Relax your shoulders
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The neck, head and spine are in line
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Lift and lengthen your torso, straighten your spine, and relax your shoulders
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In the process of breathing and stretching, you can precipitate yourself and feel the beauty of life! Today, I’ll give you 9 yoga postures, which are suitable for women to practice every day, promote blood circulation and accelerate metabolism
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Yoga is the best gift given to women by God
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Keep breathing evenly
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With the next exhalation, both hands fall back and right foot fall back to mountain pose
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Place your elbows on the inside of your knees and fold your palms in front of your chest
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6
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Open the legs slightly wider than the torso
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Then practice on the other side.
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Practice the opposite side
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Tighten the thigh muscles, push the ground with both hands, and make a straight line from the arm and trunk to the sciatic bone
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Press the left elbow into the right leg to help deepen the twist
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Boat style: stretch the waist, groin, buttocks and ankles, sit in the middle of the cushion and bend your knees; lift your legs up and lean back; slowly straighten your knees, close your legs and tighten them to form a “V” shape with your body; lift your hands horizontally and extend your spine upward to keep your body balanced and look forward
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Keep your feet as close together as possible
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Feet apart, knees bent, squat
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The right palm of the foot is on the floor outside the left hip
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5
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Magic chair: strengthen the arm, back, shoulder, core, quadriceps mountain standing, hands by the body side up, elbows straight; exhale, bend the knees, buttocks down, squat until two thighs parallel to the ground, keep the back straight, heels on the ground
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9
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Place your right hand on the floor behind your right hip
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Wreath style: stretch hips and inner thighs; strengthen legs, spine and core mountain style
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1
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2
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Stay here for 3-5 groups to breathe naturally and smoothly
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Tree style: stretch the spine; strengthen the quadriceps femoris, stand in mountain style at the ankle and back, bend the right knee, put the right foot at the root of the left thigh, put both hands together in front of the chest, inhale, extend the arm upward and raise it over the top of the head, keep breathing evenly
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Keep 5 to 10 breaths
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Bend the left knee and move the left foot to the outside of the right hip
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7
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Half King Fish pose: stretch hips, shoulders, back and neck; strengthen spine, sit on the floor and extend legs forward
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Soldier II: stretch the spine, hamstring, buttocks and legs; strengthen the deltoid and triceps, stand in mountain style, press the cushion surface of the feet, straighten the pelvis, open the chest and shoulders; inhale, open the feet more than the length of one leg, open the right foot 90 degrees, point the tip of the left foot to the front, lift the arm and shoulder at the same height, bend the right knee to the top of the ankle, and turn the big and small legs into 90 degrees Arm, shoulder in a straight line, maintain 3-5 groups of deep breathing, the other side of the exercise 3, plate: stretch the hip, thigh, chest; strengthen the quadriceps, abdomen and shoulders prone, forehead point to the ground, feet together, hands on both sides of the chest, five fingers open, fingertips point to the front; toe hook back, heel push back, thigh muscles tighten; hands on the ground, body Body up, slowly straighten the arm, into the plate
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Exhale, step on the heels of both feet, push the hip back and up, push the ischium to the highest point, and the body is in an inverted “V” shape
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Inhale to lengthen the spine, exhale to deepen and twist
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Downward dog: stretch the buttocks, quadriceps, kneel at the four corners of the back, and open both hands and feet to shoulder width
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8, bridge: strengthen the core, lumbar muscles, quadriceps supine, hands on both sides of the body, feet open and hip width, bend the knees close to the hips, legs vertical to the ground, exhale, lift the hip up, shoulders and arms down to the ground, chest up, palms of hands can be placed under the body, hands can also hold the feet and ankles, keep legs parallel, knees Point straight ahead, legs vertical to the ground
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Exhale, bend your left arm and place your left elbow on the outside of your right knee
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4
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Chest up, shoulders down, thigh muscles tight, pay attention not to hips, maintain the position, normal breathing
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