Achievement method

1. Keep your legs apart, bend your left leg forward, straighten your right leg backward, and put your knees and feet on your back.

2. Inhale and naturally stretch your left hand upward.

3. While exhaling, we slowly lean back, eyes looking forward, chin slightly inward, and right hand on our legs.

4. Tighten the hips and thighs and keep breathing for 3~5 times.

efficacy

Reduce the fat of thigh root and waist, prevent sagging of chest and buttocks, strengthen muscle strength of lateral waist, flexible spine and promote blood circulation.

Phoenix screen opening type

Achievement method

1. Yes? On the basis of peacock stretching, lift the left leg upward and try to keep the calf vertical to the ground.

2. Inhale deeply, slowly raise your hands, exhale at the same time, spread your hands and relax your body.

3. Shoulders sink, chin rises, and look at the fingertips of the right hand.

4. Keep breathing for 3~5 times.

efficacy

Soften the back and strengthen the muscle strength of the side waist and back. Stretch the cervical vertebra, stimulate and activate axillary lymph glands. Reduce thigh root and waist fat, and prevent sagging of chest and buttocks.

Extend to the sky

Achievement method

1. Feet naturally separate, right foot stretches forward, and forefoot touches the ground. The center of gravity falls on the left leg.

2. Inhale, put your hands together on your head and close your chin slightly. Exhale and drive the body to bend backwards. Tighten your legs and hips.

3. Keep breathing for 3~5 times, recover your body and practice in the opposite direction.

efficacy

Reduce fine lines in the neck, enlarge the chest, reduce the fat in the arms, back and waist, and shape the hip curve.

Free-falling dog style

Achievement method

1. Adjust your hands and feet so that your hands and fingers are completely open, shoulder width apart, and your feet are close together.

2. Exhale, lift your hips and let your body fall? V shape

3. Step down on the heel as far as possible to stretch the muscles on the back of the leg and back.

4. Keep breathing naturally for 3~5 times.

efficacy

Eliminate fatigue, relax nerves and restore energy. Nourish the spine and cheeks, relax the back, beautify the leg lines, strengthen the muscles behind the legs and stretch the ligaments.

Outdoor yoga practice

1, sitting sideways-eliminating waist fat

According to the basic sitting posture, extend your left foot to the left and straighten your knees.

Exhale, with the waist as the fulcrum, and the upper body as close as possible to the left leg.

Touch your left toe with your right hand, inhale, and slowly return your upper body to the center.

Extend your right foot to the right, straighten your knees, exhale, take your waist as the fulcrum, and keep your upper body as close as possible to your right leg.

Touch the tip of your right foot with your left hand, inhale, and slowly return your upper body to the center. Repeat 3 times on each side.

2, right angle-correct hunchback and eliminate tension.

Stand, feet together, inhale, hands folded, head held high.

Exhale and bend forward until the back and legs are at right angles.

Pay attention to straighten your back and don't arch. Always look at your hands and cross your fingers.

Keep breathing normally and control it for as long as possible until you feel a little tired.

Inhale to restore the upright posture, exhale to restore the arm, return to the standing posture, relax and repeat again. Return to the upright position, look at your hands and cross your fingers.

3, lion style-relieve the tension in the chest and face.

Sit on the ground. Keep your legs straight forward. Lift your hip, bend your right yoga knee, and put your right foot under your left hip. Then bend your left knee and put your left foot under your right hip.

The left ankle should be placed under the right ankle. Stand on tiptoe and point back. Then transfer your weight to your thighs and knees.

Stretch your torso forward and keep your back straight. Place the palm of your right hand on your right knee and the palm of your left hand on your left knee.

Pay attention to straighten your arms. Spread your fingers and lean on your knees.

Take a deep breath through your nose first, then open your mouth and stick out your tongue as far as possible, exhale slowly from your mouth and make a haha sound. Breathing must be done through the back of the throat. When breathing is over, retract your tongue and close your mouth.