Forward flexion and extension
Stand, feet open about the same width as pelvis, palms facing each other, and stretch upward to prepare. When exhaling, the upper body gradually bends forward. According to the softness, you feel your back completely relaxed. You can put your hands on your thighs for auxiliary support to keep your lower body stable and stay for about 3 to 5 breaths. Take a deep breath, keep your lower body and hands still, use pelvic strength to drive your upper body to get up gradually, look forward with your head, push your chest forward, pay attention to your back in a straight line, and don't shrug your shoulders. Feel your spine extend to your head and stay for about 3 to 5 breaths. Repeat steps 1 to 2***2 to 3 times.
Stretch back bone
This set of slimming yoga moves is to adjust the abnormal problems of the back bone and pelvis by fully moving them. Instead of simply lifting the upper body, it stretches the muscles of the back and upper body to promote fat burning, thus shaping an attractive figure. First of all, lie prone. Stretch the muscles from the head to the hips. Inhale and open your chest. It is to open your chest, not to lean your upper body back with your waist. Exhale and arch your back, as if you can see your navel from below.
turn one's waist
Land on all fours like a cat, then arch your back and turn back. By twisting the abdominal muscles of the waist, you can effectively slim your waist. It can also solve the problem of bad back bones and make the body more flexible. It also has a certain effect on relieving shoulder and neck pain. First of all, do a good job in the posture of limbs on the ground and stretch the muscles from the head to the buttocks. Inhale and move your right hand under your abdomen. Continue the action of 2, and then stick your left ear on the floor. While exhaling, raise your left hand toward the ceiling, and at the same time, look at the ceiling.
Lumbar and abdominal movements
Keep your hands and feet on the ground, fix your body with your limbs, press your chin, and don't let your shoulder blades shake violently. Keep the abdomen slightly depressed, and then let the pelvis bend slowly. It doesn't matter if the action is not too big at first. Let the abdomen sink inward, which will make the movement more smooth and powerful. Press your hands hard on the floor and only your waist will be lifted back. Then let the waist push to the ceiling.
Pozitia Copirui
Kneeling posture, thighs open to pelvic width, big toes touching each other, hips sitting on heels, back straight, shoulders relaxed, hands on thighs. The lower body does not move, and the upper body gradually bends forward when exhaling. Stretch your arms forward as far as possible, rest with your palms on your forehead, and stay for about 1 ~ 3 minutes. When you get up, take a deep breath, keep your head and shoulders relaxed, use abdominal strength to make your upper body get up slowly, and feel your spine roll up one by one.
Lying butterfly
Lie on your back, put your feet together, bend your knees and step on the ground, palms up, and naturally put your hands on your sides to prepare. Open your knees outward, try to stick to the ground, and try to stick your feet to your hips. The closer the foot is to the hip, the more the knee is attached, and the greater the stretching range. Pay attention to your waist lying flat on the ground and stop for about 3 minutes.
Pigeon type
Dove pose is a common sitting yoga pose, which is named because the chest protrudes like a dove when moving. Dove pose will not only strengthen the curves of thighs and calves, make the curves tight and elastic, but also make the waist softer and slimmer. In addition, it can also eliminate excess fat on the arm. This is a common and beautiful yoga pose. Starting from the sitting position, the left leg stretches backward, the right leg bends close to the ground, and the body bends slightly to the right leg. ? Cross your hands on your left chest, hook your left leg backwards and wrap your left elbow around your left toe. 3。 The right hand crosses at the back of the head, and the left hand crosses at the back of the head. Keep your eyes to the right, keep your body posture for 30-60 seconds, and take abdominal breathing during this period. Release your crossed hands, slowly put your left leg on the ground, restore your initial posture, and then switch legs in another direction.