The first type: yoga bow. This kind of exercise can make the whole body circulate blood, and it can also effectively exercise the back muscles. Take a prone position when practicing, with your forehead touching the ground, then bend your legs and hold your toes tightly with your hands. Then inhale slowly, stretch your hands toward your head, tighten your legs, and then lift your upper body.
The second type: cat stretching yoga. When practicing, the whole person kneels on the mat in a quadrilateral kneeling position. Arms are vertical and shoulder width apart, legs are hip width apart, thighs are vertical to the ground, soles are tightened, and instep is pressed to the ground. This way can make the spine move, reduce the fat accumulation on the back and shape the muscle lines on the back.
The third type: yoga lying in the corner. This can tighten your back muscles, speed up the metabolism of back fat, make your spine flexible and your back in a healthier state. When practicing, sit on the ground, then straighten your legs together, hook your toes back, and push your hands and hips forward. Then hold your head high, tighten your knees and keep your body balanced.