In modern life, we are always in a state of fighting, our shoulders are getting tenser and tenser, our backs are getting more and more rigid, and stress hormones will also invade our bodies.
Take 15 minutes to experience this sequence, open the root chakra and heart chakra, and when the energy flows freely, the magical self-healing function of the body will be activated.
1. Sitting posture
Easy sitting with hands above knees
Spine extension, shoulders down
Close your eyes and induct your senses
Focus on breathing and stay for 5-8 minutes
2. Arm mountain style
Mountain pose, legs together, feet rooted
Inhale, extend the spine and lift the arms into a W shape
Exhale, close your core and bend your body slightly
Extend your arms back, push your chest forward and up
Look diagonally upwards and stay for 5-8 breaths
3. Tree style
Mountain pose with weight on the right foot
Bend left knee, step left foot on inner right thigh
Hold the opposite elbow with your hands behind your back
Shoulders sink, shoulder blades close to the center
Turn your head to the right, stay for 5-8 breaths and switch to the opposite side
4. Battle
Enter Mountain Pose, take a big step forward with your left leg
Right toe abduction, inhale, spine extension
Make fists with both hands, bend elbows and raise arms forward
Exhale, bend your left knee, sink your hips down
Straighten the right leg, stay for 5-8 breaths and switch to the opposite side
5. Warrior Three Variations
Enter from warrior pose and move your body forward
Lift the left leg back up, the body forward and down
Align the hips, clasp your hands behind your back
Raise your back legs, chest, and arms as high as possible
Hold for 5-8 breaths, and switch to the other side
6. Cat-Cow
Put your hands on the ground and kneel on your knees in a four-legged kneeling position
Inhale, lift your sit bones, stretch your chest and lift your head up
Exhale, curl your tailbone, bow your head
Extend the spine section by section, dynamic exercise 5-8 times
7. Camel Pose
Kneeling position with knees hip-width apart
Step on the ground with your toes and stand upright
Inhale, extend your spine, and push your hips forward with your hands
Exhale, bend your body back, shoulders back
Push your chest up and hold for 5-8 breaths
8. Downward dog
Kneeling position, hands shoulder-width apart
Knees hip-width apart, hips lifted
Push hard with both hands, arms straight
Press your heels as far as possible to stretch your hamstrings
Slightly tuck your belly for 5-8 breaths
9. Inclined plate type
Enter downward dog, inhale, and move your center of gravity forward
Wrists directly under shoulders, legs straight
Exhale, tuck your abs and hips and activate your core
The shoulder blades are pushed up and the body forms an oblique line
Push your heels farther away for 5-8 breaths
10. Upward dog
Enter in a plank, exhale, tighten the core
Bend your elbows with your hands down and enter the four-poster pose
Inhale, stretch your body forward and upward
Straighten the arms, expand the ribcage, and extend the lumbar spine
Keep your shoulders away from your ears, lift your chest up, and press your feet on the ground
Lift your legs off the ground and stay for 5-8 breaths
11. Sphinx
Lie prone, legs stretched back
The forearm is on the ground, and the forearm is perpendicular to the ground
Inhale, extend the spine, and exhale to open the chest
Open your mouth wide, stick your tongue out, and tuck your belly slightly
Extend the lumbar spine, stay for 5-8 breaths
Focus on your breathing, calm your mind, and the happy hormones will kick in. When we feel safe, healing happens naturally.