Fitness yoga gives you beautiful curves.
Thin waist, thin abdomen, thin leg exercise
These two sets of movements are relatively simple and suitable for normal times. If you do it before bed, the effect will be better. It can relax the tense muscles in a day, strengthen the muscles in the abdomen, back and waist, burn off excess fat and grease, convert it into heat energy to accelerate metabolism, and also promote blood circulation in the pelvic cavity, but it is not suitable for stiff neck, cervical spine injury and disc herniation. Oh, not during menstruation.
Lengthening the spine
STEP 1: Stand with your back against the wall, with your feet together and your hands hanging naturally at your sides.
Step 2: Raise your hands towards the ceiling and put your hands together. When standing, pay attention to the abdomen and buttocks, protect the lumbar spine, and keep your shoulders, back, waist and buttocks close to the wall.
Step 3: slowly bend your body to the right to the limit, take five deep breaths and return to the right.
Step 4: slowly bend your body to the left to the limit, take a deep breath for five times and then return to the right, doing 1 time every day.
Thin waist and abdomen
STEP 1: Take a sitting position, with your feet straight forward and close together, and your hands naturally hang down on both sides of your hips for support.
STEP2: slowly open your feet, pay attention to the instep close to the ground, don't float your knees, point your toes towards the ceiling, and put your hands on the inner thighs.
Step 3: Hold your chest and inhale. When exhaling, your hands will drive your upper body forward, then inhale and exhale, and your hands and body will move forward again. When your thighs are sore, keep breathing five times.
Step 4: Go back to step 2 and do it 1 time every day. Women can also do it when menstruation comes.
The primary course of yoga is suitable for beginners.
Pozitia Copirui
Baby posture is a very comfortable static posture, which helps to eliminate the stiffness of the lower back. If it is difficult to stick your forehead to the ground, put it where your hands are folded, or separate your legs to give your stomach more room. (Note: A sturdy pillow will be placed under the forehead instead of a yoga brick.
Cat stretching
With the gradual growth of the fetus, you can do some small moves to avoid overstretching. This posture helps the spine to be elastic and the back muscles to be strong.
One-pin exchange extension
When practicing, you can wrap a belt around your feet and bend your torso at a 45-degree angle (or less). This forward bending helps to keep your legs flexible.
Warming-up part of craftsman's bow
The gentle up-and-down movement of the legs helps to keep the flexibility of the inner thighs, relax the pelvic floor muscles and prepare for delivery.
Wide-angle flexion warm-up
It helps to keep the flexibility of the inner thigh, relax the pelvic floor muscles and prepare for delivery.
Anal lifting sticking method
* * * Sphincter contraction can help offset the gravity of fetal weight loss and help prevent common hemorrhoids diseases during pregnancy.
Yoga relaxation
Most pregnant women find this * * * very supportive and comfortable, even when sleeping.