12 styles of yoga to enjoy health

Yoga includes many asanas, each of which has a different function. Today, Xiaobian will introduce you to the Japanese Prayer, which can reconcile your body's flexibility and allow you to quickly wake up from sleepiness.

Features: Twelve fixed movements, you can practice at home

Contraindications: Do not practice during high blood pressure, heart disease, and physiological periods

Suitable for the crowd: Those who are busy and have no fixed time to practice in the yoga studio

Key points for postural practice:

1. First stand on one end of the mat, feet together, straighten your back, hands facing each other in front of your chest and palms, and your thumbs clasped against the sternum.

2. Inhale, open your arms forward, and stretch your upper body upward and backward

3. Exhale, use your hips as the folding point, and slowly move forward and downward, and place your hands on the cushions on both sides of your feet.

4. Inhale and lift your head, take a big step back with your right foot, completely touch the ground below the knee joint, your left calf is vertical to the ground, your crotch is lowered, and your hands are placed on the cushions on both sides of your body as much as possible.

5. Inhale, withdraw your left foot backwards and close to your right foot. The body is in the shape of an inclined plate.

6. Touch the ground with both knees, sit back on the heels of your feet, look up and look forward, and your chin leads your body to slide forward against the cushion.

7. When the chest and abdomen contact the cushion, support the upper body with both arms, exhale, look up, and look up.

8. Turn your head back, touch your feet on the ground, inhale, lift your hips up, exhale, and press down your shoulders to allow your forehead and heels to touch the ground as much as possible.

9. Inhale, lift your head, leave your left leg forward, retract your hands, and place them on the cushions on both sides of your back. The right knee joint is completely on the ground, the left calf is perpendicular to the ground, the crotch is lowered, and your hands are as close as possible to the cushions on both sides of your body. Pay attention to the left knee joints. Don't use force and place your center of gravity between the hips.

10. Inhale, move forward, place both hands on the cushions on both sides of your left foot, touch the ground with your right toe, retract your right leg forward and your left leg together, grab your ankles with both hands, and each time you exhale, sink into the upper body, and press your abdomen against your thighs., cheek against your calf shin. (Internship Editor: Wu Jinyu)