Yoga turns fitness into a wonderful exercise

ARDHA MATSYENDRASANA Semi-Spine Twist

It can increase the flexibility and strength of the spine, supply blood to the abdomen and massage the abdominal internal organs.

Sit down and stretch your legs forward. Bend your right knee and place your right foot on the outside of your left thigh with the soles of your feet touching the ground. Bend your left knee and bring your left foot closer to your right hip. Slowly turn to the right, hugging your right leg or placing your left upper arm on the outside of your right knee. Place your right hand behind your right hip, support your body with your right hand, and twist. Keep your head, neck and spine in a straight line. Stretch your spine with each inhale and twist your spine deeper with each exhale. Change side and repeat.

Eka Pada Rajakapotasana Single Legged Pigeon

It is a commonly used hip exercise to help correct the pelvis and sacrum.

On all fours. Place your left knee forward between your palms. An angle of approximately 30 degrees is formed between the calf and thigh. Touch the ground on your left hip, and if you can't touch it, use a cushion to support it. Place your hips at right angles to your body, turn your right hip forward and pull your left outer hip back. Stretch your back and right leg. Pull your coccyx inward and downward towards the pubic bone, and place your hands back slightly closer to your buttocks. Lift your ribs completely from your pelvis, bow your back, and chest your chest out like a dove. Take a deep breath into your pelvis and hold for 30 seconds. Then relax, land on all fours, and switch the other side.

Navasana Boat Style

Lie on your back with your legs straight. Lay your arms flat on your sides, palms down. Inhale, while raising your head, upper body, torso, legs and arms, with your toes and head about 30 to 60 centimeters above the ground, and your arms straightened forward and parallel to the ground. Hold your breath and hold this position as long as possible, but don't force it. Then, put your legs and trunk back on the ground while slowly exhale. Relax your body and repeat it a few more times.

Internship Editor: Tong Wenchong's

Click to browse more exciting content