First lie on your stomach, then bend the lower leg of your foot to make it form a 90-degree angle with your thigh. Then put the pillow in the middle of the calf, then inhale, and at the same time, the upper body and legs begin to be lifted off the ground as much as possible, and the hands are open and flat. Continue to exercise, take four breaths, then put down your body at the last exhalation, restore your original state, and repeat it several times. Change can do abdomen, legs can hold this head and exercise the muscles inside the legs. This action also exercises the back muscles.

boat form

First lie on your back, then put the pillow on your calf and start inhaling, so that your upper body and legs are lifted at the same time. Pay attention to keep the calf level when lifting, so that the pillow won't fall off. Then continue to exercise for 4 breaths, and finally exhale and resume lying flat. Note that if you feel a little tired when lifting your body, you can pull the back of your leg with both hands to help yourself get up. This action can make the abdominal muscles get a good exercise.

Lie flat and lift your legs.

First, lie on your back, and then put the pillow between your legs. Note that it is sandwiched between the feet, not the legs, so that you can do exercises. Sometimes it is better to exercise your muscles. Then start inhaling and lift your legs at the same time, making a 45-degree angle with the ground. Then keep breathing for 4 times, then exhale and put your legs down. This action can reduce abdominal fat, eliminate a small belly, and also help strengthen the strength of the spine. Yoga knowledge

Invert against the wall

This trick needs to be done near the wall. First lie on your back, then put a pillow under your hips and pad your hips. Then lift your leg against the wall, let it stand upright against the wall, and then keep this action for 2 to 5 minutes before you put it down. This yoga action of standing upside down against the wall can make blood flow back to the upper body and eliminate leg edema, which is very effective in treating and preventing varicose veins.

Badha konasana

Sit on the bed, bend your knees slightly, let your feet face each other, then grab your feet with both hands and let your heels rest on your perineum. Inhale, straighten your spine, raise your head, exhale, lean forward slightly, slowly lower your head and stick it on the bed 1 min. This action helps to regulate menstrual flow and relieve dysmenorrhea. In addition, it is beneficial to keep the kidneys and bladder healthy.

Spinal torsion

Sit on the bed, put your left leg on your right hip, then put your right foot on your left knee, straighten your spine, inhale, lift your arms sideways, exhale, put your hands together on your chest, turn your head to the right, keep breathing normally, and look to the right. This action can quickly eliminate backache and relieve shoulder and neck fatigue.

Cat stretching

Kneel and sit on the bed, keep your back relaxed, then support the bed with your hands, inhale, look up at the ceiling, exhale, push your spine up, look down at your abdomen, and repeat the action ten times. This action can strengthen the abdomen and relieve low back pain. If a woman has dysmenorrhea, practicing this movement can also relieve the symptoms.