1. Kneel on the mat, put your hands on the front of the mat, and put your right foot between your hands.

2. Turn the left leg backward, and the right knee joint should be directly above the heel, not beyond the instep.

3, the back has the power to stretch forward and upward, do not press on the thigh.

4. Gently touch the ground with your fingertips, inhale, lean forward with your chest, exhale, and sink your left thigh and buttocks to the floor.

5. Squeezing the right thigh root can open the buttocks and stay for 3 to 5 breaths.

6. Lift your right leg, put your left leg between your hands, continue to stay, inhale upwards, exhale, and sink your hips.

Riding is the fourth and ninth of the twelve forms of yoga worship. Hail to Aditi's son! The main point of action is to massage the abdominal organs. Riding improves people's activity function, strengthens the muscles of both legs and enhances their balance ability. Increase spine elasticity, expand chest cavity and flexible hip joint.

In this pose, people still have a doubt, that is, the back foot is attached to the ground or the front foot is attached to the ground. In fact, these two ways are correct, mainly depending on which way the practitioner exercises more stably and can better protect his knees.

Stand in a mountain style, striding backwards with your right foot, pushing your forefoot or sticking your instep to the ground, putting your knees on the mat surface, keeping your left calf perpendicular to the mat surface, keeping your knees in the same direction as your toes, keeping the extension lines of your legs parallel, and putting your hands on both sides of your left leg or thigh to enter the riding style.

The role of riding style:

Yoga riding can help you lose weight. Yoga is conducive to accelerating the metabolism of the body and accelerating the burning of fat and calories in the body. At the same time, it is also beneficial to help the body lose weight and relieve the symptoms of obesity. When obesity is serious, you need to exercise by running or climbing mountains. Usually avoid overeating and excessive intake of foods containing fat and high calories.

Open the pelvis, stimulate and relieve the pressure and tension of the pelvis, promote the blood circulation of the pelvis, nourish the reproductive organs in the pelvis and enhance their functions. Stretch the legs, tighten the abdomen, effectively eliminate or reduce the excess fat in the abdomen and legs, and make the loose body lines firm. Strengthen the muscle strength of legs, waist and abdomen, and enhance the balance ability of the body.