5 yoga moves to give you a small waist

Open your feet, breathe in and raise your arms to level, breathe out, relax your shoulders, and flip your palms down. Eyes straight ahead.

First style: Crescent variant-nourishing the side waist

Step 1: Open your feet, inhale and lift your arms to level, exhale, relax your shoulders, and flip your palms down. Eyes straight ahead.

Step 2: Take a deep breath and relax your right waist and your upper body while exhaling. Be careful not to lean forward or bend your back. Feel your body close to a wall, open your shoulders as far as possible, and bend your plane. Feel the stretching of your left waist. Just get to your comfortable position, and don't force yourself to be a coach from the beginning. After holding for 15 seconds, return to the original position and repeat the action in the opposite direction.

Special tip: 4 groups/day. Don't send your hips to the side. If you can, after practicing for a while, try to hold your ankles with your hands and try to hold it for 30 seconds before resuming your standing posture.

Second stance: King Bird stance-Stretch waist forward

Step 1: Stand with your legs together. Inhale, lift your arms, palms facing each other, left arm pressing over right arm, elbow joints overlapping, as shown in the picture, embrace them in front of your chest, and put your hands together. If you cannot put your hands together, just hold your left wrist with your right hand.

Step 2: Lift your left leg, wrap it around your right calf, and place your center of gravity between your legs. Hold firmly to the ground with your right toe.

Step3: Adjust your breathing, inhale deeply, straighten your back and squat slowly. After maintaining a good balance, your upper body moves forward, bringing your abdomen close to your thighs, and feeling the stretching of your back. After holding for 15 seconds, return to the original position and proceed in the opposite direction.

Special tip: 1 group/day. This group of movements can not only stretch the waist forward well, but also squeeze it into the internal organs, helping you eliminate turbid qi and stool in your body, and exercise the strength of your lower limbs and cultivate your strong focus.

Third stance: Bow stance-waist after activity

Step 1: Lie flat on the ground, gently touch the ground with your chin, and look at the ground with your eyes. Adjust your breathing, bend your calves, and hold your ankles from the outside with both hands.

Step 2: Inhale, use force on your waist, lift your upper body off the ground, and feel your waist stretch. When possible, clamp your hips, use force with both hands, and pull your legs to lift your thighs off the ground. Your entire body is like an open bow. Tilt your head back slightly and keep your eyes open above.

Special tip: 2 groups/day. At the beginning, don't force yourself, just try to lift only the upper body first. Since our waist is always ahead on weekdays and rarely stretched backwards, this action can effectively activate the waist and back muscles and spine, eliminate fatigue and pain in the waist and back, and effectively reduce the waist. Fat.

Fourth stance: Swan stance-fully tighten waist

Step 1: Kneel position, with thighs and calves at 90 degrees. Raise your head slightly and look straight ahead. As shown in the picture, the palms of your hands are parallel, the opposite direction is 90 degrees to the forearms, the pinkies are close together, and the palms are on the ground. Bend your elbows slightly so they support them under your ribs. At the same time, slowly move your center of gravity forward.

Step2: Touch the ground with your forefeet. After adjusting your breathing, use force on your waist, move your center of gravity forward, and slowly straighten your legs backward to support your body off the ground.

Special tip: 3 groups/day. The reorganization action is difficult. At the beginning, it is best to try it slowly and not rush for success. In particular, the elbow joint must not be straightened and locked, but kept moderately bent to prevent sports injuries.

Fifth stance: Cat Stretch stance-relax the waist in all directions

Step 1: Kneel position, with thighs and calves at 90 degrees. Keep your head, neck, and spine in a straight line. His eyes looked at the ground between his palms.

Step2: Inhale, press down on your back, press your abdomen against the ground, press down on your shoulders, and chest out your chest. Tilt your head back and your hips upward to form a downward arc with your back, squeezing your waist and back muscles.

Step3: Exhale, arch your back, and move your lumbar spine in the opposite direction. At the same time, lower your head, and try your chin to lean against your chest, so that the whole body forms an upward arc and feel the stretching of your waist and back muscles.

Special tips: 3-6 groups/day. This set of movements can effectively move and relax the entire spine, especially the area where the waist and back were just exerted, bringing a perfect end to the whole set of movements. (Editor in charge: Deng Qi)