1, Warrior III
Efficacy: strengthen shoulder and back muscles.
Stand on the yoga mat with your feet together. Move the center of gravity to the left leg and then lift the right leg backward. Lean forward parallel to the ground and keep balance, and straighten your arms forward parallel. Tighten the lower abdomen, keep the correct posture, and take a deep breath slowly for 3-5 times.
2. Dolphin flat type
Efficacy: Stretch abdominal muscles, back, arms and shoulders.
The starting posture is downward dog posture, the forearm is slowly lowered to the ground, the feet are opened, the shoulders are perpendicular to the elbows, and the body is kept as straight as possible. Keep the correct posture and breathe slowly for 5 times.
3. Side Twilight Style
Efficacy: strengthen hip, quadriceps femoris and upper back muscles.
Stand with your feet together. Inhale, bend your knees slowly, squat down, and raise your hands above your head until dusk. Place your right elbow outside your left knee, in front of your body, and exhale. Put your hands together, press the outer thigh with your elbow, and twist your chest as much as possible. Gently stretch your right hip backwards and try to keep your knees parallel.
Keep the correct posture and take 5 slow deep breaths, inhale with your feet firmly, slowly lift your back and restore your posture to twilight. Put your left elbow on the front of your body outside your right knee and exhale. Similarly, keep the correct posture and take five deep breaths slowly.
4. Side brace type
Efficacy: strengthen the muscles of back and abdomen, and reshape the lines on both sides of the body and arms.
The starting posture is downward dog style, and the feet are together to clamp the big toe. Move your right hand to the left to the upper middle of the yoga mat. Turn up 90 degrees so that the body faces to the right, and the right foot touches the ground, and the right foot slightly bends to help the body keep balance. Lift your left arm slowly. Lift it up. Keep the correct posture and breathe slowly for 5 times.
5. Bow style
Efficacy: Strong back muscles.
Lie flat with your abdomen close to the ground, then your abdomen close to the ground, lift your upper body, bend your legs close to your head, stretch your right arm backward to grab your right ankle, and then grab the other ankle with your left hand. After grasping the ankle with both hands, try to put your toes together, take a deep breath, straighten your instep, stretch your toes as far as possible, move your center of gravity forward, and try to force your abdomen instead of your pubic bone. Keep the correct posture and breathe slowly for 5 times.
6, wheeled
Efficacy: strengthen the strength of the back and upper body.
Lie on the yoga mat with your back. Close your legs and put your feet flat on the mat (heel as close as possible to your hips). Bend your elbows, put your palms flat above your shoulders, and point your fingertips at your toes. Inhale, put your hands on the ground, and slowly lift your crotch, shoulders and head off the ground. Keep the correct posture and breathe slowly for 5 times.
7, yoga slimming action
1, operation 1
Relax all over and imagine yourself as a tree when you stand still. Lift one foot and put the sole of your foot on the inner thigh of the other foot. Palms facing each other, stretch up as far as possible, and take a deep breath. This action can not only help you develop a sense of balance, but also relax your whole body and stretch the muscles of your hands, waist and legs.
2. Action 2
After standing on one leg, bend one leg back and expand your chest as much as possible. Then grab your backward-extending leg with your hand (the same hand as the backward-extending leg), stretch back as far as possible and take a deep breath. This action can also effectively help you stretch your legs, hand muscles and joints.
3. Action 3
After standing on one leg, bend the other leg, and pay attention to place the hand opposite to the raised foot on the outside of the knee of the raised foot to stretch the spine. Then, twist your body to the side where you lift your feet, and stretch your empty hands back in the direction of twisting your body. This action can help you move your legs, hands and waist.
4. Action 4
The fourth action requires you to lie on your stomach with your hands, your forefoot on the ground, and let your body hang. Stretch your chest upward as far as possible, and your legs are also stretching. Keep breathing. Repeat. This action can help you exercise your legs, hands, chest, waist and back well. Of course, it is also a good way to relax.
5. Action 5
Action five and action four are a set of actions. Different from the fourth movement, the fifth movement is to lift one foot out of the whole leg after suspending the body with both hands and forefoot, and then retract the leg between both hands. This action can help stretch the spine and legs, which is very helpful for shaping the curve of the legs.
6. Action 6
Action 6 requires that after kneeling, squeeze one leg backwards, stretch back as far as possible with open arms, and try to relax. This action can exercise the waist, abdomen, back, legs and hands well, and it is a good choice for slimming the whole body.