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Parivrtta Paschimottanasana Yoga sits, bends, twists, and stretches the back of the thigh.
At the same time, it twists the spine, opens the shoulders, and stretches the side of the body, effectively improving the situation of stooping and scoliosis.
The benefits are not too much! Step by step practice sitting, standing, bending and twisting ↓↓↓ 1.
Stand with side bending, put your legs together, close your hands and exhale, extend your body to the right, try not to move your hips, extend your left side and keep 10 breaths, and change sides 2.
Kneel on the left knee in a bolt style, straighten your right leg, step on the ground with your hands clasped, and extend to the right to keep your chest open, so that your hands can not touch your right foot and extend to the farthest position, then keep 10 breaths, Turn sides 3.
Twist the triangle with your feet open, your left foot facing forward, your right foot buttoned in the hip upright, your right hand on the outside of your left foot and your left hand extended upward to keep your spine extended, your shoulders open to keep your breath for 10 times, turn sides 4.
Sit and stand with your feet bent forward, your legs straight, your feet hooked back, your hands extended forward to the farthest abdominal adduction, your spine extended forward, and your chest pressed against your knees for 1 minute 5.
Sit and stand with your legs folded forward, your feet hooked back, your right hand grasping the outside of your left foot, The left hand grabs the outside of the right foot, straightens the arm first, then bends the elbow, turns the head, looks up through the left armpit and keeps breathing for 10 times.
After changing sides, you will find that this twist is not as simple as it seems, but also requires arm strength to help twist.
You can arrange these exercises into the twist sequence of flow yoga to help find the extension and flexibility of the spine, twist, and open the knot of the body and mind.
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