小长假过后，我们一起来练练三分钟瑜伽吧！让你的身体放松，更加精力充沛地投入工作和生活。很简单，只需一张地毯就能完成哦！
侧伸展
该动作有让身体侧面肌肉伸展，舒缓背部紧绷的功效，练习时左右各做一次算一组，共做两组。在延伸时，想象力量延伸到指甲尖端，手指有麻麻、热热的感觉。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">1、双腿盘坐在地，吸气，右手抬高，左手扶地。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">2、右手向左斜上方45度延伸，吐气，感觉指尖无限地延伸，吐气；左手撑地，此时记得臀部不要离地，让手指与臀部有互相对抗的感觉。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">3、吸气，双手向左斜前方趴45度延伸，延伸时吐气。
2、吸气，双手往上，此时骨盆要坐正，肩膀不要前倾。 3、吐气，身体向前弯，骨盆不要往前推，而是想象骨盆像个齿轮一样带动肚子往内收，肚子缩扁后靠近大腿，背打直。 4、回到动作１，改成左脚往前伸直，右脚掌轻贴左腿。同样动作再作一样。 技巧：感觉从头顶、脖子、脊椎到尾椎都是一条直线拉长的。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">
4、吸气，双手向正前方趴45度延伸，延伸时吐气。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">5、吸气，双后向右斜前方趴45度延伸，延伸时吐气。
6、回到坐姿，换另外一边。
注意：肩膀放松不往上耸，臀部坐骨不要离开地板。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">身体前弯
此动作能帮助大腿后腱肌群伸展，左右各做一次为一组，共做三组。
1、坐于地，双手往身体两侧自然垂放，手指尖略触地，右脚往前伸直，左脚弯，脚掌轻贴右脚。
脚踝变暖和了
此动作能活络踝关节，对于臀大肌有伸展作用，也可以让髋关节感到开展，此动作共做四组，练习时左右一次为一组。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">1、坐于地，左腿向前伸直，右腿膝盖朝外弯曲，背部打直。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">2、右手呈Ｖ字型将右脚撑住，使小腿靠近身体。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="点击查看原图" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">3、左手扶住右脚踝，以左手的力量带动右脚踝向外绕圆。
590) {this.resized=true; this.height=this.height/(this.width/590);this.width=590;}" alt="瑜伽练习" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; list-style-type: none; list-style-position: initial; list-style-image: initial; border-style: initial; border-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; ">4、再向内绕圆
5、换边再做
技巧：感觉你正在呵护着小婴儿般地抱着腿部，轻缓地以手的力量活动脚踝，绕圈的时候不要太快太急，你可以细细感受脚踝的每个关节都伸展到
注意：如果脚踝曾经受过伤，可以把速度放得更慢，有助于脚踝的复健。
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