To create beautiful back yoga movements, many people hunch over, accumulate fat on their backs and lack the aesthetic feeling of lines because of improper sitting posture and lack of exercise. Learning some thin back yoga moves can make your back more beautiful. The following shaping back yoga moves.

Shaping back yoga 1 back yoga 1

Get on the ground, put your hands at your sides and keep your head straight. Feet together straight, arms straight, fingers crossed. Inhale, slowly lift your head, upper body and chest, and support your upper body with the strength of your waist and abdomen. The greater the degree of body back bending, the better the effect of thin back. Hold this posture for 10 second, then put down the repetitive action and repeat 10 times.

Beauty back yoga action 2

The starting posture is downward dog posture, the forearm is slowly lowered to the ground, the feet are opened, the shoulders are perpendicular to the elbows, and the body is kept as straight as possible. Keep the correct posture and breathe slowly for 5 times. Stretch abdominal muscles, back, arms and shoulders.

Beauty Back Yoga Action 3

Stand on the yoga mat with your feet together. Move the center of gravity to the left leg and then lift the right leg backward. Lean forward parallel to the ground and keep balance, and straighten your arms forward parallel. Tighten the lower abdomen, keep the correct posture, and take a deep breath slowly for 3-5 times. Strong shoulder and back muscles.

Beauty Back Yoga Action 4

Stand with your feet together. Inhale, bend your knees slowly, squat down, and raise your hands above your head until dusk. Place your right elbow outside your left knee, in front of your body, and exhale. Put your hands together, press the outer thigh with your elbow, and twist your chest as much as possible. Gently stretch your right hip backwards and try to keep your knees parallel.

Keep the correct posture and take 5 slow deep breaths, inhale with your feet firmly, slowly lift your back and restore your posture to twilight. Put your left elbow on the front of your body outside your right knee and exhale. Similarly, keep the correct posture and take five deep breaths slowly. Strong hips, quadriceps and upper back muscles.

Beauty back yoga action 5

The starting posture is downward dog style, and the feet are together to clamp the big toe. Move your right hand to the left to the upper middle of the yoga mat. Turn up 90 degrees so that the body faces to the right, and the right foot touches the ground, and the right foot slightly bends to help the body keep balance. Lift your left arm slowly. Lift it up. Keep the correct posture and breathe slowly for 5 times. Strengthen the muscles of the back and abdomen, and reshape the lines on both sides of the body and arms.

Beauty Back Yoga Action 6

Lie flat with your abdomen close to the ground, then your abdomen close to the ground, lift your upper body, bend your legs close to your head, stretch your right arm backward to grab your right ankle, and then grab the other ankle with your left hand. After grasping the ankle with both hands, try to put your toes together, take a deep breath, straighten your instep, stretch your toes as far as possible, move your center of gravity forward, and try to force your abdomen instead of your pubic bone. Keep the correct posture and breathe slowly for 5 times. Strong back muscles.

Shaping beautiful back yoga action 2 beautiful back exercise can be followed up.

first step

Sitting posture, the right leg bends inward and the left leg bends backward. Hold the left ankle with your left hand and lift it, then buckle the instep with your elbow, and put your left hand and right hand with your fingers crossed on your chest (beginners can do this). Then flip the palm of your hand, bypass the top of your head backwards, put your right forearm against your head, open your chest, look up, take a deep breath for 3-5 times, then take your hand back and put down your left leg.

Second step

Then straighten your left leg backwards, lean your upper body forward, and stretch your hands forward until your forearm is completely on the ground, and keep breathing deeply. This action can strengthen your waist muscles and stretch your lower pelvis, and relieve the discomfort during the physiological period.

Third step

Comfortable sitting posture, legs straight forward, toes up. Take a deep breath, raise your hand, bend your upper body forward slowly, bend your elbows, grab your toes with both hands and take a deep breath. Pay attention to keep your back straight and your knees not bent. Repeat many times.

Fourth step

Sitting posture, the right leg is straight forward, the toes are up, the left leg is bent inward, the sole of the foot is attached to the inner side of the right thigh, and the heel is attached to the pubic bone. Raise your hands, lean forward and press down, bend your elbows, grab your toes with both hands and take a deep breath. Repeat left and right many times.

Step five

Sitting posture, the left leg is bent inward, the right leg and knees are bent upright, and the back is straight. Then grab the ankle of the right leg with both hands, slowly lift the right leg, straighten the knee upwards, and pull the leg towards the body. Keep breathing deeply 1 min. Repeat left and right alternately for many times.

Step 6

Open your hands shoulder-width apart, bend down and kneel on the ground, then lift your hips up, straighten your legs and stand on tiptoe (downward dog style). Then slowly bend your right knee, close to your body, take a deep breath, and then straighten your right leg when you exhale. This is repeated alternately left and right 10 times.

Step 7

Kneel on the ground against the wall with your hands shoulder width apart, then lift your hips up, straighten your legs and stand on tiptoe. Take a deep breath slowly. When exhaling, lift your legs backwards, straighten your right leg, gently touch the wall with your toes, and press down to stretch your back. Repeat left and right 10 times.

Shaping beautiful back yoga action 3 yoga practice sexy beautiful back

First, behind the prayer:

Shaping effect:

1. Stretch the upper back and chest, accelerate the blood circulation of the shoulders and beautify the lines of the upper back.

2, correct the spine, increase the flexibility of the cervical spine, and improve the phenomenon of chest flexion caused by sedentary.

Practice steps:

1. Kneel on the mat, keep your upper body upright and your arms droop naturally to adjust your breathing.

2. The two big toes overlap slightly, the two heels are separated, the hips sit between the soles of the feet, and the arms naturally relax.

3. Take a deep breath and lift your hands to both sides, feeling that your spine is gradually being lifted.

4. Exhale, put your hands around your back, put your fingertips up, open your elbows outward, and feel your shoulders press down.

5. Inhale again, raise your head upwards, and stretch your chest backwards and upwards for 20 seconds.

Tip: If you have difficulty folding your hands backwards, you can put your elbows behind your back, straighten your back, raise your head back, take a deep breath and stretch the muscles of your shoulders and neck.

Second, the spider:

Shaping effect:

1, effectively stretching back, waist, chest and abdomen muscles, with good body shaping effect.

2. Massage the organs in the abdominal cavity can promote the secretion of ovarian hormones, thus achieving the purpose of maintaining the uterus.

Practice steps:

1, sit up straight on the mat, put your right foot on your left thigh, press your heel on your left groin, and tilt your feet.

2. Bend your left knee, put your left foot on your left thigh with both hands, put your heel against your right groin, and put your right foot up. Put your hands in lotus fingers on your knees and keep breathing naturally.

3. Inhale, put your hands on the ground in front of your legs, hold your hands on the ground, lean forward, let your hips leave the ground and your knees touch the ground.

4. Exhale and bend your elbows, so that your chest, abdomen and thighs are close to the ground in turn, until your whole body is in a prone position, your legs are still sitting in the lotus position, and your hands are flat on your sides.

5. Put your hands behind your back and close them with your fingertips facing up. Try to use your elbow to make your fingertips cling to the back of your neck and experience the feeling that your neck, back, waist, abdomen and legs are fully stretched.

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