Soft and beautiful sofa yoga 8 styles

right-angle type

Steps:

1. Straighten your body, move your feet together, and hold the back of the sofa with both hands.

2. Exhale, using the base of the spine as a fulcrum, until your back and legs form a right angle.

3. During this period, always keep your eyes on your hands; breathe naturally and hold for 30 seconds.

4. Return to upright position. Repeat the action 5 times.

Efficacy: Relax the muscles of your legs, correct humpback and spine curvature, and eliminate body tension.

Stand and draw the bow

Steps:

1. Hold the back of the sofa and stare ahead.

2. Bend the right knee joint and keep your heels close to your hips as close as possible.

3. Hold your ankle with your right hand, exhale, and slowly lean forward while stretching your right leg upward.

4. Hold for 30 seconds; change to the other side.

Efficacy: It can remove excess fat in the legs and improve the balance of the body.

Bird King Style

Steps:

1. Sit on the edge of the sofa with your eyes straight ahead.

2. Wrap your legs together and hook one big toe over the upper half of the opposite ankle.

3. Cross your arms, bend your elbows, wrap your forearms, and put your hands together.

4. Breathe naturally and hold for 30 seconds.

Efficacy: Relax the calves, help eliminate cramps in the calves, and remove excess fat in the arms.

Reclining hero pose

Steps:

1. Kneel on the sofa, eyes straight ahead.

2. Knee joints together, feet apart, toes backward.

3. Place your hips on the sofa between your feet instead of sitting on your feet.

4. Exhale and slowly lie back, trying to keep your back flat on the sofa; keep breathing evenly.

Efficacy: Relieves and removes heel pain and helps heal knee pain caused by rheumatism and gout.

Stretch your legs and back

Steps:

1. Sit on the sofa with your feet straightened and pressed against one side of the sofa.

2. Inhale, lift your arms, exhale, and hold the edge of the sofa with both hands.

3. Raise your head, look up, and feel the stretching of your spine.

Efficacy: Stretch the entire back to restore energy and make you full of vitality; in addition, the abdominal organs are squeezed, which can effectively improve digestive function.

Cobra

Steps:

1. Lie prone on the sofa with your feet resting on one side of the sofa.

2. Put your hands under your shoulders, breathe in, and slowly lift your upper body.

3. Exhale, lift your head, relax your neck, and maintain a gentle breath.

Efficacy: Help treat various back pain, relieve and eliminate back stiffness and tension.

lizard

Steps:

1. Kneel on the sofa with knees together.

2. Slide your arms forward, bend your elbows, and hold the opposite elbow joint with both hands.

3. Exhale and put your chest as close as possible to the sofa, tilt your hips, and push your back down.

4. Breathe slowly and hold for 15 seconds.

Efficacy: Relieve body fatigue and remove excess fat from shoulders.

Spine twist

Steps:

1. Sit on the sofa with your hips and hold one side of the sofa with your hands.

2. Eyes straight ahead, exhale, and turn your body to one side of the sofa.

3. Maintain even breathing.

Efficacy: Relax each spine, make the back muscles more elastic, and remove excess fat from the waist and abdomen. (Editor in charge: Deng Qi)