4 ways to get yoga

4 ways to get yoga

Action 1: Camel-style steps: 1.

Sit on your knees with your calf flat on the ground and your feet on the ground.

The thighs and the main shaft are aligned.

Inhale and place your hands above the pelvis.


Exhale, bend back slowly, put your right hand on your right heel, put your fingers back, then put your left hand on your left heel in the same way.


Inhale, hold your chest up, relax your head, and keep breathing natural.

Hold your posture for about 15 to 30 seconds.

When you’re done, slowly return to your original position and rest in a small amount.

  Efficacy: Expand brightness and improve cold back.

Soothes back and shoulder pain.

Fractured spine and shoulder fractures increase softness.

  Tips: 1.

Relax your head and do not reduce your neck excessively backwards; 2.

The pelvis and thighs are perpendicular to the ground.

  Action 2: Fluorescent insect steps: 1.

Lie on your back with your palms facing down, your face down, your hands next to each other, your feet close together and shrink back.


Exhale, head, skull, hands and feet slowly lifted up at the same time, trying to squeeze the limbs.

Keep breathing naturally, hold the posture for about 15 seconds, return to step 1 to rest after you finish, and repeat 2 to 3 times.

  Efficacy: Exercising the tail spine muscle group, strengthening the weak tail muscles.

Tibia and thighs, correct cold back.

  Tip: Use your lower back muscles to try to lift your limbs and upper body upwards, supporting only your pelvis and abdomen.

  Action 3: Anti-Elbow Steps: 1.

Sit on your knees, keep your back straight, place your hands next to each other, and look forward.

Inhale, put your hands and fingers on each other, and place them behind your back.


Exhale, bend your body forward, and press your belly against your thighs until your forehead is on the ground.

Keep breathing naturally, hold the posture for about 15 seconds, return to step 1 to rest after you finish, and repeat 2 to 3 times.
  Efficacy: Exercise the upper back trapezius, strengthening the weak back muscles.

Strengthen the vital capacity at the tip and shoulders.

  Tip: Keep your elbows straight and your shoulder blades retracted. Pay attention to your upper back.

  Action four: buckle hands behind the steps: 1.

Mountain-like advantages, legs close together.

Inhale, bend your right hand into the back of the thoracic spine, palms backwards, and the back of your hand close to the spine.

(If the palm cannot be placed close to the thoracic spine, the left elbow can be pulled closer to the center of the tail instead of the right hand).

  2.Raise your right hand and bend your elbows, fasten your left and right fingers to each other, your right hand against the back of your skull, and your elbows up.

Keep breathing naturally, hold the posture for about 20 seconds, and then do the other side after the same, repeat each side twice.

  Efficacy: Correct the cold back above the top and spine.

Relieves sore shoulders and makes the shoulder joints flexible.

  Tip: look forward and keep your head balanced with the ground.

The upper hand tries to pull the lower hand upwards.