1, cat stretching action

Kneel on the four-corner bench, straighten your right leg backwards, point your toes, and lengthen the back of your leg. Slowly lift your leg, parallel to the ground, open your left calf to the left 15 degrees, bend your right leg, slowly lift your right hand, and grasp the instep of your right foot. After maintaining balance, slowly pull your right leg up, keep breathing, do 3 to 5 groups, concentrate, then recover, and then do the other side. Finally, the baby rests.

2, snake stretching action prone

Legs together, chin down, hands behind your body, fingers crossed, inhale, slowly lift your chest up and back, exhale down, and repeat 5 groups.

3. Swallow prone action

Put your hands on your hips, palms down, legs shoulder-width apart. When inhaling, take the abdomen as the fulcrum, make the body lean back and forth, straighten your legs, keep breathing for three times, and slowly recover. Do 3 to 5 groups. Be careful not to hold your breath when you keep the pose, but to breathe. This set of movements makes you bid farewell to Crouching Tiger, Hidden Dragon and become a slim beauty. Let's study together!

Step 4 bend yoga in front of a tree

Open your feet to both sides (the width is about the length of your legs), put your toes forward, and insert your hands into your waist.

Inhale, stretch your spine upward, open your hands to the side, shoulder height, and palm down.

Place the palm of your right hand on the ground, stretch your left hand upward, keep your pelvis still, and twist from the waist. Slowly raise your head, look at your left hand, open your chest and pelvis as much as possible, and keep breathing for 5 to 10 times. For people with neck injuries, just keep your head straight and don't turn your head.

Inhale and straighten, then repeat this action on the other side. If you want to have a pretty peach-buttock shape, it is suggested to do more bridge movements in yoga, and use the strength of gluteus maximus and thigh to strengthen and tighten the muscles of buttocks and legs, and even eliminate foot fatigue and prevent varicose veins!

Bridge yoga

Lie flat on the ground, knees bent, and pelvic width. Feet are parallel to the ground, hands and palms are on the ground, and fingers touch heels slightly. Keep your feet parallel, neither inside nor outside, and your knees should not exceed your toes.

Inhale and lift your hips until your back is completely off the ground. Keep your shoulders close to the ground and don't leave the ground. Put your head in the middle, don't tilt it. Never hold your breath. Keep your head and body straight and don't skew.

Keep breathing, and when inhaling again, the scapula is adducted. Put your hands under your body, straighten your elbows, clamp your hips, and try to keep your collarbone close to your chin. Keep breathing for 5 to 10 times.

Exhale, slowly release your hands and return to your sides. Then put your body back on the floor from the upper back, middle back, lower back and buttocks.