prone position
This kind of yoga can shrink the buttocks and shape a small, tight and elastic buttocks. In addition, this action can make the joints flexible, and expanding the chest can make the brain awake.
Action: now spread your knees with the width of the pelvis, sit with your knees bent, put your hips on your heels, and keep your upper body straight; Then put your hands on the ground behind your back and your fingertips face forward. Starting from the bottom of the hip about an inch upward, the body slowly leans back; When exhaling, the pelvis is lifted upward, while the pelvis is lifted, the head should lean back and the chest should be expanded.
Cat deformation posture
Cat deformation posture yoga can tighten hip muscles and make hips in a tight state; It is also very effective in helping waist muscles to be elastic, increasing leg strength and stretching leg lines.
Action: 1. Hands shoulder width apart, palms down on the ground, pelvis open, knees open and kneeling on the ground; Extend your left foot backward and touch the ground with your left toe; While exhaling, raise your head and stretch your right leg back and forth. (Note: Don't spread your legs up to both sides, but lift them directly to the back, so that the pulling force can be transmitted to your hips; The two hands supported on the ground should be balanced to prevent the shoulders from twisting to one side. In case the shoulders cannot be kept parallel, the spine will be affected. Then, while exhaling, the lifted leg is retracted and stays under the chest, and then the hips are stretched to the maximum extent, and the knees are as close as possible to the chest. Repeat this action for more than 5 times, and then change the other leg.