Stretch back bone
This set of slimming yoga moves is to adjust the abnormal problems of the back bone and pelvis by fully moving them. Instead of simply lifting the upper body, it stretches the muscles of the back and upper body to promote fat burning, thus shaping an attractive figure. First of all, lie prone. Stretch the muscles from the head to the hips. Inhale and open your chest. It is to open the chest instead of letting the upper body lean back and exhale with the waist. Arch your back as if you can see the navel from below.
Spike type
Sitting posture, put your hands on your sides in a cup shape and keep your back straight and upward. Bend the right leg so that the heel is as close to the perineum as possible and the left leg is open sideways. The left hand is bent, and the elbow is pressed on the inside of the knee joint, so that the chest can be pushed out with resistance, so that the chest faces forward. Raise your right arm and stick it to your right ear. Let your arms stretch your side waist and hook your toes. When inhaling, your body bends sideways again. Keep breathing evenly and then do it in the opposite direction.
Mattsind lassana
This action is suitable for people with stiff back to adjust their spine. With the help of the back of the chair, this action can make the waist and abdomen move gently and make a * * * action for the internal organs. * * * are sitting in a chair, with one leg curled up and the sole of the foot stepping on the chair. Stand upright with your back on the back of the chair, without holding your chest, and put your hands together on your chest. Then twist your body to the side where your legs are curled up, and the elbow on the opposite side should cross the curled knee.
turn one's waist
Land on all fours like a cat, then arch your back and turn back. By twisting the abdominal muscles of the waist, you can effectively slim your waist. It can also solve the problem of bad back bones and make the body more flexible. It also has a certain effect on relieving shoulder and neck pain. First of all, do a good job in the posture of limbs on the ground and stretch the muscles from the head to the buttocks. Inhale and move your right hand under your abdomen. Continue the action of 2, and then stick your left ear on the floor. While exhaling, raise your left hand toward the ceiling, and at the same time, look at the ceiling.
Bird king style
People with stiff shoulder blades and poor balance ability want to do the bird-king pose, and they can sit in a chair to complete this action, effectively alleviating the burden that backpacks bring to their shoulders every day. Make sure your hips are all sitting on the chair, just like crossing your legs. The inclined foot should hold the other leg, and the legs should be clamped. Then, the palms of both arms are raised horizontally downward, and then crossed in an X shape on the chest. The elbows are bent upward at the same time, and the back of the hand is opposite in front. Then stagger your palms, twist your wrists and close your palms. Finally, bend down slowly and don't touch your elbow with your leg.
Torsion of sitting posture
Sitting posture: the legs are stretched forward, the right knee is bent, the right foot is placed outside the left knee, the left hand is placed outside the right thigh, and the right hand is placed on the ground behind the hip. Inhale and straighten the spine upward, and twist the spine to the right and back when exhale. Practice once on each side for 30 seconds, three times on each side for 3 minutes.
Caterpillar extension
Basic kneeling posture, arms straight, body and thigh form a 90-degree angle. Inhale, raise your head, your back collapses, your hips tilt, and your upper body is in a "U" shape, reaching the limit. Exhale, bow your head, your chin touches your collarbone, your back arches upward, your abdomen contracts inward, and your upper body forms an "N" shape, which also reaches the limit. Inhale, return to kneeling position, breathe evenly and relax.
Sitting posture bends forward.
Sit on the yoga mat with your legs together. When inhaling, put your hands up. Exhale, stretch forward, grasp the soles of your feet with both hands and keep your legs straight. If the softness is not enough, your legs can bend slightly. ) Breathing brings the upper body closer to the legs. Then, put your hands up, sit back and relax.
Niulian modeling
People who like hunchback are most suitable for stretching their backs and shoulders in a cow face posture, and can also open their chests to improve the bad posture caused by sedentary. Hold the elbow of the other hand with one hand, as close to the back of your head as possible. Then hold it from below with a bent hand. Tips: If you can't hold hands, you can use a towel to help, but you must ensure the maximum stretching from the chest to the arm.