Right angle
step:
1. Straighten your body, bring your feet together and hold your back on the back of your sofa.
2. Exhale and use the base of the spine as a fulcrum until the back and legs form a right angle.
3. In the meantime, both eyes always look at their hands; breathing is natural, and stay for 30 seconds.
4. Restore upright posture. Repeat 5 times.
Efficacy: Relax the muscles of the legs, correct the kyphosis and spine flexion, and eliminate body tension.
Standing bow
step:
1. Hold the back of the sofa with your eyes in front of you.
2. Bend the right knee joint with the heel as close to the hips as possible.
3. Hold your ankle with your right hand, exhale, and stretch your right leg upward while slowly leaning forward.
4. Hold for 30 seconds; change for the other side.
Efficacy: Remove excess fat from the legs and improve body balance.
Bird King
step:
1. Sitting on the edge of the sofa, eyes straight ahead.
2. Wrap the legs together and hook one big toe on the upper half of the opposite ankle.
3. Cross arms, bend elbows, wrap small arms, and hold hands together.
4. Breathe naturally. Hold for 30 seconds.
Efficacy: Relax the calf, help to eliminate cramps in the calf, and remove excess fat from the arm.
Lying hero
step:
1. Sit on the sofa and look straight ahead.
2. Knee joints close together, feet apart, toes backwards.
3. The buttocks rest on the sofa between the feet and do not sit on the feet.
4. Exhale, the body slowly lay back, try to let the back lie flat on the sofa; keep breathing evenly.
Efficacy: Relieve heel pain and help heal knee pain due to rheumatism and gout.
Stretch your legs back
step:
1. Sitting on the sofa, feet straight and hold it on the side of the sofa.
2. Inhale, raise your arms, exhale, hold the sofa edges with both hands.
3. Look up and look up to see the spine stretch.
Efficacy: Extend the entire back to restore energy and energize yourself. In addition, abdominal organs are squeezed to improve digestion.
Cobra
step:
1. Prone on the sofa, feet can be on one side of the sofa.
2. With your hands under your shoulders, inhale and slowly lift your upper body.
3. Exhale, look up, relax on the neck and keep a gentle breath.
Efficacy: Helps treat various back pains, soothes and eliminates stiffness and tension in the back.
Lizard
step:
1. Sit on the couch, knees close together.
2. With your arms sliding forward, bend your elbows and hold the contralateral elbows with both hands.
3. Exhale, try to put the chest against the sofa, hips tilted, push down the back.
4. Breathe gently for 15 seconds.
Efficacy: Relieve physical fatigue and remove excess fat from the shoulders.
Spinal twist
step:
1. Hips sit on the sofa and hold the sofa on both sides.
2. Breath the eyes forward, exhale, and turn your body to the side of the sofa.
3. Maintain even breathing.
Efficacy: Relax each section of the spine, making the back muscles more elastic, while removing excess fat from the waist and abdomen.
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