Follow us with the blue words on it! For those of us who can’t go out to exercise and prevent the epidemic at home now, there are many advantages in home fitness.
First of all, it does not need special equipment, is not limited by the location, any piece of open space can be trained; Secondly, the training is relatively safe, will not contact the outside world, and the risk is relatively small; For the daily epidemic prevention, people gradually like to exercise at home, and yoga is a good choice for home sports.
The epidemic is at home, and there is no way to exercise outside.
What kind of training can best exercise all parts of the body at home? The answer is yoga, of course! Yoga practice can not only beautify the body and maintain health, balance the internal secretion of the body, but also be beneficial to the body.
During the epidemic, yoga, as a sport that can relieve stress and exercise, brings a different warmth and experience to the “home” life.
Today, I want to introduce you to the yoga asana of home practice to improve immunity and exercise~ × 01 Simply sit and stand, naturally fold your legs back and forth, put your hands on your thighs, inhale, extend your spine, exhale, sink your shoulders, close your eyes and meditate for 5-10 minutes × 02 Mountain Pose: open your feet at the same width as your hips and put your pelvis in neutral position.
Inhale vertically to the ground in a straight line, extend your spine, exhale, and keep your feet down for 20-30 seconds × 03 Standing forward mountain bending pose, inhale, extend the spine and exhale, bend forward and downward, step on the hips backward and upward, stretch the back downward, relax the head, neck and shoulders, and keep it for 20-30 seconds × 04 Lie prone on the cushion, put your hands on both sides of your chest, open your feet the same width as your hips, exhale, push your hips back and up, push your feet down hard to stretch your spine, relax your head and neck, and keep it for 20-30 seconds × 05 Soldiers in mountain pose, open their feet at an appropriate distance, turn their right feet forward, turn their left feet slightly inward, turn their hips to the right front, inhale, extend the spine, exhale, bend their right knees downward, straighten their left legs, step down with their heels, lift their hands up over their heads, stretch the spine, relax their shoulders for 20-30 seconds, and change sides × 06 Side angle stretching posture On the basis of Warrior 2, bend the trunk to the right and put the right hand on the outside of the right foot, with the left arm close to the ear in a straight line, and keep it for 20-30 seconds to switch to the other side × 07 Triangular stretching mountain pose: turn the right foot outward 90 degrees with both feet open at a proper distance, slightly buckle the left foot, inhale in a straight line between the heel of the right foot and the arch of the left foot, extend the spine, lift both hands horizontally and exhale, bend the body to the right, keep the whole body side in one plane for 20-30 seconds, and change the other side × 08 Magic Chair Mountain Pose, with feet together, inhale, extend the spine, raise hands above the head, exhale, bend hips and knees, feel like sitting on a chair, with the spine extended, shoulders sinking, and the core slightly retracted for 20-30 seconds × 09 Sitting posture, spine twisting, double leg straight sitting, place the left foot on the outside of the right thigh, bend the right knee, inhale, extend the spine, raise both hands horizontally, exhale, twist the body to the left, place the left hand on the back of the body, hold the right elbow against the outside of the left thigh for 20-30 seconds, and change the other side × 10.
Lie on the cushion in bridge style, bend your knees close to your hips, open your feet the same width as your hips, inhale with your knees and toes in the same direction, extend your spine, exhale, and lift your hips upward for 20-30 seconds × 11 Lying on the cushion, bending the left knee close to the abdomen and stretching the right leg, holding the small front of the left leg with both hands for 20-30 seconds, and changing the other side × 12.
Happy baby supine on the cushion, bend your knees close to the abdomen, separate your legs slightly more than your hips, hold your feet inside with both hands, keep your legs close to the ground for 20-30 seconds, and then walk after watching 👍。.