Episode 3 YOGA postures help you stay young and healthy

Just every day you exercise regularly 3 yoga postures below and only takes about 10 minutes will help your body and mind relaxed, so will always be young and healthy.

Preparation:  Yoga, yoga, towels.

Note:  Before exercise, inhale slowly and deeply, hold for 5 seconds, then breathe out slowly for 5 seconds. The body focuses on breathing. Need to breathe deeply 3-6 times before moving.

1. Folding posture - bent

This exercise stretches the thigh muscle and groin, soothes fatigue, works extremely well for people in the menopause.

Perform:

Sitting straight back, feet touching each other, knees bent and spread to the sides, pulling the heel to near the pelvis.

The thumb and forefinger hold and hold the big toe.

You can use a blanket or folding towel under the thighs during the first set to avoid muscle strain.

2. Bridging posture

This helps the backbone to be flexible, muscular, chest muscles, abdomen and lower back.

Perform:

Lie on the rug, knees bent, arms stretched out along the body, hands up.

Set the center of your feet, lift your hips, and place your yoga pill under your lower abdomen, allowing your body to lean against the pillow and breathe evenly.

To end the exercise, place your focus on the leg, lift the hips, remove the yoga pillow, put your back to the floor and slowly sit up.

- Moderate height yoga pillow can be used, or a thick book can be used instead, making it a little easier to do.

3. Child posture

- This movement helps to relax the hip, thigh and back muscles.

Perform:
- Kneel, sit on the heel, open two joints wide with the hips.

- Fold and stretch forward, lower body, forehead to touch floor, hands to front, hands up.

- To make the exercise easier, put a towel between the calf and hamstring to reduce friction and muscle tension.