Gradually spread your legs to both sides in turn
. 
Exercise effect stretch leg tendons, promote blood circulation in pelvic area
. 
Gradually open your legs to both sides
. 
Hold this pose for a while and breathe normally
. 
If you can’t, hook your big toe with your index and middle fingers
. 
(the content comes from the Internet, and the copyright belongs to the original author
.
(2) keep the spine straight and expand the ribs
.
Straighten your back
.
If your arms are pressed against the ground, you can try the elbow supported sitting angle exercise method (1) sit on the ground, legs straight forward
.
Diaphragm up
.
Don’t bow your back
.
If there is any infringement, please contact us to delete it in time!) Hot article recommendation (click on the picture to jump to the article directly).
.
Step: sit in the middle of the yoga mat, legs straight, upper body and legs between a right angle
.
This posture can also control and regulate menstrual flow, and stimulate the uterus, so it is very beneficial for women
.
Then stretch your neck and place your chin on the floor
.
Upavistha konasana, also known as bunching posture
.
Press your arms to the ground
.
Hatha Yoga is one of the common yoga postures, which belongs to the sitting posture
.
Upavistha means sit down, and Kon means angle
.
Exhale, bend forward, and put your head on the ground
.
Slowly bend your upper body forward
.
Raise your hands and bend forward
.
Raise your hands over the top of your head to form a sitting angle
.
Prevent the formation of hernia, treat minor hernia, relieve sciatica
.
Pay attention to keep both legs close to the ground from beginning to end, and grasp the big toe with thumb, index finger and middle finger
.
The difficulty coefficient is 5.0
.
Angle between 90-120 degrees is good, legs, the back of the whole leg close to the ground, thumb back hook
.
