I want to do yoga after work every day, but I don't want to go to the gym. How to do yoga at home?

No.65438 +0 The first group of single lotus exercises: Lotus sitting is the basic sitting posture in yoga. You can do this action while watching TV, which can help exercise many ligaments of the human body and keep the meridians unobstructed. Steps: A. Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground. B. After slowly recovering the left leg, massage the knees and ankles with both hands. C. Change the right leg, and gently press the right leg according to the left leg movement. D, repeating the above actions for three to five times; Pay attention to leg press every time, and don't be too violent. No.2 group 2: semi-ploughing against the wall: "ploughing" can be called a posture of staying young in yoga. We can make use of the walls and wardrobes at home to properly invert some parts of the body every day, which can make the leg shape more beautiful. Steps: a. Put your hips close to a wall. Lean your legs against the wall. C. naturally relax your upper body and lie on the ground for a while. Tips: 1. Be careful not to eat for an hour before and after practice; At the same time, avoid bathing for half an hour before and after exercise 2. During the action, pay attention to keep all stretching in a moderate range, and don't break through the limit range of the body to avoid hurting yourself. 3. Breathe evenly. Everyone should breathe through the nose and keep it steady and slow. No.3 the third group of sticks: this posture can make the sleeping body wake up quickly and fill the whole body with plenty of fresh oxygen. Long-term persistence can keep the abdomen flat. Steps: A. Put your arms on both sides of your head, with your fingers crossed and your palms inward. B. Inhale deeply, stretch your body in two directions as much as possible, and keep your muscles tight for a second or two. C. Exhale and relax. Repeat two or three times. No.4 the fourth group lizard posture: this posture can awaken the spine, promote the blood circulation of the spine and nerves, and make all parts of the body start quickly. Steps: After doing the stick pose, put your body on your stomach. A. Support the mattress with your arms so that your hips are up and your legs are kept at about 90 degrees. B. The chest and chin touch the ground, and the arms are straight forward. Take a few natural breaths. C. then put your hips back on your heels and have a rest. Sometimes sitting at a desk for a long time will gradually make our spine lose its elasticity and form a hunchback shape. So, after working at the desk for an hour, we can relax with high-backed chairs.