1, sit on a yoga mat, stretch your legs straight and close, your toes hook normally, and other parts of your body, maintain the requirements of " mountain style ". It can be called "stroll style" or "mountain style".
2, exhale, support the ground with your hands, lean back a little, and support it with the "triangle area" of the ischia and tail bone. Tighten the abdomen, lift your legs, tighten your knees, plantar flexion of your feet, and the toes should be higher than your head.
3, leave the ground with both hands and stretch forward,
is parallel to the ground, and the palms and shoulders are on the same horizontal line. Maintain the appropriate number of breaths.
4. Just after the practice, it is recommended to lie down and relax for a while before continuing to practice.
Notes
1, pay attention to the contraction of the abdomen and the activation of the erection spinal muscles, feel the force of the muscles, and do not rely on the support of joints and bones.
2, pay attention to the relaxation of the neck. When many people exert their strength, their necks will be linked together, and their whole face will be "stretched" and red. This is obviously not good.
3, pay attention to strength, this posture is easy to compensate for by the waist, and the height of the legs can be appropriately reduced in the early stage.
There are also variant modes in this pose. As shown in the picture above, if you bend your knees, you will be more able to exercise the ability to bend your hips.
more backwards, which stimulates the ability to tighten the abdomen.
