Sit to stand on mat, the body is straight up, double leg extends ahead, bend right knee, send right foot to left genu lateral, sole of the foot steps the ground, left hand extends to front side, bend elbow, elbow stands right genu lateral, forefinger thumb agrees to show wisdom handprint. Bend the left knee, tighten the instep, and bring the toe to the outside of the right hip. The right hand comes a palm's distance from the back of the hip, with the fingertips pointing to the back. Push the ground by hand, maintain spinal column to extend up, the head of lumbar bosom shoulder ministry turns round to right backward successively, the eye looks to rear.
Squat on the mat with your hands on the front of your body, palms on the floor, elbows slightly bent. Slowly straighten your legs, take off and lift your legs to the left, bringing your right knee to your left elbow.
The two of them face each other on the plank, palms to the ground, legs in, hips to the highest position, slightly bend both knees, inhale, abdominal power, take off, legs up, maintain core stability, bend both knees, straighten the instep.
Starting from warrior ii with the right knee bent, place your left hand backwards, fingertips on your right thigh, right hand up to left, and stretch your right psoas muscle.
Look2: work back bends to stretch abdominal muscles
Back curve practice waist, reduce belly, practice waistline.
Two people back to back, kneeling on the mat, knees together, hands hip, body slowly backward, open the chest, a left hand down to the ankle, right hand up stretch. (b) the same movement, the opposite of the hand), the two raised hands touch each other in a heart shape.
Wheel. Can start from the handstand, continue to flip legs, came to the pad, hip chest up.
Flip your legs upside down and touch your toes to the ground. Use your legs, belly and chest up.
Choose to sit on the ground, hands at the sides of the body naturally down, fingertip point, exhale, open chest, head, shoulder slowly backward looking for the ground, make the upper body fish style, hands naturally on the mat, palms up. Close your eyes and feel the stretching of your neck and the opening of your chest.
Look3: stretch and elongate your legs
Stretch the hamstrings, relax the muscles and show the symmetrical lines.
Bend your knees crus sign on the wall, stomach on the mat, double the ground on both sides of the chest, exhale, push, came to the cobra pose, left foot forward, to the left lateral, sole compaction pad surface, adjust the leg vertical to the ground, adjust the hip is on the front, both hands straight up, elbow flexion again, open the chest, fingers caught back toes.
Stand on the mat, knees closed, upper knees, arms extended, exhale, arms drive the body forward and down fold, relax the head, abdomen chest in turn close to the thigh, bend the elbow, fingers come to the back of the ankle.
Stand side by side and wrap your arms around each other's lower back. Bend the outside of the knee forward, thigh parallel to the pad, return the toes, the outside of the palm of the toe and send the foot to the outside, slowly straighten the knee, stretch the inside of the leg.
From the downward dog pose, raise the left leg, bend the knees, move the center of gravity forward, put the left leg on the mat behind the palm, put down the right knee, right instep, body back to the right, hands to the sides of the body, fingertips touch the ground, straighten the left knee, left leg forward extension, back to the toe, hip straight, come to hanuman monkey pose.
Squat with your hands clasped together on the mat in front of you. Lower your head, slowly straighten your knees and bring your hips to the top. Take off, legs send up force, toe points to the sky, slowly open both hands, palms against the ground, to handstand.
Stretch yoga, build slim posture, let the body slender.
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