4 types of fitness yoga to shape healthy joints

　　Recommended posture 1: Plow pose

　　Lie on your back with your arms by your sides.

　　Inhale, lift your legs up and over your body.

　　Exhale, put your legs back and above your head. You can place your feet on the wall or on a mat or quilt.

　　Recommended posture 2: Knee wrap

　　Sitting position.

　　Hold the hollow of one knee with both hands and keep your back upright or against a wall.

　　Relax your calves and ankles and allow your knees to rotate clockwise and counterclockwise. This pose can also be done while sitting on a chair.

　　Recommended posture 3: Upright angle pose

　　Lie on your back with your legs together.

　　Use the strength of your waist and abdomen to raise your legs to the wall, trying to maintain a 90-degree angle.

　　Don't bend your knees. Exhale and slowly lower your legs to the ground.

　　Tip: Do not control the posture for more than 15 minutes to avoid overloading the heart. Recommended postures.

　　Recommended posture 4: dance posture

　　Stand with your back upright, kneeling with your knees together and your toes hooked back.

　　Inhale and lift one ankle to the back of your hip.

　　Exhale, pull your heels toward your buttocks as far as possible, and keep your toes straight and maintain the posture.

　　You can hold the wall with one hand to help keep your body upright.

　　Kind tips

　　Warm up before exercising to allow your knee joints to move fully. Relax your muscles, ligaments and tendons after exercise.

　　According to traditional Chinese medicine, the wind power of air conditioners is also one of the eight major "winds", but it is often ignored by people. Often in an air-conditioned environment, you should pay attention to protecting your knee joints from "colds and colds".

　　When practicing yoga, you should try to hold each movement for about 30 seconds after it is in place. Match your movements with your breathing.