Bundle of 5 yoga moves recommended by the teacher✨✅

📌 a bundle of 5 yoga postures. Physical care that the teacher recommends to do every day.

1,2 One leg cat and cow pose

Use the crawl position and raise your right leg in one of the air.

Use inhalation, exert force, stretch your legs out to the full length.

Exhale, bend your knees, right to your chest, keep your chin, bend your spine out.

Count 1 round, do 3-5 rounds each.

3. Abdominal massage posture

Use a lie on your back and squeeze your two legs next to each other. Anyone on your neck is very tight. Let the doctor support your head, bend your knees, right up, one side, coordinate 10 fingers on your right knee, and then

Hold your breath. Hold on.

Exhale slowly with the force of pulling the right knee towards the right armpit, not to press on the ribs, leave until completely pulled and loosened.

After that, switch sides. Right and left count as one round. Do 3 rounds each according to the breathing rhythm.

4. Butterfly posture

Move your feet closer to your hips, or if you feel very tight, move your feet out front, away from your hips, and use a cushion to try under your hips again. You can hold your feet or stretch your arms in front.

Use your breath to sit and stretch your spine first until you fill your lungs.

Exhale with leaning the torso to the front as far as exhaled until exhausted, if in a position of tension, timer 1 minute.

5. Super Man

It is a position to strengthen the back muscles and strengthen the hips.

In the inverted worm position, spread out the arms to the side 45 degrees, slightly separated the legs.

Breathe in slowly with your chest, head, arms and legs raised. Hold it at the top.

Then exhale, still lift, but exert force, stretch the arm, stretch the leg, tense the muscle to the fullest length

Exhale completely, so drop down. Count to 1 round.

Do all 3-5 rounds slowly. Accent on long breath.

Before lifting the body to continue peeling, wait for the main breath while pretending to breathe as much as possible.

# Health # Easy exercise at home # Yoga # Basic yoga # Yoga mouth channel