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Today, I share with you a group of Yoga sequences, which are most suitable for yoga beginners to practice every day.
Pay attention not to use too much force, and make yourself feel comfortable, which is the best practice.
1.
Squat Stand in mountain pose with feet slightly larger than hips Open your toes outward about 45 degrees Inhale to extend the spine, exhale to bend the knees and squat Close your hands in front of you and put your elbows against your inner thighs Keep 5-8 breaths.
2.
Stand forward and bend + stretch your arms back Stand in mountain pose with feet as wide as hips Clasp your hands behind your body and inhale to extend your spine Exhale and slowly bend forward and downward Try to put your arms back and up Keep 5-8 breaths.
3.
Warrior 1 pose Stand in mountain pose with feet slightly longer than one leg Turn your right foot 90 degrees and buckle your left foot slightly Turn your hips to the right and inhale to extend your spine Exhale, bend your right knee down, and bend your big and small legs 90 degrees Keep 5-8 breaths and change to the other side.
4.
Cat cow pose Kneel and stand on the cushion surface, with both hands and feet open and hip width Arm and thigh vertical cushion surface Inhale, raise your head and lift your chest, and exhale with your chest arched back Pay attention to extending the spine section by section Repeat exercise 5-8 groups 5, inclined plate Lie prone on the cushion and put your hands on both sides of your chest Open your feet hip width apart, exhale and tighten your core Straighten your arms and legs, and maintain 5-8 breaths.
6.
Downward dog pose Starting from the inclined plate, the hips are backward and upward Step on the ground with both feet, tighten your thighs and push back Stretch your spine and straighten your arms Keep 5-8 breaths.
7.
Sit and twist the spine Sit and stand on the cushion with your legs straight Place your left foot on the inside or outside of your right thigh Inhale to extend your spine and raise your hands horizontally Exhale and twist your body to the left The right arm rests on the outside of the left thigh Put your left hand on the back of your body Keep 5-8 breaths and change to the other side.
8.
Camel pose Kneel and stand on the cushion surface, with both feet open and hip width Hold your hips with both hands, inhale and extend your spine Bend down after exhaling, and put your hands on your heels in turn Beginners can use yoga bricks Keep 5-8 breaths.
9.
Heroes bend forward Kneel and stand on the cushion, with your feet slightly larger than your hips Sit with your hips to your heels and your torso bent forward Stretch your arms forward and touch your forehead Keep 5-8 breaths.
8.
Raise the corpse Lie on your back with your feet slightly larger than your hips Put your hands on both sides of your body, palms facing up Close your eyes, meditate for 5-8 minutes, and then go after watching it 👍。.