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1, one-legged flexion and extension
(1) Stand at attention, with your legs as wide as your pelvis and your hands supported.
(2) Lift the right leg 45 degrees, and the center of gravity and strength fall on the left hip and left leg.
(3) Take a deep breath, lift your right foot and bend your left knee as much as possible.
(4) Breathe deeply and open the left knee at the same time, bend and open the left knee rhythmically 10 times, and then change the right leg 10 times.
Step 2 kneel
(1) Put your feet on the ground, sit down on your knees and look forward.
(2) Lift your legs and open your knees to the same width as your pelvis. Stand on tiptoe and support with your hands.
(3) Take a deep breath, move your center of gravity back, keep your hips close to your heels, and be careful not to sit on your feet. Take a deep breath, lift your hips, restore your original posture, and tighten the inside of your hips. With breathing, repeat 10 times and do 3 groups of movements.
3, the role of arch bridge
(1) Look at the ceiling, lie on your back on the floor, cross your knees and stand upright. Knees together, feet open to shoulder width. Make a light fist with your hands and put your elbows on your ribs.
(2) Inhale deeply, press your heels and elbows to the floor, and lift your hips as much as possible. Be careful not to open your knees and tighten your hips.
(3) Inhale deeply and keep your hips as close to the floor as possible, but be careful not to stick them on the floor. Repeat 25 times and do 2 sets of actions. Stay on your back, put your arms around your knees, breathe slowly, and end the action.
Weight-loss yoga practitioners should always follow the natural laws in yoga practice and step by step. Many people always think that yoga requires good flexibility at the beginning of practice. When they see that other practitioners or coaches around them can do more stretching or more difficult movements than themselves, they will be eager to do it, which will often hurt joints and muscles because of anxiety, and the practice effect will be counterproductive. It takes some time and a process to change our physique, so we should wait patiently for this exciting result while practicing yoga.