10-Minute Stretches to Practice Every Day: Create Beautiful Lines
1Bridge
Lie on the mat, bend your knees, feet flat on the floor, heel towards the chest, fingers touch the heel. Engage your core muscles, inhale, exhale while lifting your hips towards the ceiling, shoulders pressed to the ground, hold this pose for 5 to 10 breaths, then slowly return to the starting position.
2Child's Pose
Sit with your legs together, inhale, exhale while extending your arms forward, lower your upper body to the floor, hold this pose with normal breathing, exhale while continuing to extend your arms forward, keep your hips from leaving your ankles, hold for 5 to 10 breaths, then slowly return to the kneeling position.
3Swan Prep Pose
Sit on the mat, bend your left knee, extend your right leg backward, your left foot touches your right thigh. Upright, inhale, slowly rise your upper body, do not pinch your shoulders, open your chest. Note that your right leg should remain straight, the sole of your foot in contact with the ground, the spine remains in the midline, do not twist the spine. Hold this pose for 5 to 10 breaths, then repeat the action on the other side.
4Triangle Stretch
Stand with your feet apart, toes of the right foot forward, toes of the left foot towards the left, left hand touches the left foot, right arm extends towards the ceiling, eyes look towards the ceiling, hold this pose for 5 to 10 breaths, then return to the initial position, switch the position of the toes, repeat the same action.
5Hug Arm Forward Bend
Stand, feet shoulder-width apart, inhale, exhale while leaning forward until your fingers touch the ground, your knees can be bent appropriately (see Figure A).
Inhale, exhale while hugging your arms, feet upright (see Figure B), hold this pose for 5 to 10 breaths, then slowly return to the standing position.
