1, cobra pose
Lie on your stomach with your hands under your shoulders and your legs together. Inhale, slowly straighten your arms and stretch the whole front of your body upward. Keep your eyes up, keep your pubic bone on the ground, and extend your feet back. Keep this posture and breathe normally for 6 ~ 8 times. Exhale, slowly bend your arms, let your waist, chest and neck return to the ground in turn, and restore your prone position.
Step 2 tuck in and clap your hands
Lie on your back, lift your legs up, bend 90, keep your thighs vertical to the ground, keep your waist still, and keep your back close to the ground. Put your arms straight on both sides of your legs, tighten your abdomen, swing your arms straight on both sides of your legs up and down and beat the ground rhythmically. 30 times as a group.
3、
Lie prone on the yoga mat, put your hands on both sides of your chest, touch the ground on your toes, and hold up your body hard. Distribute the strength evenly throughout the palm, tighten the muscles of the chest, back, abdomen and buttocks, and make the body in a straight line. Stretch your head forward and feel that the yoga neck extends infinitely forward from the spine. Look straight at your eyes naturally. Relax your throat and eyes.
4. Yoga shells
Lie on your back, lift your upper body, put your hands around your left knee, draw your legs closer to your body, keep your nose close to your knee, and lift your right leg slightly off the ground for 10 second, then switch legs and keep it the same as 10. Repeat 10 times as a group.
5. boating yoga
Sit up straight with your back slightly backward. Feet together, knees and feet bent to the ground, hands under the knees. Inhale. Lift your calf until it is parallel to the ground, with your toes facing the sky, and then lean back at an angle of 45 degrees to the ground. Tighten your abdomen, exhale, lock your heels and straighten your feet at a 45-degree angle. The trunk and feet form a "V" shape. Raise your hands and straighten forward, parallel to the ground. Concentrate your trunk strength and straighten your back and chest. Keep your feet together and clamp.
6. Hero Twist
Stand up straight, take a big step to the right with your right leg and toe forward. The arms extend horizontally to the sides of the body, and the arms remain parallel to the ground. Take a deep breath while keeping your legs straight. Turn your right foot 90 degrees to the right and your left foot 62 degrees to the right. Exhale, straighten your arms, stretch your upper body to the right until it bends downward to the maximum extent, reach your left hand to the back, pull your right hand back from the front of your right thigh, and hold your left hand.
Look ahead, face obliquely upward, stretch your side waist and twist your spine. 15 or so, keep this position. Inhale, slowly restore your hands, body and feet to their starting positions, and exhale. Inhale and repeat the above actions in the opposite direction to practice.
7. Pelvic lifting
Lie down, lift your legs and try to be at right angles to your body. Push the floor with both hands and lift the pelvis up. The pelvis does not need to be lifted too much, and the abdominal stretching stops when it reaches its maximum. Slowly lower your feet, then lift them, then lower them, and repeat this action. The effect is best when the speed is slow.
8. Spinal torsion
Sit on the ground with your legs straight forward and your back straight. Bend your left leg, put it outside your right leg, and bend your right leg to the left. Put your left hand on the ground behind your body and lock your left knee with your right elbow. Exhale, turn your body to the left as far as possible and twist your spine. Turn to the limit.
9、
Squat down in a crawling posture, with hands and knees open shoulder width. Inhale hard, turn your head back and move your waist closer to the floor. Exhale, bow your head, and contract your abdomen backwards. At this point, your waist arches to the ceiling.
10, Swan Yoga
Sit on the floor with your legs spread out in a V-shape. The left leg bends inward, the left foot moves closer to the perineum, the right leg bends naturally, and the upper body turns to the left. Put your right hand on your left knee, wrap your left hand around your back to your right waist, keep your back as straight as possible, lean back to the maximum, and look at your right foot. After five deep breaths, do it on the other side.
What yoga moves reduce your stomach? The above is 10 thin belly yoga for your reference.
,,, the right way,