Fitness yoga four styles to shape healthy joints

Many female friends have joint pain and arthritis problems, and every attack will cause women unbearable pain. Don't worry, let's learn fitness yoga to shape healthy joints from Teacher Wang Yuan today.

Sit upright, with your feet retracted, and your feet facing each other.

Hold your knees with your hands.

Inhale, lift your chin, and tilt your head and neck back.

While exhale, press your body forward and downward, pressing your hands down on your knees. Keep your hips off the ground while completing the pose.

During the exercise, if you feel stiff or even painful in your crotch, knees, and ankles, or the amplitude is very limited when withdrawing your feet, remind yourself to strengthen the flexibility of your joints, especially your knees.

Recommended posture 1: Plow posture

● Lie on your back with your arms on your sides.

● Inhale, lift your legs and lift them over your body.

● Exhale and place your legs back above your head. You can put your feet on the wall or on a mat or quilt.

Recommended posture 2: Knee around

● Sitting.

● Hold one knee socket with both hands and keep your back upright or leaning against the wall.

● Relax your calves and ankles and rotate your knees clockwise and counterclockwise. This pose can also be done by sitting on a chair.

Recommended posture 3: Upper right angle

● Lie on your back with your legs together.

● Use the strength of your waist and abdomen to raise your legs to the wall and keep them at 90 degrees as much as possible.

● Don't bend your knees. Exhale and slowly land your legs on the ground.

Tip: Do not control the posture for more than 15 minutes to avoid overloading the heart. Recommended posture

4: Dance Style

● Stand upright on your back, kneel, knees together, and toes of your feet hooked back.

● Inhale and pull one ankle up to the back of your hip.

● Exhale, pull your heels as far as possible towards your hips, keep your toes straight and maintain your posture.

You can hold the wall with one hand to help keep your body upright.

warm reminder

● Warm up before exercise to allow full exercise of your knees. Relax muscles, ligaments and tendons after exercise.

● According to traditional Chinese medicine, the wind power of air conditioners is also one of the eight major "thieves", but it is often ignored by people. Often in an air-conditioned environment, attention should be paid to protecting the knee joint from "catching cold and cold".

● When practicing yoga, try to keep each movement for about 30 seconds after it is in place. Move with your breathing. (Internship Editor: Wu Jinyu)