Step 1: Stand, feet 1 wide, hands crossed, head up, palms up, head up, look at the back of your hand, inhale, heel up, hold your breath, and stretch your body upward for 5- 10 seconds. Exhale and lower your heels, loosen your hands and return to the side.
Step 2: Raise your arms above your head, hold your elbows with both hands, exhale, and lean forward so that your back and legs are at 90 degrees.
Step 3: inhale, straighten your upper body, stand on tiptoe and stretch your body upward.
Step 4: Exhale, separate your face and arms, and lift to the side, parallel to the ground. Inhale, raise your arms again, straighten your upper body, exhale, return your hands to your side and land your heels. Repeat the above steps 6 times.
Regular rowing practice can improve the digestive system, promote detoxification and reduce stool.
Step 1: Lie on your back on the mat, inhale, and lift your upper body, arms and legs at the same time, so that your upper body and legs keep a 30-degree angle with the ground, and your arms are straight forward and parallel to the ground, and hold your breath. Exhale and put your body back on the yoga mat. Repeat 6 times.
Step 2: Raise the trunk according to the above steps again, but make fists with both hands to keep the muscles tense. Exhale and put your body back on the yoga mat, and repeat the action 6 times after relaxing.
Lifting your legs vertically helps to relax your hips, stimulate the digestive system, prevent constipation and eliminate flatulence.
Step 1: Lie on your back, put your arms at your sides, straighten forward, inhale, slowly lift your legs, make an angle of 30 degrees with the ground, and breathe normally for 20 seconds.
Step 2: Breathe, continue to lift your legs, and make an angle of about 60 with the ground for 20 seconds.
Step 3: Exhale, lift your legs to a 90-degree angle with the ground and hold for 40 seconds. Exhale your legs and slowly put them back on the yoga mat to relax and rest.
Stretch the back of both legs Step 1: Sit up straight, cross your thumbs, stretch your inspiratory arm upward, and fully stretch your spine to keep your legs straight.
Step 2: Exhale, try to keep your spine stretched, bend forward close to your legs, and take a few deep breaths.
Step 3: When you can't put your legs on your head, don't worry, don't push too hard, just try your best. Take a deep breath, adjust your breath and repeat the action 2-3 times.
Abdominal magic steps 1: Lie on your back, with your knees naturally bent, your feet apart and shoulder width apart. Keep your arms straight at your sides and palms down. When exhaling, close your abdomen and lift your upper body with your arms parallel to the ground; Inhale, Hui Luo land, and relax your arms and shoulders. Repeat 18 times.
Step 2: Put your right foot on your left knee, with your forefinger crossed behind your head. When exhaling, lift your upper body, put your left elbow close to your right knee, and relax your right knee and right arm. Repeat 18 times.
Step 3: Keep the arm movement unchanged, switch to the left and repeat the movement 18 times.
Step4: Lift your feet vertically to the ground, overlap, stick your arms to your sides, then lift your legs and hips with abdominal strength, and repeat the action 18 times. When moving, try to relax the upper arm and upper body.
2 Thin waist bolt yoga action diagram can reduce excess fat on the waist line, flexible spine, and eliminate the stiffness of the back.
Step 1: Kneel on the mat with your knees together, straighten your left leg to the right, align it with your right knee, point your left foot to the left, and raise your arms horizontally, parallel to the ground.
Step 2: Exhale, the body bends to the left, the palm of the left hand is put up on the left ankle, the left ear is attached to the left arm, and the right arm is straightened and moved to the left, so that the palms are closed for 30-45 seconds; Exhale straight from the upper body, return your arms to your side, retract your left waist, and then do the exercises on the other side according to the above steps.
Bowing can reduce excess fat around the waist and pelvis, strengthen back muscles, eliminate fatigue, and strengthen chest muscles and abdominal muscles.
Note: People with dislocation of spinal joint, hernia, gastric ulcer or intestinal tuberculosis should not practice this movement to slim their waists.
Step 1: Lie on the mat with your hands and palms flat on your side and your feet together; Bend your knees, keep your calves as close as possible to your hips, stretch your hands back and forth, and grab your feet or ankles.
Step 2: Inhale, lean your torso as far as possible, arch your back, and look up. At the same time, raise your legs as high as possible with your hands and breathe normally 1-5 seconds. When you finish the work, slowly put down your legs and upper body, release your hands and return to your side, with your face on the ground, completely relax, and then repeat the action for 3-5 times.