From the aesthetic point of view, the human body is divided and defined, so from the side, the highest point of the hip should be located at 1/2 of the height; Viewed from the front, the buttocks should be rectangular or table-shaped.
1, magic chair type
The basic standing posture is in the middle of the mat, pranayama.
Inhale, slowly stretch your arms up from one side of your body and cross your hands on your head.
Exhale, bend your knees and sink your hips. Keep breathing.
Inspiratory reduction.
Exhale and relax.
2. Post stretching
Lie on the ground, put your hands on your sides, palms down, and adjust your breathing.
Cross your fingers behind your hips, inhale, and slowly lift your head, arms and legs off the ground at the same time, as high as possible, and experience the tightening of gluteus maximus.
Exhale and slowly put it down one by one.
Exhale and slowly put it down one by one.
3. Bow style
Lie on the ground, put your hands on your sides, palms down, and adjust your breathing.
Bend your knees and grab your ankles with both hands. Inhale and push your legs up slowly with your hands.
Tighten your hips, abdomen and hips, and don't leave the ground. Keep breathing.
Exhale and slowly take it back.
4. Peak style
Kneel on the mat in the shape of a four-corner bench, knees together, pranayama.
Inhale, tiptoe to the ground, and lift your hips to the limit.
Exhale, press on the mat under the restriction of two heels, take a breath and feel the hip lift.
Inspiratory reduction.
Exhale and relax.
Step 5 bend forward
Stand sideways with your feet together in the middle of the mat and tighten your hips and abdomen.
Inhale, stretch your arms from one side of your body up to the top of your head, palms forward.
Exhale, push your body forward and down to the limit with your arms, and hold your ankles with your hands.
Inhale, raise your head and stretch your spine.
Exhale, the abdomen and chest are close to the legs in turn, and the center of gravity moves forward.
Keep breathing. Feel the process of lifting your hips.
Inhale, hold your ears with your arms, and restore your body upward.
Exhale and put your hands down from your sides.