Legs should not only be long but also straight, and waist should not only be thin but also closed. Today, Bian Xiao brings you 1 group forward yoga poses, mainly focusing on standing posture and sitting posture. Skinny legs can also help to close the waist, and the most important thing is to help regulate endocrine, which is good for health. Let's see today's action!
1. Bend forward and lift your legs when standing.
Leg lifting posture and forward bending yoga posture are mainly standing posture. When practicing, the trunk bends forward to make it walk on the ground as much as possible, with one knee bent to one side and straight, and the trunk is supported by the strength of one leg. The neck can be slightly upturned and the shoulders can be relaxed. Raise your hands to your sides and shoulder level, and keep your spine straight when bending forward. It helps to exercise balance, strengthen leg strength, stretch leg ligaments, correct bad leg types, massage abdominal organs, improve digestion and flatten the lower abdomen.
Practice points:
A. Practitioners stand on the ground in a mountain style, keep their knees together and straighten their spine, look forward, raise their hands to their sides and shoulder level, and keep breathing.
B. Abdominal contraction: the trunk is slowly bent forward to be parallel to the ground, and the left knee is bent. Hold your left toe with your left hand, lift your left leg off the ground and extend it to the left, so that it is as parallel to the ground as possible, keep your right leg straight and your neck up. Hold this action for 15-30 seconds.
2. Sit forward and bend over.
Sitting forward and bending forward yoga postures mainly focus on sitting posture. When practicing, keep your legs together, straighten and stick to the ground. Bend the torso forward so that the abdomen is as close to the root of the thigh as possible. The spine is slightly arched, the shoulders are relaxed and the abdomen is tightened. Bend your elbows forward to hold your feet and arches, and tilt your neck slightly upward. Helps to stretch leg ligaments, strengthen leg and abdominal muscle exercise, eliminate leg fat, beautify leg shape, stimulate gastrointestinal peristalsis, promote metabolism, relieve constipation and abdominal distension, and slim waist.
Practice points:
A. The practitioner sits on the ground, with his hips close to the ground, his legs together and straight on the ground, his heels pointing to the ground, his spine kept straight, his eyes looked forward, his hands naturally placed at his sides, and he kept breathing.
B. Abdominal contraction: the trunk bends forward slowly to support the arch of both feet with elbows slightly bent forward, while the spine arches, shoulders open, and the neck tilts upward, keeping a balanced breath for 3-5 times.
Forward bending yoga can not only strengthen abdominal muscle exercise and slim waist, but also stretch leg ligaments to achieve the effect of stovepipe. Girls with the same stovepipe waist can collect this set of movements, remember to practice every day!