Pay attention to us with the blue words on it! Many beginners will encounter a problem: do not know what to practice? In fact, for most beginners, their bodies are relatively stiff and their qualities need to be strengthened.
It is good to practice some basic postures every day.
Today, we recommend 10 classic postures, which can not only open the hips and shoulders, but also stretch the back and inside of the thighs, and relax the gluteal muscles that are tense due to sitting for a long time, which is very suitable for beginners’ daily practice.
1.
Standing in front of the mountain, with both feet together, the outside of the feet parallel to inhale, the spine straight up, the side waist extended to exhale, the straight back bent down, the abdomen extended forward to the back of the thigh, the shoulders away from the ears, the hands on both sides of the feet, the head naturally relaxed.
2.
Eagle mountain standing, moving the center of gravity to the right foot, lifting the left foot up, intertwined with the right thigh, the hands horizontally raised, the right hand on the upper left hand on the lower from the root of the big arm, Lift your fingertips up and inhale your chest, and exhale your hips backward and downward for 5-8 breaths.
Change the opposite side of the exercise.
3.
Triangular feet are separated by one leg long, right feet are extended and inhaled, both hands are held flat, the side waist is extended and exhaled, the body is bent to the right side, the right hand is propped up, the left hand is pointed directly above, and you turn your head to see the left fingertips to maintain 5-8 breaths.
Change the opposite side of the exercise.
4.
Sit in the corner, open your legs to both sides, and hold your hands on the ground, and the inhaled body is straight up and hooked back to the top of your toes, Exhale with the thigh root and knee on the ground, bend down with the back straight, keep your elbows on the ground for 5-8 breaths, restore 5.
Sit in the corner position, bend your knees, keep your heels close to the palms of the perineum, hold your hands on the palms of your feet, inhale, exhale with the spine straight up, sink your shoulders, keep your knees on the floor for 5-8 breaths, restore 6.
Sit in the cow-face position, bend your knees, keep your heels close to the hips and your left foot to the outside of your right hips, and put your heels close to the ground and your right foot on the outside of your left hips, The knees are folded and the hands are raised horizontally, the left arm is bent upward, the left elbow is bent downward, the right arm is buckled with the left hand to keep 5-8 breaths, and the other side is changed.
7.
The swan type right leg is bent to the ground, the left leg is stretched backward, the hands are supported on the ground, and the torso is straight, the body is exhaled forward and downward in the hip, the abdomen is close to the right leg, the hands are clasped with the elbows, the forehead is placed on the elbows to keep 5-8 breaths, and the other side is changed.
8.
The small bridge type is supine, and the knees are bent, The heels are close to the hips, the feet are the same width as the hips, the toes are facing forward, the hands are placed on both sides of the body, the palms are inhaled downward, the chest is extended, the exhalation is lifted up the hips and the upper thighs are kept parallel, the lower legs are vertical to the ground for 5-8 breaths, and the reduction is 9.
The pin-eye supine, the knees are bent, the heels are close to the hips, the right leg is lifted up, the ankles are placed on the left thigh, the left leg is exhaled up, the hands are held on the left thigh, and the left leg is exhaled up, when the left thigh is exhaled again, the hands, On the other side, 10.
Lie on your back with your hands grasping your big toes, bend your knees, inhale your heels close to your hips, lift your right leg up, extend your hooded soles and exhale, slowly straighten your legs, push your heels away from your left leg and press down the cushion surface, sink your shoulders and keep 5-8 breaths.
On the other side, look at all the points before you walk.
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