Function: This pose can help you stretch your spine, eliminate back pain, then massage your abdomen, reduce abdominal fat and promote the peristalsis of digestive organs.

Sit cross-legged on a folded blanket, keep your pelvis level and your back straight. Inhale and stretch the spine upward, and turn back to the right when exhaling. Put your left hand on your right thigh and your right hand on the edge of the blanket behind you for 30 seconds, then take it back. Repeat the same action in the opposite direction.

2.Maric III

Sit your hips high, bend your legs and put a blanket on your hips so that the pelvis on both sides are equal in height. The lower support leg, heel and thigh surface should be firmly pressed on the ground, and the feet should be hooked to keep the support stable. Pay attention to raising your back when twisting, and don't bow your back. The whole spine is vertical. The side bars on both sides should also be perpendicular to each other and equal in length.

3. Half Fish King

Function: This kind of torsion can act well on the abdomen, producing strong torsion on the diaphragm and abdominal belt, and its torsion force will be very strong, which will help to tighten the waist and abdominal muscles.

This is a more advanced turning position. We need to fold one leg under it, make the sole stand upright on the ground, put the upper sole on the outside of the knee, put the toes and knees in a line, and make the upper sole vertical. You can put a blanket under your hips to prevent your pelvis from falling backwards, so that your back can stand up. When exhaling, you can also inhale and stretch the spine, and exhale to push the middle back to the body and increase the torsion.

4. Balladewaga

Function: This pose can increase the blood supply to the spine, strongly massage the internal organs and promote digestion. It can eliminate stool very well and help you reduce waist and abdomen fat.

Sit on the blanket. Lift the blanket so that both sides of the pelvis are equal in height, not inclined. Legs and knees close together, then the folded legs and ankles should be placed in the center of the feet, and all toes should be placed on the ground. Exert your hands evenly, and twist your body when exhaling, so that your waist and abdomen twist, increasing the vitality and blood supply of your spine. This is sitting posture practice.

5. Torsion of side angle

Function: This pose can increase the blood supply to the spine, strongly massage the internal organs and promote digestion. It can eliminate stool very well and help you reduce waist and abdomen fat.

Open one more leg on both legs, then bend the front leg 90 degrees, twist the upper body and let your hands touch the ground. The arms and front legs should bend each other, so use this resistance to help twist. The upper arm is stretched too far, and then the spine should be in a straight line, that is, the fingertip of the upper palm to the heel of the hind foot, and the whole body should be kept in a straight line without twisting, so as to fully lengthen the body. This kind of connection is more difficult than triangle twisting. If you can't do it, you can put bricks under it by hand.

6. President Baladvaga

Function: This is a particularly good method to treat low back pain. And because it needs to be twisted, it will have a good effect on the digestive system and the whole waist and abdomen area.

When sitting in a chair, your feet are on the ground and your legs are 90 degrees. You can hold a brick vertically on the inside of your knee to help you fix your legs without tilting your pelvis. Grasp the back of the chair with both hands and start to inhale and lengthen the spine upward. When exhaling, start to rotate the whole spine from the pelvic root. Pull the organs apart, open the proper space and twist them to squeeze out the toxins from the body.