Yoga practitioners modification perfect shape

From the knee to the chest posture (stretching the thigh and knee)

Face down on the legs straight. To do five breathing. Inhale, straight arm, surrounded by a calf, so that the upper body fully stretched. To do five breathing. Breath, restore the leg.

Stretching legs

Face down on the Tang Zhao, legs straight. Left with long strips of cloth around the soles of the feet, so that the vertical lift left leg and keep the moment. Legs to ensure straight, the more close to the former the better. 20 seconds later, upper body leaning forward, close to the legs, then slowly return trips. For the right leg.

Cat posture (stretching my back)

Hand supporting shoulders, crisp crawl on the floor. Inhale, arch the back up forward, but also move your chest and head. Breath, back and head slowly back and do this action is just like an enraged cat. Repeat 5 times to do.

Downward dog-type (extended leg posterior, lateral ribs)

Limbs on the ground. Breath, stretched his legs until you want to bend the knee, and straighten your arms, hands pressing on the ground. Remain for some time. Inhale, straighten your leg quadriceps exercise to maintain a minute (if you think back, knees slightly bent).

Stand up to the forward (stretching the legs and back)

Standing, feet shoulder width, arm hanging on both sides of the body. Breath, in part, to lean forward over hip, legs upright and let the body relax. Keep a minute.

Cobra (stretching back, buttocks, intercostal muscle)

Face-down Tang Zhao, palm insisted on land. Breath, his hand pressed the floor, rise, raise chest, legs close to the ground. Arms straight (but not tight), lift up and maintain 30 seconds.

Butterfly (to tighten the coccyx,Medial thigh)

Sitting on the floor, back straight, two feet in contact, the knee outward to open. After the heel relative, clamping pelvis, forced extrusion feet. Keep 2 minutes. Breath, slowly separate the legs.

Children's posture (stretching spine)

Crisp on the ground, feet toe touching the ground. Upper body sitting on heels,Breath, leaning forward Paqu forehead touch the ground. Relax the arm on the floor, to keep two minutes. Breathe naturally.

Triangle pose

With his legs apart, the middle four legs to maintain distance from the left rotate 15 degrees, right foot out 90 degrees, and on both sides of the body, straight arms. Breath, upper body bent to one side, his right hand on the right leg, do support and maintain 45 seconds, inhale, recovery, change the other side.

(Internship Editor: TONG Wen-Chong)

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