1, hip yoga action
1, chair type
Preparatory posture: Stand with your feet together.
Action: Bend your knees and let your hips droop like gravity, as if sitting in an invisible chair. Pay attention to the center of gravity on the heel. You will feel the coccyx close to the ground, and your ribs will feel tight. Raise your arms shoulder width. Keep your shoulders relaxed, stretch your arms up, stretch your back to the maximum, stare up and breathe 8 times.
2. Warrior posture
Preparatory posture: Stand with your feet together.
Action: stand on one foot, lean forward to the upper body parallel to the ground, stare ahead, lift the other leg parallel and stretch backward, and tighten your toes downward. Stretch your hands forward, stretch your upper body and keep breathing for 8 times.
Step 3 rotate the half moon
Preparatory posture: standing.
Action: Bend over at a 90-degree angle, one arm falls vertically, the fingertips touch the ground, and the ipsilateral leg is raised at a 90-degree angle with the other leg. Lift the other arm toward the ceiling, twist the chest slightly to this side, fully open the shoulder blades and chest, and tighten the hips at the same time. Keep breathing eight times.
4, one leg opening and closing
Preparatory posture: stand with your legs together.
Action: Fold the upper body forward and touch the ground with one hand. The other leg extends to the side, and the same hand holds the thumb of this foot, keeping the shoulders and hips tight and ensuring that the leg is parallel to the ground. Keep breathing eight times.
The line of buttocks is also the key factor to determine cuteness. If you want to make a 360-degree figure without dead ends, it is perfect to suffocate people, and the lines of your hips should be perfectly shaped. The four movements recommended by Bian Xiao are super powerful. If you keep in touch for a period of time every day, you will find that it may be a small range or many changes.
2. Yoga suitable for sedentary obesity
Down dog style
Efficacy: prevent backache, enhance spine vitality, slim waist and abdomen, enhance gastrointestinal function and relieve constipation.
1. Kneeling posture, hands on the ground, eyes looking straight ahead.
2. Slowly lift your knees off the ground, straighten your legs, and tilt your hips toward the ceiling, so that the whole body is inverted V-shaped.
bridge type
Efficacy: release pressure, strengthen back muscles, promote blood circulation, shape beautiful leg curves and tighten buttocks.
1. Lie on your back with your legs together.
2. Slowly straighten your waist, abdomen and buttocks, and slowly lift your heels off the ground, so that your thighs are in line with your upper body. Keep breathing for 5-7 times.
cobra pose
Efficacy: breast enhancement, spine softening, kidney strengthening, flatting abdomen, relaxing bowels and regulating endocrine system.
Bend over, keep your legs together and straight, with your feet on your back, your hands on the ground, your head slightly upward, and your eyes looking straight ahead.
Children style
Efficacy: breast enhancement, back improvement and bronchitis relief.
1. Kneeling posture, hands naturally at your sides.
2. The upper body leans forward slowly until the forehead touches the ground and the chest is close to the legs.
3. Keep breathing for 3-5 times.
Something put together with boards.
Efficacy: Tighten hip lines, stretch leg muscles and stovepipe.
Push-ups, clamp your hips and keep your toes tight for 30 seconds.