As a girl with a height of only 150+, Bian Xiao has been teased for her short legs and short melon. Although most of them are well-meaning jokes from friends, God knows how much I want to lose these nicknames. I believe that there are many small and exquisite girls who have the same troubles as me, but in fact, what I am most worried about is not short, but short height and poor proportion.

Today, this group of poses can help you stretch your body and make your figure reach the best proportion. Even if you are only 150+, you can hold all kinds of clothes at will and be the most fashionable and beautiful little witch!

1, stand forward, bend over and stretch.

Standing, bending and stretching are very suitable postures for beginners, which can help practitioners stretch leg ligaments, flexible waist and buttocks, activate brain blood, relieve fatigue and stress, and keep their brains awake. It can also burn leg fat and enhance knee endurance. Practitioners who can't lean forward completely at first can practice with the help of yoga bricks or chairs.

Precautions for practice:

The body is upright, the legs are straight and close together, the knees are close together, and the hands naturally droop;

Lean forward with your upper body, support the ground with your hands and palms, and support yoga bricks or chairs if you can't support the ground;

On the basis of the second step, bend your elbows with your arms and put your hands on your heels. Be careful not to bend your legs.

2. Variant by boat

This pose is a friendly pose for beginners of yoga, and the difficulty coefficient is not very high, so it can be easily completed with more practice. Before practicing this pose, Bian Xiao suggested that leg press stretch the ligament at the back of his knee to prevent strain. It can adjust back muscle groups, build back curves, effectively stretch knee flexion ligaments, enhance the coordination between upper body and legs, and burn thigh fat.

Precautions for practice:

Sit down, put your legs together, bend your feet naturally, land your feet and keep your upper body straight;

Straighten your right leg and slowly lift it until your thighs are attached to your chest and abdomen, your arms are bent, your heels are supported by your hands, and your toes are straight;

During lifting, pay attention to straighten your upper body, adjust your breathing smoothly, and alternate your legs.

3. Lateral leg compression deformation

As a student, leg press was a necessary warm-up exercise for physical education class. This is a basic difficulty, but it can also benefit practitioners after doing it well. It can effectively stretch hamstring muscles, stretch legs, move ankles, improve calf endurance, open buttocks, activate blood in buttocks, burn fat inside thighs, and coordinate body balance.

Precautions for practice:

The body is upright, the legs are open, and the toes of the right foot are facing to the right;

Press down the body, bend the right leg, straighten the left leg, and keep the ankle joint of the left leg as close to the ground as possible;

The upper body is vertical to the ground, the right elbow is attached to the right knee, the left back is attached to the left thigh, and the legs alternate.