Sit on the yoga mat with your legs straight and your hands at your sides.
Bend your right knee and step on the outside of your left knee.
The upper body is slowly twisted to the right rear, and the left elbow is pressed against the outside of the right knee (different hands and different feet) to maintain normal inhalation and vomiting during the movement, and the inspiratory spine extends upward, and the abdomen contracts more when exhaling, twisting more to the right rear, and finally the line of sight can be placed farthest in the right rear. After stopping for a minute, he returned to his original action rest and then changed sides to practice. If the left hand pair can't hold the left knee, you can just hold the right knee gently.
2, lateral waist torsion:
Sitting posture, the right foot is straight to the right and the left foot is bent inward.
Straighten your left hand upward, extend your spine first, and fall to the right when exhaling; Keep ready when inhaling, and bend sideways when exhaling.
When the right lower hand leans sideways with the body, slowly move to the right ankle until the right hand can touch the right foot, put the arm on the floor inside the right foot, and if possible, try to turn the upper body outward to the upper left. I feel that stretching to the side waist is enough. Don't overwork yourself. Then change sides to practice.
3. Bow type:
Lie prone on the floor with your hands flat on the floor at your sides. Get ready.
Bend your knees, hold your ankles with your backhand, and keep your knees as close as possible, not too wide. Inhale deeply, lengthen the spine, exhale, and kick the calf back hard. Imagine kicking your foot into your hand instead of grabbing it and pressing it down.
Kick your feet back hard, which will further stretch the upper arm bones, then lift your upper body with your hands and slowly lift your head, chest and thighs off the ground in turn.
According to the opinions of professional doctors, everyone should eat at least three servings of vegetables and two servings of fruits every day to get enough dietary fiber, and take time out to exercise no matter how busy they are, so as not to become unhealthy thick-waisted apple girls!