Stand and bend forward.
Efficacy: Eliminate backache and stiffness after menstruation, stretch the muscles behind the legs, relieve the sciatic nerve, and have the effect of stovepipe.
Bend forward from your hips, keep your back upright but bend slightly naturally, put down your arms and press your hands next to your feet on the ground. If necessary, bend your knees slightly to relieve the tension in your legs, so that your chest can be attached to your thighs.
Dog style
Efficacy: Stretch to eliminate the stiffness of shoulders, back, chest and legs.
Starting from the stick, press your knees down to the floor, press your legs and hips down at the same time, lift your upper body, put your palms on the ground, put your arms straight under your shoulders, keep your elbows straight but don't use too much force, lower your shoulders away from your ears, hold your head up, keep your back and neck stretched, point your toes behind your body, tighten your hips, and straighten your abdomen, chest and shoulders.
Tiger style
Kneel on the bed and keep your arms and thighs vertical. Exhale, bend your right leg forward, arch your spine upward, lower your head and try to keep your nose close to your knees. Hold this position and hold your breath for 6 seconds. Inhale, blow upward on your right leg, bend your knees, blow your head, stretch your feet forward, and point your toes in the direction of your head. The spine bends downward. Hold this position for 6 seconds. Repeat 3 times. Switch legs and do it three times.
Efficacy: balance the nervous system, enhance the control and balance of the body, and make the leg muscles more slender.
arch form
Lie prone, bend your knees, keep your heels close to your hips, and grab your ankles with both hands. Inhale, bend over and blow your feet, and lift your head and chest together. Hold your breath for six seconds and look up. Exhale, slowly lower your legs, chest and head and return to the starting position. Then relax. Practice for 5 rounds.
Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are affected by * * *.
Side bracket type
Efficacy: Enhance arm strength and tighten abdomen.
Take the stick as the starting point, as shown in the figure to the left, put your left foot in front of your right foot, straighten your legs, make your thighs face straight ahead, straighten your arms at shoulder height, lay your right hand flat on the floor, straighten your left arm to the ceiling, concentrate your body weight between your palm and your right foot, stretch your chest, and tighten your shoulder blades at the same time. Your head, body and upper thighs should be in a straight line (if this is difficult, you can keep your right knee close to the floor until you can master the balance of your whole body). Then,
The above yoga tricks are simple and easy to practice. Keep practicing every day, which can effectively help to get rid of the fat on your body and shape your S-shaped figure.