This time, I will introduce you to the essentials of half-boat yoga, which is not difficult and can be easily completed by beginners. Half-boat yoga moves lift the upper body and legs like a boat, which can enhance abdominal muscle strength and improve abdominal obesity and hunchback.

Banchuan yoga

Practice effect: This yoga posture strengthens the whole abdominal muscles, thanks to the intestine and liver, and strengthens the back muscles.

Practice steps:

1, put your hands to your ears, palms forward, inhale, and open your shoulders as far as possible.

2. When exhaling, lean back slightly, lift your legs and straighten your knees at the same time. Straighten your back so that your toes and head are on the same plane. Legs and torso are at 30 degrees to the ground respectively. The whole body is supported only by the hips. Breathe naturally while keeping moving. Hold this position for about 20 seconds.

3. When exhaling, slowly lower your legs, straighten your back and take a deep breath.

Tip: Please put your hands behind your ears (not behind your neck) when you start. Putting your head behind your neck will increase the risk of neck injury. Please keep a fixed posture and breathe normally. People are used to holding their breath when exerting force. The result of holding your breath is to strengthen the abdominal muscles and weaken the benefits to the internal organs, while deep breathing will weaken the effect of asana on the abdominal muscles, so please breathe normally while maintaining your posture.

These are the essentials of half-boat yoga. In the process of practicing yoga, we should be careful to get injured because of improper movements, and pay attention to the coordination of abdominal breathing to achieve the best fitness and health care effect of yoga.