You have to understand that yoga is not cosmetic surgery, and it can't make you change quickly in a short time. However, with the passage of time, twenty or thirty years later, you will have a completely different result compared with your peers, both in appearance and physique.
This is why some old people are still flexible in their legs and feet when climbing mountains and hiking until they are 70 years old, and even look more energetic than young people!
The following three super elegant yoga moves can not only cultivate beautiful waist and legs, but also make your figure more beautiful and your temperament better! Come and study together!
1. Camel variety
Camel posture can expand the chest and improve the cold back. Relieve back pain and shoulder pain. Stretch the spine and shoulders to increase softness.
A. Yoga begins with kneeling on the ground, with legs slightly separated from feet. Toes pointing backwards;
B. Inhale, put your hands on your hips, gently bend your spine backwards and stretch your thigh muscles;
C then, while exhaling, put your palm on the sole of your foot. Keep the thigh vertical to the ground, tilt your head back, press the soles of your feet with your palms, and gently push your spine to your thighs;
D. While maintaining this formula, stretch the neck backwards, contract the hip muscles, and stretch the lower spinal region;
E. After holding for 30 seconds, put your hands back to the position of double hips and slowly recover the readiness; Sit down and have a rest.
2, twisted back type
This posture is helpful to prevent constipation, regulate adrenal secretion and eliminate muscle rheumatism. It is helpful to treat diabetes and slight disc dislocation.
A. Start from the yoga hero sitting position, sit up straight and stretch your legs forward. The left calf is adducted so that the left foot is close to the inner side of the right thigh.
B Then put your right knee 6~ 12 inch (1 inch =2.54 cm) away from your right shoulder? Put your right foot flat on the floor.
C. Twist your body so that your right leg and knee are close to your left chest and your left hand is backhand on your back.
D. move your right foot out of your left knee. If necessary, you can help lift your right foot close to your left leg with both hands. Raise your left arm and put it outside your right knee. Put your arm under your right knee and grab your left hand.
E. Hold on for 30 seconds, return to the hero seat, rest for 5 breaths, and practice on the other side.
3. Warrior variant
Warrior style helps to strengthen the strength and stability of the legs, strengthen the thigh muscles, stretch the back of the calves, and reduce the fat in the hips and legs. Effectively relieving sciatica is very beneficial to sedentary people and makes their thinking more focused.
A. Stand in a mountain style, with your feet open with more than one leg, the outside of your right foot parallel to the mat, your toes pointing straight ahead, and your hips supported by your hands. The spine extends upward, the ribs contract, and the shoulders sag backward. Look ahead.
B. Turn your right foot outward and your body to the right. Keep your right knee bent in the pelvis, with your right thigh parallel to the ground and your right calf perpendicular to the ground. Don't bend your knee beyond your toes. The pelvis is centered, the foot is pressed on the cushion surface, the leg muscles are tightened, the ribs are closed and the abdomen is closed, the ribs cannot be everted, and the shoulders are relaxed and sinking. Look ahead.
C. When practicing this movement, you need to cooperate with abdominal breathing, and you must not hold your breath. Keep 3~5 groups breathing naturally and smoothly. With the next exhalation, your hand will fall back to your body and practice on the other side.