Eight yoga poses can shape your beautiful back.
1, Warrior III
Efficacy: strengthen shoulder and back muscles.
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.
2. Half-moon style
Efficacy: Strong lines on the back and sides of the body.
The starting position is downward dog. Put your right foot forward between your hands and slowly raise your hands into a warrior posture. Spread your hips, arms and chest into a warrior posture. Put your left hand on your left hip and spread your right arm, keeping a certain distance from your right side.
Focus on your right foot and slowly lift your left foot. Place the palm of your right hand flat on the ground. If your hamstring is tense, you can bend your right knee slightly, or do this with the help of yoga bricks. Try to distribute the weight of your body evenly between your right hand and your right foot. First, lower your head and look straight at the ground. Lift your left arm and spread it, lift your head and look at your left hand.
Keep the correct posture, take five deep breaths slowly, and then change to the other side to complete the action.
3. Side Twilight Style
Efficacy: strengthen hip, quadriceps femoris and upper back muscles.
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.
4. Side brace type
Efficacy: strengthen the muscles of back and abdomen, and reshape the lines on both sides of the body and arms.
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.
5. Dolphin flat type
Efficacy: Stretch abdominal muscles, back, arms and shoulders.
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.
6. Bow style
Efficacy: Strong back muscles.
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.
Five yoga moves to lose weight easily.
1, simple sitting and twisting
Function: This pose can help you stretch your spine, eliminate back pain, and then help you reduce abdominal fat and promote the peristalsis of digestive organs.
Sit cross-legged on a folded blanket, keep your pelvis level and your back straight.
Inhale and stretch the spine upward, and turn back to the right when exhaling. Put your left hand on your right thigh and your right hand on the edge of the blanket behind you for 30 seconds, then take it back.
Repeat the same action in the opposite direction.
2. Half Fish King
Function: This is a more advanced twist pose. This kind of torsion can act well on the abdomen, producing a strong torsion on the diaphragm and abdominal belt, and its torsion force will be very strong, which will help to tighten the muscles of the waist and abdomen.
We need to fold one leg under it, make the sole stand upright on the ground, put the upper sole on the outside of the knee, put the toes and knees in a line, and make the upper sole vertical.
You can put a blanket under your hips to prevent your pelvis from falling backwards, so that your back can stand up. When exhaling, you can also inhale and stretch the spine, and exhale to push the middle back to the body and increase the torsion.
3.Maric III
Function: This is very particular about sitting posture. Ensuring the verticality of the spine can help to strengthen the abdomen and reduce fat.
Sit your hips high, bend your legs and put a blanket on your hips so that the pelvis on both sides are equal in height.
The lower support legs, heels and thighs should be firmly pressed on the ground, and the feet should be hooked to keep the support stable and twisted when exhaling.
Pay attention when twisting, let the lower back rise, don't bow your back.
The whole spine is vertical. The side bars on both sides should also be perpendicular to each other and equal in length.
4. Balladewaga
Function: This is a sitting posture exercise. This pose can increase the blood supply to the spine, strengthen the internal organs and promote digestion. It can eliminate stool very well and help you reduce waist and abdomen fat.
Sit on the blanket. Lift the blanket so that both sides of the pelvis are equal in height, not inclined.
Legs and knees close together, then the folded legs and ankles should be placed in the center of the feet, and all toes should be placed on the ground.
Exert your hands evenly, and twist your body when exhaling, so that your waist and abdomen twist, increasing the vitality and blood supply of your spine.
5. Torsion of side angle
Function: This pose can increase the blood supply to the spine.
Open one more leg on both legs, then bend the front leg 90 degrees, twist the upper body and let your hands touch the ground.
The arms and front legs should bend each other, so use this resistance to help twist.
The upper arm is stretched too far, and then the spine should be in a straight line, that is, the fingertip of the upper palm to the heel of the hind foot, and the whole body should be kept in a straight line without twisting, so as to fully lengthen the body.