10 minutes yoga lacing to create beautiful lines
The stretching and lacing movements in yoga are simple and easy to do, and they have the effect of beautifying the body lines. The following 5 sets of actions can be completed in 10 minutes. It is suitable for getting up in the morning to wake up the bones, stretching the muscles after exercise and relaxing after work.
Action 1: Arch Bridge
Lying on the mat, bending your knees, your feet fall on the floor, the heel is in the direction of the chest, and your fingers touch the heel. Tighten the abdominal muscles, inhale, exhale while lifting the buttocks toward the ceiling, shoulders close to the ground, keep this position for 5 to 10 breaths, then slowly lower to the starting position.
Action 2: Childhood
Put your feet together on the mat, inhale, exhale, stretch your hands forward, lean your upper body down the floor, keep your posture breathing normally, exhale while your hands continue to stretch forward, keep your hips away from your ankles, keep 5 to 10 Breathing, then slowly return to the kneeling position.
Action 3: Pigeon
Sitting on the mat, bending the left knee, the right leg extending backwards, and the left foot touching the right thigh. Sit high, inhale (see Figure A), while exhaling, the upper body leans down and the hands extend forward until the left hip has a proper stretch. The chest can be placed on the left thigh. Keep your right leg straight (see Figure B), hold 5 to 10 breaths in this position, then raise your hands and return to the initial position. Change the right knee and repeat the action.
Action 4: Triangle
Stand with your feet apart, the right toe forward, the left toe to the left, the left hand to the left foot, the right arm to the ceiling, the eyes to the ceiling, keep this position 5 to 10 breaths, then return to the initial position , change the left toe forward, the right toe to the right, repeat the same action.
Action 5: Upside down
Stand up, feet and shoulders are the same width, inhale, exhale while leaning forward until the finger touches the ground, the knee can be properly bent (see Figure A). While inhaling and exhaling, protect your two arms and stand upright (see Figure B). Hold this position for 5 to 10 breaths and then slowly return to the standing position.