Five-style yoga improves immunity and effectively prevents autumn colds

Kneeling position

Kneel with your legs together on the mat, hold your arms straight up over your head, close to your ears, with your fingers folded, and your index finger raised. Inhale, tighten your abdomen, tilt your upper body forward as you exhale until your forehead and hands touch the ground, relax your body, and breathe evenly for 30 seconds. Repeat 3-5 times.

Note: Sit your hips on your heels and your insteps on the ground.

Camel

Kneel on the ground with your legs apart at shoulder width, with your insteps pressed to the ground. Raise your head and chest out, and support the back of your waist with your hands. When inhaling and exhaling, tilt your upper body backwards, and then touch your heel with your left hand backwards, and then release your right hand downwards to touch your heel. Keep your chest upright and your head tilted back. Hold the posture for 5-10 breaths, then loosen one hand to support the waist, then loosen the other hand to support the waist, and then slowly get up and return to your original position.

Note: Keep your hips straight.

kowtow

Kneel on the mat with your knees closed together, your insteps pressed to the ground, and your hands naturally hang down to your sides. Inhale and exhale, bend your upper body upward, while lifting your hips away from your heels, and holding your heels back with your hands until the top of your head touches the ground. Hold the position for 30 seconds, then return to your original position and repeat 5-10 times.

Note: Don't get the top of your head too far away from the body, about 10 centimeters. When your head is on the ground, look to your thighs.

Lower Dog Style

Spread your legs apart at shoulder width, kneel on the ground, straighten your arms upward, open your fingers, and palm forward. Inhale, tighten the abdominal and leg muscles. When exhale, tilt your upper body forward until your hands touch the ground. At the same time, support the soles of your feet on the ground, straighten your legs, lift your hips up, and make your body form a triangle with the ground. Hold the position for 30 seconds, then return to your original position and repeat 5-10 times.

Note: Keep your heels off the ground and your back straight. Keep breathing naturally when doing movements and do not hold your breath.

Downdog variant

The following dog pose is the starting position. Inhale, tighten the abdominal and leg muscles. When exhale, lift your right leg upward and straighten, straighten your instep straight, stop for 10 seconds, then put it down, and repeat the same action with your left leg. Do it 5 times on left and right.

Note: When lifting your legs up, keep your legs perpendicular to the ground and focus on your legs rather than your hands. Also be careful not to hold your breath.

Customize personalized weight loss plan>>

Check food calories>>

Enter the 39 Weight Loss Community and lose weight with everyone>>

(Editor in charge: He Zhiyan)

39Health website www.39.net special article, please do not reproduce without written authorization.