The practice of Yin Yoga is accompanied by gradual breath. It is recommended that novice babies use natural breathing to focus on their own feelings to relieve anxiety. Open the big toes on both sides and close the hips and fall on the heel. The hands are fully extended forward,

This course can be practiced during the menstrual period~

If you arrange to practice at night before going to bed, the sleep-aid effect will be great.

The practice of Yin yoga is accompanied by breathing step by step. It is recommended that novice babies use natural breathing throughout the process. Relieve anxiety by focusing on your feelings.

1. Baby pose

Open your knees to both sides, bring your big toes together, put your buttocks on your heels, fully extend your hands forward, keep your back straight, and touch your forehead lightly to the mat.

relieves daily spinal extrusion and waist pain, brought in by breathing: inhale to both sides of the lumbar spine, the lower back will feel obvious expansion to both sides, and exhale to restore it. Hold for 10-15 deep, long breaths.

2. Sitting forward bend

Enter in a right-angle sitting position, with your feet the same width as your hips, your knees facing the direction of the second toe, and your feet hooked back.

When inhaling, raise your hands on both sides of your body to the top of your head. When exhaling, fold your upper body forward and downward (babies who are too nervous at the back of their legs can do this by bending their knees). Stay here for 10-15 breaths and strengthen your hooks when exhaling. Relax as you inhale.

3. Sitting Angle Style

Enter the sitting position at a right angle. With a set of breathing, open your legs to both sides, use your hands to help open the gluteal muscles and push the ischium vertically downward.

As you inhale, raise your hands above your head to lengthen your waist and lengthen your spine. Exhale and fold your body forward and downward with your hands.

You can bend your elbows and support your forearms downward, or you can use yoga bricks, pillows, etc. to help your body become more relaxed.

4. Single-leg back extension

Enter in a right-angle sitting position.

Take the illustration: Keep your right leg, bend your left leg and unfold your knees outwards, place the sole of your left foot on the inner thigh of your right leg, inhale and extend your hands along the side of your body to the top of your head, exhale and fold your body forward and downward with your hands.

It should be noted that when entering the pose, our upper body is located on the inside of the right leg, and both sides of the waist are stretched evenly. Just pay more attention to the stretching feeling on the back of the right leg. Keep for 1-2 minutes.

5. Lie on your back, grab your toes and stretch.

Lie on your back and enter Mountain Pose. With inhalation, lift one leg up and find the direction of the ceiling with the soles of your feet (babies with difficulty can complete this by bending their knees).

You can use a stretching belt to complete this. Hold one side for 10-15 breaths and alternate with the opposite side.

6. Supine Angle Pose

Enter the Supine Mountain Pose. With breathing, bend the knees and abduct the knees, and put the soles of the feet as close to the perineum as possible relative to the heels. Gently lift the pubic bone here to avoid pressure on the lumbar spine caused by the forward tilt of the pelvis. You can practice by placing your palms above the navel. Abdominal breathing.

While opening the hips, eliminate lymphatic toxins, lengthen the breath step by step as much as possible, find a completely relaxed state for the upper body, and maintain it for 1-2 minutes.