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Modern people work at their desks for a long time and sit still for a long time, which can easily lead to rigidity and rusting of the body..
today, I share a set of Yoga sequences for stretching the whole body.
I suggest everyone to take one and practice it every day.
01 Mountain style standing, with feet at the same width as the hips, inhale and raise the arms, extend the side waist, exhale and bend back, expand the chest, extend the armpit and keep 5-8 breaths, inhale and return to 02 breaths, take the hips as the break point, straight back, bend forward, put your hands on the legs, sit up to the ceiling, look up to the chest, face forward and shoulder back, keep the back extended when looking forward, stay 5-8 breaths 03 Mountain style standing, put your feet together, hold the hips, inhale and extend the spine, Exhale, bend your hips, bend your knees back, enter the phantom chair pose, untie your hands, close your chest, exhale, twist your body to the right, put your left elbow against your right knee, adjust the hip level, turn your head to see the upper part and keep 5-8 breaths, restore, practice the opposite side of 04 Mountain Pose standing, put your hands on your hips, slightly bend your knees, inhale, lift your left leg up, wrap your hands around your right thigh, lift your hands horizontally, fold your right hand over your left hand over your lower arm, twist your forearms, and keep 5-8 breaths with your fingertips up, Reverse side exercise 05 Stand up, spread your feet about one leg apart, turn your right toe to the right, align your right heel with the left arch, inhale, and lift your arm horizontally, expand your clavicle, exhale, bend your body to the right, point your right hand to the left, and lift your chest and navel to the front, turn your head to look up, and keep 5-8 breaths, restore, reverse side exercise 06 Kneel at the four corners, inhale with your calf back to the ground, raise your head, collapse your waist, and roll your tailbone up, exhale, lower your head, arch your back, Look at the navel and pay attention to the controlled active spine with breathing.
In dynamic exercise, 5-8 groups, 07 lie prone on the cushion surface, put their hands on both sides of the chest, open their feet the same width as the hip, inhale, extend the spine, open the chest, lift up, slowly straighten the arms, look at the front, keep 5-8 breaths, 08 sit up, move their hips backward, outward, and stretch their legs forward, Turn your toes back and hook your hands to grab the towel or put the stretching belt on the foot pillow, inhale, keep your spine straight and upward, exhale, relax your shoulders, slowly close your abdomen to your thighs, keep 5-8 breaths, and then walk after watching 👍。.