The first type, the shoulder rotation type
Put the tips of your fingers on your shoulders, and circle your elbows from front to back. In coordination with your breathing, go up when you inhale and go down when you exhale. Do this 9 times until your shoulders and neck are slightly hot.
Shoulder rotation can relax the shoulder joint, and it is a very good exercise to adjust the cervical spine. If you want to treat the cervical spine, you must first improve the shoulder and back, so dredging the shoulder is also dredging the neck, and it can also prevent colds.
The second pose, mountain pose with arms extended upwards
Stand up straight, cross your hands, and push your palms to the top. You can bend your body to the left and right sides as you breathe. Inhale up, exhale to the left, inhale up, exhale to the right, do 5 reps. Pay attention to keep the ribs slightly tucked, the abdomen tightened, and don't slump.
The mountain pose with arms extending upwards can further stretch the shoulders and backs, stretch the muscles of these parts, prevent the stiffness of the shoulders and backs, and dredging the blood.
The third pose, double angle pose with arms crossed behind the back
Spread your legs as wide as your pelvis, clasp your hands behind your back, palms facing inward, and open the front of your shoulders and your ribcage. Inhale, lift the chest up, exhale from the hip joint to fold forward, lift the arms as high as possible, but lift the shoulders away from the ears, the head naturally droops, and the eyes look towards the knee joint. Hold for 5 breaths, inhale and slowly lift your upper body, exhale to relax your hands, and breathe naturally. The double angle pose with arms crossed behind the back is also a very good pose for improving the upper back and shoulder and neck problems, and it has a very good effect on improving the hunchback and chest. At the beginning, the arms may not be able to straighten, mainly due to the internal shoulder joint. Buckle, caused by excessive chest, regular practice can restore a tall and straight posture!
Fourth Form, Warrior Form
Spread your legs one leg's length apart, with your toes facing forward. Turn right foot out 90 degrees, left foot straight ahead, right heel and left foot in a straight line. Inhale and stretch your arms out to the sides, exhale and bend your right leg to 90 degrees, keeping your knees just above your ankles, don't buckle in. Keep the center of gravity between the legs, hold for 5 breaths, and switch to the other side.
Warrior-style exercises can strengthen the strength of the lower limbs, tighten the thigh muscles, and strengthen the body. Winter exercises can increase the blood circulation of the lower limbs and eliminate the coldness of the legs and feet.
Fifth, triangle stretch
Spread your legs one leg's length apart, with your toes facing forward. Turn right foot out 90 degrees, left foot straight ahead, right heel and left foot in a straight line. Inhale and stretch your arms out to the sides. When you exhale, stretch your body to the right, placing your right hand on your right calf shin, and your left hand straight up. Keeping your body and legs in a flat surface, you can turn your head to look up at your fingers. Hold for 5 breaths, inhale back, and switch to the opposite direction.
Triangle pose can flex the hip joint, eliminate fat on the outside of the hip, stretch the muscles of the lower limbs, stretch the spine, exercise the neck, and is also beneficial to the skin of the face.
The sixth form, balance pose - tree pose
Stand with your feet together in Mountain Pose, lift your right foot and step on the inner root of your left thigh, open your knees outward, put your hands together in front of your chest, inhale and stretch your arms up, bring your inner arms close to your ears, hold for 5 breaths, then put your hands down and exchange direction.
The tree pose can strengthen the lower limbs, slim the thighs, and open up the stiff hips to cultivate concentration.
Seventh, Downward Dog
Downward-facing dog is similar to a half-inverted pose. If you can't do handstand exercises, you can use downward-facing dog instead. Kneel with bent knees, hands propped forward. Press your palms down, keeping your index fingers straight ahead, with the inside of your palms fully pressed against the ground. Inhale to lift knees, push shoulders back until arms and torso are in line, legs straight, heels down, hips as high as possible. If your shoulders are very stiff, or if the back of your thighs is too tight and your back is arching a lot, you can start by raising your heels and bending your knees to fully lengthen your spine, then try slowly straightening your knees and pressing your heels down. Hold for 5 breaths, landing with knees bent on the exhale, sitting hips back toward heels, and leaning forward in baby rest.
There are many benefits of Downward Dog, stretching the shoulders, back, thighs, strengthening the muscles of the arms and lower limbs, tightening the core, and including most of the benefits that the inverted pose brings to the body. It is a very good whole-body exercise. If you don't have time to practice yoga, you might as well practice a downward dog and keep a few breaths, which can also be a good exercise for the body.
Eighth Form, Locust Form
Lie prone on the ground, put your hands on the back of your body and cross your fingers, inhale and pull your hands back, exhale and lift your legs, keep your arms as high as possible and your legs straight. Hold for 5 breaths, exhale and lower your body to relax.
Locust pose is a very good exercise to strengthen the back. If students with low back diseases can practice this pose more, it can strengthen the strength of the lower back, restore a straight posture, and improve the disease of the lumbar spine.
The ninth pose, supine twist
Lie on your back, inhale and bend your knees to your chest, exhale and bend your knees to the right, keep your thighs 90 degrees, your torso and thighs 90 degrees, and your shoulders on both sides are fixed on the ground and don't leave. Hold for 5 breaths, then switch directions.
The supine twist can relax the lower back, especially relieve the pain in the lower back, open the chest cavity, and also calm the nervous system and calm the nervous and excited nerves.
The tenth pose, lying on your back to relax
Lie flat, with your feet naturally apart, with your toes facing outwards and sinking naturally. Place your hands by your sides, palms facing up. Move your glutes down slightly, stretch your lower back, bring your shoulder blades closer to the center, and open your ribcage. You can cover your body with a blanket to keep you warm, relax for 5 minutes, and when you get up, you can stretch first, then turn to the right, and get up slowly.
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