How to practice yoga at home (picture)
First stance, shoulder rotation stance
Place the fingertips of both hands on your shoulders, wrap the elbow joints from front to back, and coordinate your breathing. When inhaling, upward and downward when exhaling, do this 9 times until your shoulders and neck get slightly hot.
The shoulder rotation style can relax the shoulder joint, and is also a very good exercise for adjusting the cervical spine. If you want to treat the cervical spine, first improve the shoulders and back, so unblocking the shoulders is unblocking the neck and can also prevent colds.
Second stance, mountain stance with arms extended upward
Stand straight, cross your hands, and push your palms directly above. You can bend your body sideways to the left and right as you breathe. Inhale upward, exhale to the left, inhale upward, exhale to the right, do 5 times. Pay attention to keep the ribs slightly retracted, the abdomen tightened, and not to collapse your waist.
The mountain stance with the arms stretched upwards can further stretch the shoulders and back, stretch the muscles in these areas, prevent stiffness in the shoulders and back, and clear the qi and blood.
The third stance, the double angle stance with the arms crossed behind the back
Spread your legs apart to the width of your pelvis, cross your hands behind your back, with your palms facing inward, and open the front sides of your shoulders and your chest. Inhale and lift the chest upward, exhale and fold and bend forward from the hip joint. Raise the arms as much as possible, but lift the shoulders up away from the ears. The head droop naturally, and look at the knees. Hold for 5 breaths, then inhale and slowly lift your upper body, exhale and relax your hands, and breathe naturally.
The double angle pose with the arms crossed behind the back is also a very good pose for improving upper back and shoulder and neck problems. It also has a very good effect on improving humpback and chest retention. At the beginning, the arms may not be able to straighten, mainly due to the shoulder joints. Internal buckling and excessive chest retention are caused by frequent practice can restore your straight and straight posture!