Ten Tips for Hot Yoga to Enjoy a Sweat Bath

　　King of Birds

　　Straighten your arms and cross them, place your left arm under your right arm, bend your elbow so that your forearm is vertical, and turn your palms so that your palms meet. After controlling the balance, place the center of gravity on the left leg, overlap the right leg from the front, hook the instep of the right foot on the left calf, squat down slowly, and hold for 10 seconds. Switch to the other side and perform the same movements for the same amount of time.

　　Effect: This action exercise The focus is on the legs and balance ability, which can effectively prevent calf muscle spasm.

　　Standing head-to-knee pose

　　Stand with your legs together, grasp the sole of your right foot with your hand, interlock your fingers, and press your big toe with your thumb. Straighten your left knee, make your right leg parallel to the ground, straighten your arms and upper body, hold for 20 seconds, then bend your elbow, bend your body forward toward the leg, hold for 10 seconds, change direction and do the same action again.

　　Efficacy: This action also requires high balance ability, exercises people's concentration, and is very helpful for tightening the muscles of the abdomen and thighs.

　　Standing deep breathing

　　Maintain a standing posture, with your legs straight, your spine straight, your heels and big toes together, interlock your fingers on your chin, breathe through your throat when inhaling, open your elbows as much as possible, and just touch the backs of your hands to both sides of your cheeks to maximize your inhale, then tilt your head back and bring your elbows together to maximize your exhale. Repeat this for 10 breaths.

　　Efficacy: Be careful not to close it Eye , and try your best to make your lungs feel full breathing to prepare for the following asana exercises.

　　Half-moon pose/hand-to-foot pose

　　The body remains upright, the fingers are clasped crosswise, the index fingers are straightened and merged, the arms are close to the sides of the ears, keeping the body on the same side, bend to the left, hold for 10-20 seconds, then bend the upper body to the right and back respectively, and hold for the same time. When bending forward, bend your body down so that your upper body and legs are close to each other. Hold your heels with both hands. If you find it difficult, you can bend your knees and hold the same for 10-20 seconds.

　　Efficacy: This set of movements strengthens the exercise of the waistline, buttocks, thighs and other parts, and serves as the beginning of warm-up.

　　clumsy style

　　Stretch your arms forward, shoulder width apart, palms down, bend your knees until your thighs are parallel to the ground, keep your upper body straight, hold for 10-20 seconds, and then slowly return to your original position. Then do a set of exercises to lift your heels to the maximum. The action is the same as above, except that when squatting, keep your knees together and hold for 10-20 seconds.

　　Efficacy: This action is very helpful for the blood circulation of the thigh and hip muscles, as well as the knee and ankle joints. People with intervertebral disc herniation can practice this action regularly.