Do the following exercises:
Sit on the floor, spread your legs wider. Tilt the body and stretch your arms forward. Hold the position for a few seconds. Then straighten your body, put your hands behind your back, bend your knees and go into a deep squat.
Bend over, stretching your arms forward. Take your hands behind your back again and, leaning on them, go out into the "corner". Repeat from the beginning.
Sit down, straighten your right leg, and bend your left knee. Lean forward and stretch your stomach towards your right knee. Hold the position for a couple of seconds, then lift the body.
Turn it to the left, place your palms on the floor and, leaning on them, turn over your leg and sit down again. Now the left foot will stand to the right of the right knee.
Straighten the body and turn it to the right. Then roll over your leg again, returning to the starting position. Do the movement 4 times, then switch legs and repeat the combination in the other direction.
Get on your right knee, extend your arms with a stick over your head. Turn the body to the right and lean sideways. Then return to the starting position and repeat 3 more times. Switch legs and perform the exercise in the other direction.
Stand on your left knee with your left side facing the wall, arms outstretched in front of you. If you have a yoga block, place it between your right knee and the wall to control the position of your hips. Turn your chest to the right and try to touch the wall with your right hand, while maintaining the position of your hips. Return to the starting position and repeat.
After completing the required number of repetitions, switch sides — stand on your right knee with your right side to the wall and turn to the left.
Write in the comments how you like the training.
