1. Wind-blown tree style
Exercise: Stand with your feet shoulder-width apart and your fingers crossed. Inhale, turn your palms on your chest and pull your arms up your spine; Exhale, bend your spine to the right and extend your arms. Inhale and return to the center; Exhale, bend your spine to the left and extend your arms. The above is a group, which can be repeated for 4~6 groups.
2. Waist rotation type
Exercise: Stand with your feet shoulder-width apart and your fingers crossed. Inhale, turn your palms on your chest and extend your arms upward; Exhale and lean forward and downward from the waist until the back and arms are parallel to the ground. Inhale and exhale, and the arm drives the spine to twist 90 degrees horizontally to the right. Inhale and return to the center; Exhale, reverse direction, same way. 4~6 groups can be repeated.
3. Spinal distortion
Practice: sit with your knees bent, your left leg on top and your right leg on the bottom; The heel of the right foot is placed on the ground outside the left hip, and the left foot is stepped on the ground outside the right knee; The elbow of the right hand leans against the outside of the left knee joint, and the left arm hugs the right waist from behind; Inhale, stretch the spine upward and stand upright; Exhale and twist completely to the left. Inhale and return to the center; Exhale and relax your limbs. The opposite is the same.
4. Lateral posture
Practice: stand up straight, take a big step forward with your right leg, and turn your left foot outward for 45 degrees, so that your right knee and toes are on a horizontal line, and press down as much as possible to make your right thigh parallel to the ground. Bend your body and put your right palm behind your right foot to support the ground. When you stretch your left arm as far as possible, you should still keep your right thigh parallel to the ground. Stretch your arms as far as possible and don't hunch over, which will expand your chest.
5. Cobra squirms
Practice: Lie on your stomach, with your feet shoulder width apart, elbows bent, and hands on the ground on both sides of your chest. Inhale, push the palm to the ground, and extend the spine upward; Exhale, spinal flexion; After inhaling, exhale, twist your spine to the right and look at the heel of your left foot; Inhale and turn back to the center. Exhale, opposite direction. 4~6 groups can be repeated.
6. Grasshopper style
Practice: prone, feet open shoulder width, arms separated from the body about two fists wide; Inhale and lift your limbs and body off the ground as much as possible, with your hands and feet at the same height. Breathe evenly for a while. Exhale, fall back to the ground and relax. 4~6 groups can be repeated.
When doing yoga, we should pay attention to the norms of movements and avoid sports injuries. Don't be fidgety or impatient when doing yoga, and it can't be done in a short time. However, as long as you insist on doing these actions for a long time, it is not far from becoming a moving "small waist essence". I hope everyone is healthy and well-proportioned!