the inside of your right thigh. Place the folded blanket on your knees or ankles (depending on how soft you are). Inhale, place your hands on both sides of your right leg, straighten your upper back while exhaling, then fold your upper body against your right leg. Repeat this breathing and stretching until your limit, keeping your chest expanded. Place your forehead on the blanket and stretch your arms. After 2 to 3 minutes, slowly stand up and repeat on the other side.

Asse 3: Supporting bridge

Fold 2 to 3 blankets to 2 feet long, 6 to 8 inches wide, and 3 to 6 inches thick. Lie down just enough to rest your spine on the blanket and rest your head and shoulders on the floor. Lay your feet flat on the floor, feet as wide as your hips. Hold for 2 to 5 minutes and breathe slowly and deeply.

Asana 4: Legs against the wall

Fold 2 to 3 blankets, 2 feet long, 6 to 8 inches wide, and 6 inches thick. Place it parallel 2 inches wide from the wall. Sit in the center of the blanket, with your left side facing the wall, bend your knees, and place your feet on the floor, with your right shoulder down, straighten your legs, rotate your hips, and keep the back of your legs close to the wall. Quickly move your hips inward. The trunk is now perpendicular to the wall and the blanket is under the body. Close your eyes, breathe slowly, and hold for 2 to 3 minutes. (Internship Editor: Zhang Xing)