Back yoga movement teaching
First, the cat arched back type
1. Kneel, lift your hips, kneel on the ground, sink your waist, and support your hands shoulder width.
2. Inhale, look up, tuck in, and tilt your hips up. Hold for 5 ~ 10 second.
3. Exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds.
Second, the half lotus.
1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.
2. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm back, and hold the left side of your waist with your right hand.
3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.
Second, the triangle rotation type
1. Stand with your feet naturally apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees.
2. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand.
3. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.
The above three back yoga moves are all popular yoga moves, which are relatively easy to use. Beginners can try this series of movements more, which can achieve the effect of thin back and beautiful back. In addition, there are many back-related movements in yoga. It can be said that the back is one of the most important parts of practicing yoga. However, in the process of practicing yoga, female friends should pay attention to safety and avoid accidents during exercise.