Fitness yoga three movements to warm your feet for a winter

The cold weather is coming, and I believe what everyone can't wait to know is how to keep warm. Today, Xiaobian teaches you three yoga moves to warm you up all day.

Cow/Cat

1. Prepare to kneel.

2. Adopt a four-legged kneeling posture, with your hands and feet open to be about the same width as your shoulders, your elbows are not completely straight and locked. The inner sides of your elbows are opposite, and your wrists are placed approximately directly below your shoulders. Ox Back Style: When inhaling in, extend the spine towards the head and tail ends, lift your head slightly, stretch your neck, and lift the tail vertebra slightly upwards with your hips. The action looks like the feeling of the ox head facing up.

3. Cat stance: When exhaling, retract your stomach inward, arch your back towards the ceiling, look at your stomach, and imagine your chin moving closer to your chest. Repeat steps 2 and 3 for several rounds.

All cat stretches

1. Kneeling on all four feet, with your hands and feet open to be about the same width as your shoulders, and your elbows are opposite to the inside of your elbows (the elbows are opposite to your eyes) to avoid being straight and locked, and your wrists are placed just below your shoulders.

2. The lower body does not move, and the buttocks remain directly above the knees; the upper body moves forward to keep the body as close as possible to the ground, with the chest close to the ground, and the thighs perpendicular to the ground.

3. Allow your body to slowly stretch your back muscles while staying, and try to stretch your body forward until your chin and chest are touching the ground. The duration of stay is decided based on personal circumstances, and get up and rest after the end.

cat-like change

1. Kneeling on all four feet, with your hands and feet open to be about the same width as your shoulders, and your elbows are opposite to the inside of your elbows (the elbows are opposite to your eyes) to avoid being straight and locked, and your wrists are placed just below your shoulders.

2. When exhaling, bend your right knee closer to your abdomen and roll your body inward.

3. Inhale, lift your right foot back and your left hand forward away from the ground, and extend it in different directions of your body. Remember that your abdomen has strength to avoid excessive subsidence of your waist. Repeat the practice with your breathing for several rounds, and change sides after the end.

Conclusion:

It is recommended that you do some basic warm-up movements or gentle stretching exercises every morning and evening before getting up or going to bed. It will help improve blood circulation, warm your body, and resist cold currents! (Internship Editor: Wu Jinyu)