1. Standing Forward Bend
Instructions:
- Stand in mountain pose with feet hip-width apart.
- Inhale and lift your arms up, pushing the sides of your waist up.
- Place your hands directly under your shoulders, keeping your shoulders away from your ears.
- Exhale and fold your thighs from your abdomen and bend forward.
- Hold for 5-8 breaths and slowly come back to mountain pose.
Benefits: Promotes blood circulation, enhances liver function, and effectively eliminates toxins.
Instructions:
- Stand tall with feet shoulder-width apart.
- Extend your arms behind you and interlock your fingers.
- Hold this pose for about 20-30 seconds, then release.
- Repeat this pose 2-3 times.
Benefits: Improves blood supply to the upper body and head, improves digestion, reduces shoulder roundedness, and hunchback posture.
Instructions:
- Kneel on the floor with knees hip-width apart. Hands spread wide, fingers pointing forward.
- Inhale, activate your hands to press down and lift your knees off the floor.
- Exhale and straighten your legs as much as possible, with your heels reaching towards the floor. If your legs are straight, you can engage your thigh muscles by pressing your feet into the floor.
- Lift your Sit Bones high, away from your hands, creating a flat upper back and a downward-facing V shape. Rotate your upper arms so that your elbows face towards the floor, keeping your hips facing the center.
- Continue to breathe evenly as you hold the pose. Hold for 1-3 minutes. If you want to hold the pose for longer without slipping, you can grip the edge of your yoga mat to anchor the position.
Benefits: Relieves fatigue, rejuvenates the brain, gives a rosy and radiant complexion.
4. Camel Pose
- Kneel on the mat with your knees hip-width apart.
- Press your shins and the tops of your feet firmly into the mat; straighten your torso.
- Inhale, draw your chest up, and lift your chest and hunch the hips.
- Keep your neck from dropping, hold for 5-8 breaths.
Benefits: Fully stretches the entire spine and strengthens the back, promotes blood circulation.
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