Sit on the mat at right angles, with your back straight, your legs straight together, your feet hooked, inhale, your knees bent upward, and exhale. Your left foot passes under your left leg and comes to the outside of your right hip. Exhale again, turn your right leg back, let our right foot rest on the arch of your left foot, and our right ischium sinks. If you have difficulty, you can put a blanket under your left hip. ) Inhale, raise your arms sideways, exhale, and lower your right hand. Hold your head up and stretch your spine, exhale, twist your body to the left and rear, look at the extension line of your left shoulder, and keep breathing evenly. Every inhalation, feel the extension of the spine, every exhalation, deepen the torsion. With your breathing rhythm, keep breathing evenly, inhale and straighten your body, retract your legs in turn and straighten forward, and switch to the other side.
Efficacy: Stretch spine, shoulders and buttocks-massage abdominal organs, relieve back pain, neck pain and sciatica, and help relieve stress.
Balahoya Garsh
Sit on the mat at right angles, with your back straight, your legs straight and close together, bend your left knee, the inside of your calf is close to the outside of your thigh, your left heel is close to the outside of your left hip, bend your right knee, hold your right ankle with your hands, place your right palm in the left abdominal sulcus, keep your back straight, breathe in, raise your palm horizontally, put your arm down, and transfer your right shoulder and right scapula to the right rear, so that your right hand can bend to your back and hold your right toe. Stretch your spine, exhale, slowly twist your body to the right and back, look at your right shoulder, and keep breathing evenly. Every time you inhale, feel the extension of your spine, and every time you exhale, deepen your torsion. With the rhythm of your breathing, keep breathing evenly, inhale, loosen your hands, straighten up, help your right leg forward with your hands, retract your left leg forward, return to a right-angle sitting position, and switch to the other side. ...
Efficacy: By practicing this pose, ankles, knees and shoulders will be more flexible. Can effectively relieve and eliminate symptoms such as ankle arthritis, knee arthritis and scapulohumeral periarthritis.
2. This pose can also increase the flexibility of the spine and nourish the spinal nerves. Reduce excess fat in waist, abdomen, buttocks and legs, and make leg muscles more balanced.