Before reading this article, please click the blue font above, and then click “follow”, so you can continue to receive all kinds of entertainment articles for free
.
Share every day, completely free subscription, please rest assured to pay attention
.
Women should make a book that can’t be tired of turning
.
The body is our cover and the appearance is the content of the book
.
Temperament is on the shoulder and elegance is on the back
.
If you want to have an elegant posture, open shoulder and beautiful back Yoga sequence is essential! 9 the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 3 00 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, today Xiaoyu sorted out two sets of shoulder opening and back beautifying sequences of pre bed Yoga for Jia people
.
Adhering to practice can not only stand tall and graceful! At the same time, practicing shoulder and back before going to bed can effectively alleviate neck stiffness, increase blood supply to the head and let you have a good sleep! The first set of open shoulder and beautiful back sequence action 1: action Essentials: simple sitting position, fully extend the spine upward; Inhale, put your right elbow on the ground and lift your left hand up; Exhale, bend your body to the right, and your sciatic bone is close to the ground; Stop for 8 breaths and change to the other side
.
9 the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 3 00 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, 300 words should be enough, action 2: action Essentials: from simple sitting, turn around and enter low lunge; Step the left leg forward and the instep of the right leg against the ground; Pay attention to the straightening of hips to help extend the spine; The core is slightly retracted, with the right hand pushing the ground and the left hand upward; Hold five breaths and change sides
.
Action 3: action Essentials: kneel on the cushion surface with your thighs perpendicular to the ground; Close your hands in front of your chest, inhale and extend your spine; Exhale, open your hands to both sides and tighten your shoulder blades; Inhale back to normal, and cooperate with dynamic breathing practice for 30 times
.
The official account of Yoga 4: action Essentials: from 03 movements, leaning forward and entering the puppy style; The thigh is perpendicular to the ground, and the instep of the lower leg is close to the ground; Support the elbow on the ground and pay attention to slightly retracting the core; Feel the armpit and chest fully extended for 1 minute
.
Action 5: action Essentials: withdraw from the small dog and restore the kneeling position; Inhale to extend the spine and slightly retract the core and gluteal muscles; Exhale, twist to the left and find the right heel with your left hand; Keep 5-8 breaths and Practice on the opposite side
.
9 the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words, the text should be enough 300 words 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 300 characters, 3 00 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, 300 characters should be enough, the second set of shoulder opening beautiful back sequence needs to prepare an elastic band action 1: action Essentials: stand in mountain style, with your legs as wide as your shoulders; Grasp the extension belt with both hands, about two shoulder widths apart; With breathing, do elbow flexion exercises with both hands alternately; Dynamic exercises 18-20 times
.
Action 2: action Essentials: stand in mountain style and grasp the extension belt with both hands and back; Inhale, extend the spine, exhale and bend forward to half; Open your chest and try to put your fingers to the ceiling; Keep 8 breaths, inhale and restore slowly
.
Action 3: action Essentials: stand in mountain style, with feet separated and hip width; Right hand up, left hand down, grasp the extension belt behind; Inhale, extend the spine, exhale, and tighten the core; Bend your right elbow first and then straighten it upward; Dynamic practice 20 times, change the opposite side
.
Action 4: action Essentials: stand, grasp both ends of the extension belt with both hands on the back; Inhale, extend the spine, exhale, hands back and up; Note that the ribs should be retracted inward and not turned out; With breathing, dynamic practice 20 times
.
Action 5-6: action Essentials: stand in mountain pose and put the extension belt in the front of the body; Grasp the stretch belt with both hands and adjust it to a shoulder and a half width; Inhale, lift your arms up, exhale, and move your hands backward; Inhale back and exhale, hands forward and down; With breathing, dynamic practice 30 times
.
The above two sets of open shoulder and beautiful back sequences suggest that you can practice every night before going to bed
.
If you insist on practicing, you will find that there is no chest hump, but you have a straight and elegant temperament! The contents of the official account indicate that the copyright is owned by all the original sources (which can not verify the copyright or do not indicate the source).
.