Couple yoga brings you closer to him
It is warm to live in the house on a cold winter day, but you will feel boring after a long time. Then why not ask him to practice couple yoga together? It can not only keep warm and keep fit, but also improve your intimacy index in the tangled movements. Why not kill two birds with one stone?
1. Stretch your feet upward
Lie flat on the ground, exhale, and have your partner lift your foot as high as possible (then breathe naturally).
Keep your legs and knees as straight as possible
If the hamstring is too tight, the foot will not be able to lift high; if the back is arched, the muscles in the waist are tight
2. Relax the back spine posture
The companion kneels on the ground first (cat pose); open both hands and knees to shoulder width.
The other person is facing up and lying on the back of his partner's lumbar spine (the waist and waist of the two are opposite each other). The person on the top must keep his whole body relaxed, his head naturally drooping backwards, his knees bent, and his feet on the ground.
The following companion confirms that both of them are in the correct position before starting the next action
Exhale (tighten your lower abdomen), bow your waist and lower your head (bow your waist and back as high as possible)
Inhale, lower your waist and lift your head (lower your waist as much as possible) and do it 3-5 times.
3. Curved spine posture
Lie down, chin on the ground, put your hands on your sides, and keep your feet straight together. Ask your partner to raise your legs (to the limit) for 5-8 seconds (gradually increase)!
Put your feet down, turn your head to one side (ears to the ground), relax and rest on the cervical and lumbar vertebrae, and breathe evenly until you recover; then rely on the [cat stance] in "Treating Low Back Pain" to perform two movements to soothe the back spine.
4. Strengthen the upper abdominal muscle posture
Lie on the ground, chin against the ground, and let your partner press down on your feet.
Bend your arms, inhale, and use the strength of your back muscles and waist and abdomen to lift your back vertebra up. (Breathe naturally while maintaining your posture) Exhale, put down and rest (the rest method can be cat style).
PS: Kneel down, sit on your heels, put your knees together, touch your forehead on the ground, put your hands flat forward, relax your shoulders, neck, lumbar spine, and back. We call this [Kitten Style].
5. The two people sat on the ground back to back with their arms hooked.
The person above has his legs bent/the person below has his legs straight.
6. Inhale (the person on top), slowly push your feet straight, and tilt your head and body back.
Exhale (the person below), press down, and straighten your knees (when you can't bear it; let your partner above know that you should return to the middle).
Back in the middle, the two of them rest, breathe well, and then change to the other person.
7. The two people sit face to face on the ground, with their feet apart, the soles of their feet touching each other, their arms straight, and holding each other's hands tightly.
(The person inhaling) leans back his body and head (depending on the endurance of the other person's hind hamstring, it should be slow so that it will not cause the other person to strain it.)
(Exhaling person) Body forward and downward.
Return to rest, retract your feet to soften the hamstring, and change sides before doing it.
8. Stand with your feet apart, leaning against each other on the sides of the soles of your feet, holding each other with your hands (below), and holding each other with your hands (above).
The other kick of the two men bent their knees slightly and stepped on the ground to stabilize it.
Inhale and exhale, and both of you push sideways at the same time, focusing on your flank (there must be a pulling feeling on your arms and flank).
Take a break and switch sides before doing it.
Warm reminder:
Couples yoga can be used to achieve twice the result with half the effort. Therefore (beginners) depend on the softness of each part of the body, gradually increase the time and curvature, and do not push too hard and cause injury to the "other". (Internship Editor: Wu Jinyu)