Yoga: Practice Perfect Shape

Yoga: Practice Perfect Shape

Face-to-knee (constricted thighs and knees) face up, legs straight.

Take five breaths.

Inhale, straighten your arms, and hug your calves to fully stretch your upper body.

Take five breaths.
Exhale and restore your legs.

  Stretch your legs and lie face up with your legs straight.

Use a long cloth strip to bypass the sole of the left foot so that the left leg is properly raised and held for a moment.

Keep your legs straight, as close to the front as possible.

After 20 seconds, lean your upper body forward, close to your legs, and lie back slowly.

Change your right leg.

  The kitten position (pressurized spine) helps support the shoulders and crawls crisply on the floor.

Inhale, arch your back upwards and move your chest and head.

Exhale, slowly retract your back and head, and do this action as if someone was irritated by the cat.

Repeat 5 times.

  Puppy-down (retracting the legs, side ribs) with all four limbs on the ground.

Exhale, straighten your legs until you want to bend, straighten at the same time, and step on the ground.

Keep the rate.

Inhale, straighten your legs and exercise your quadriceps for a minute.

  Slightly forward (contracting the legs and back) and extend, with feet as wide as shoulders and arms hanging down from the sides.

Exhale, leaning your hips forward and your legs upright and relaxing.

Hold for a minute.
  Cobra (constricted back, hips, intercostal muscles) face down, palms on the ground.

Exhale, step on the floor, lift your head, raise your chest, and press your legs against the ground.

Straighten your arms (but not tense) and lift them up for 30 seconds.

  The butterfly (tighten the tailbone and insert the thighs) sits on the floor, with the back straight, the soles of the two feet in contact, and crosses open.

With the heels facing each other, clamp the pelvis and squeeze your feet firmly.

Hold for 2 minutes.

Exhale and slowly spread your feet apart.

  The child’s posture (constricted spine) is brittle on the ground, and the toenails touch the ground.

Sit up on your heels, exhale, and crawl forward with your forehead on the ground.

Relax your arms and place them on the floor for two minutes.

Breathe naturally.

  The legs are separated in a triangle posture, with a distance of four feet in the middle, the left foot is rotated 15 degrees, the right foot is extended 90 degrees, and the arms are straightened in the body.

Exhale, bend your upper body to the side, put your right hand on the right leg for support, hold for 45 seconds, inhale, recover, and change to the other side.