Steps:
Both hands are kneeling on the ground, and the knees are placed directly under the hip joint.
Spread your hands forward along the shoulders. The palms are separated, the index fingers of both hands are parallel or slightly open to each other, and the toes are bent to the ground.
Exhale and lift off your knees away from the ground. At first, keep your knees slightly curved and lift your heels off the ground. The tailbone is extended away from the pelvis and the tailbone is slightly pressed against the pubic bone. Against the resistance, lift the scia to the ceiling.
While exhaling, push the upper thigh back and stretch the Achilles tendon until it touches the ground. Straighten your knees but make sure you don't lock your knees.
Fix the outside of the arm and actively push the base of the index finger against the ground. From these two points, lift your arm up from the wrist, from the inside to the top of the shoulder. Secure the shoulder blade so that it rests against the back, then expand the shoulder blade and tighten the shoulder blade toward the tailbone.
Maintain this pose for 1-3 minutes, then exhale to restore.
Benefit
The squat yoga action helps stretch the shoulders, the back of the thighs, the calves and the palms, and strengthens the arms and legs. It can also calm the brain, relieve stress, slow down headaches, insomnia, back pain and fatigue, and rejuvenate. In addition, the squat can also improve digestion.
Variant
If you want to increase the difficulty, inhale and raise your right leg until it is parallel to your torso, keep your hips constant and press down on your heels. And for 30 seconds, change to the other side.
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