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Pretend to be a warrior. Jump forward with your right foot. Make sure your front knee is above your heel. Raise your upper body so that your shoulders are just above your hips. Breathe and raise your hands, give in a while ago. Hold this position for 5 breaths and then change direction. 

Navasana. Lean on your coccyx and lift your legs up. Tighten your inner thighs and point your toes upwards. Try not to sit too long. Hold this position for 5 breaths and you're good to go. 

Salabhasana Lie face down on the mat. Somknite had his fingers behind the lock and the cave in the back of his chest was revealed. Exhale and lift your feet up to breathe and breathe up to your chest. Keep your neck, eyes and face relaxed and keep them that way for 5 breaths. A good mat is especially important for this posture, as the pelvis is pressed firmly against the floor, which can cause pain 

Dhanurasana Bend your knees, pull your arms back, support your heel or ankle. Raise your chest and open your heart. Stretch upwards. Hold this position for 5 breaths and then lower gently. 

Virasana. Place a pelvis between your knuckles with your fingers pointing back. Hold 5 to 10 breaths and then slowly relax. 

Supta Virasana Recover your elbows and forearms. If you have enough space, slowly descend further. You can put your hands behind your head. Hold this position for 5 to 10 breaths and then return to Virasane slowly and carefully. 

If you Bandha Sarvangasana. Lie on your back and place your feet on the mat so that they are at a distance from each other. Make sure you can touch the tip of the heels of your middle finger. Raise your hips. Or place a block under the sacrum. Keep your neck and neck open. Hold this position for 5 breaths and gradually relax each vertebra. 

Urduva Dhanurasana Raise your hips and then place your hands up to your toes near your ears and look at your feet. As you inhale, lift the top of your head. Stretch your arms and lift your head off the floor. The outer part of the body tilts upwards and the inner part of the thighs goes down again. Hold this position for 5 breaths and then descend gently. 

Suppose Baddha Konasana. As you relax on your back, connect the soles of your feet with your knees apart. Place one hand on your heart and the other on your stomach and let your breathing calm down. 

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Constant yoga for those who sit a lot
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