Self-practice ten styles of fitness yoga and relax every day

Following is a daily workout consisting of 10 classic movements designed by yoga trainer megan mccarver. The movements are simple and easy to practice. You can do this set of exercises anywhere, print out this web page, and carry it with you, whether you are traveling or traveling, practice yoga and relax every day.

During practice, if you encounter a move that you can't do enough, jump over and move on. Deep breathing is the most important part of yoga practice. Therefore, remember to coordinate deep breathing with each movement, and keep each movement for 5 deep breaths.

1. Mountain pose (forest style)

Stand your feet side by side for preparation, place your arms naturally at your sides, and take a deep breath.

2. Tip-toe forest style

Stand your feet side by side, with your straight arms folded upwards, and your arms stretched upwards as if you were going to hit the sky. Slowly, your heels are off the ground, your center of gravity is on both toes, maintain balance and look at a certain point in front of you to balance your body. Slowly lift your right foot and place it on the inside of your left leg, the higher the better. As your confidence increases, hold your arms above your head as high as possible.

3. Stump type

Look at a point ahead to balance your body, slowly lift your right foot and place it on the inside of your left leg, the higher the better. As your confidence increases, hold your arms above your head as high as possible.

4. Half-dog style

Find a table at waist height, stand face towards the table, bend over and bend so that your palms lie flat on the table, palms face down.

5. Dog tilt, Cat tilt

Your feet are shoulder-width, your knees are relaxed and bent, and your hands are placed flat on your knees. Imagine your navel being stretched up to the ceiling, and then lowered. Alternate the two movements of bending your back into an arc (dog tilt) and bending your back into a circle (cat tilt). The dog breathes in when leaning, and the cat breathes out when leaning.

6. Soldier Style

Stand with your feet apart. Stretch your arms as long as possible and turn your legs and head to the right. Bend your right leg slightly. Prepare to change directions and practice the other side.

7. Triangle

Next in Warrior stance, straighten your legs so that your feet face to the right. Tilt your body to the right. Stretch your left arm upward. Extend your right arm down your right leg.

8. Bend your knees

Prepare to sit in a sitting position, straighten your legs in front of you, relax your knees, and bend them slightly. If it's more comfortable. Bend your upper limbs and trunk, stretch your arms and hold your feet. If you can't touch your feet with both hands, grab your calves. This gesture if you are uncomfortable with doing it. For a change, simply lie down on your back, hug your knees with your arms and lean as far as possible to your chest, and keep breathing deeply for a long time.

9. Expand your chest

Stand upright, hold your hands behind your back, clamp your shoulders and hang down, lift your arms up, and bring your chest up. The higher the better.

10. Stretch neck forest style

Prepare to stand upright, gently tilt your head to one side so that your right ear rests comfortably on your right shoulder. Prepare to change directions and practice the other side. (Internship Editor: Wu Jinyu)