Yoga 4 styles allow you to quickly transform into a beautiful woman

Exercise scientists tell us: "Yoga is very effective at shaping the body, balancing the body, and burning calories." Yoga can significantly improve physical strength, endurance, flexibility and breathing conditions. The following is the "Yoga Shaping Exercise" tailored for China readers by the famous American yoga teacher Suzanne Deason.

Practice rules: Stretch as much as possible for each exercise and take deep breaths through your nose. Please follow the instructions for the practice sequence. After practice, please lie flat on the mat face up, stretch your limbs, palms up, and slowly and fully adjust your breathing until it is even.

Section 1

Stand upright, take a big step forward with your right leg, turn your left foot outward 45 inches, so that your right knee and toes of your right foot are on the same level, and press your body downward as much as possible so that your right thigh is parallel to the ground. Bend your body and place the palm of your right hand behind your right foot to support the ground. While you stretch your left arm as far as possible, still keep your right thigh parallel to the ground.

Target areas: entire back, leg muscles, hip muscles, abdomen and psoas muscles.

Special shaping: Stretch your arms as much as possible without hunchback, so as to expand your chest. This action is also very effective in tightening the gluteal muscles.

Section 2

Lie face down on the mat and support your body with your elbows, spread your arms to the width of your shoulders, and point your fingers straight forward. Tighten your body muscles and lift your hips. Keep your body level with your toes resting on the ground, and you will feel the pressure. Try to tighten the muscles in your abdomen and legs, hold on for a while, and then lie on the ground and rest for a while. Repeat this action several times.

Target areas: arm, leg muscles, hip muscles, abdomen and psoas muscles. Chest, back and thighs.

Special shaping: Reduce only the muscles of the abdomen and inner thighs to prevent the muscles of the arm from forming unsightly fat.

Section 3

Lie flat on the ground, face up, feet flat, feet open to the width of your hips, and bend your knees until your calves and shins are perpendicular to the ground. Tighten your hip muscles and lift your hips a few inches off the ground, allowing your body to arch with the ground. Keep your arms close to the ground, tighten the muscles in your hips and legs, raise your hips, and hold your hands tightly together under your body. Hold this position for a while, then relax, lie on the ground and rest, and continue to repeat this action. If you want to make this move more challenging, try lifting one leg and pointing it at the ceiling!

Target areas: gluteal muscles, thighs, psoas muscles, lower part of the back.

Special shaping: Once your body forms an arch, place your hands under your body as much as possible to lift your body and buttocks, which will also tighten your buttocks muscles.

Section 4

Note: If you are a beginner and have never supported your body with your shoulders, or have problems with your cervical spine, it is best not to try this move at the beginning.

A: The starting action is the same as in section 3. Then place your hands behind your waist for support. Bend your legs toward your chest each time. If you can't support your body with your shoulders, bend your knees to reduce pressure on your shoulders.

B: Stretch your legs straight towards the ceiling, close your legs together, and imagine you are transferring energy from your head to your toes. If this position is too tiring, bend your legs for a while and take a rest as in Action A. If you place a towel under your neck and shoulders, it will reduce stretching on these areas and feel more comfortable.

Target areas: shoulders, back, abdomen, buttocks, legs.

Special shaping: Pay attention to looking up, shrink the rotten parts tightly, and strive to keep the trunk and legs in a straight line and perpendicular to the ground. (Editor in charge: Jiang Gang)