How to practice butt line? 5 steps to yoga practice to improve buttocks

The first trick: Bridge

1. Lie flat on your back, with your feet open to be as wide as your hips, knees bent, and palms down.

2. Inhale, exert force on your hips and thighs, and use the force of the sole of your feet downward to lift your hips up and stay.

3. Place your hands behind your hips and hold each other, turn your shoulders back, feel the coccyx vertebra rolling towards the pubic bone, tighten the muscles on both sides of your hips, and maintain a complete deep breath after five deep breaths and exhalations. Then slowly exhale and let go, and return your hips to the ground.

The second trick: bicycle riding

1. Lie on your back on the mat, place your hands at your sides, palms down, and bend your legs to relax.

2. Bend your knees and raise your legs, keep your upper body still, feeling like you are about to ride a bicycle.

3. First, keep your left leg bent and straighten your right leg upward. Push your right leg down and keep it in the air, while your left leg remains bent.

4. Bend your right leg and straighten your left leg upward. When the left leg is pushed down, the right leg is raised at the same time. Stretch your right leg upward and bend your left leg back.

The third trick: Bow

1. Lie prone on the mat and hold your feet back with your thin legs. If you can't hold your feet, you can hold your calves.

2. Inhale, lift your upper body and legs off the ground, take a "U" shape, and tilt your head back. Keep breathing evenly for 6 to 10 seconds.

3. Exhale, release your hands and feet, slowly fall back, and then use baby pose to adjust your breathing.

The fourth trick: Tiger-style

1. Bend your knees, kneel on the mat, support your hands on the ground, and your arms perpendicular to the ground.

2. Inhale, look ahead, lift one leg and straighten it as hard as you can, and bend your waist down.

3. Exhale, lower your head, retract your outstretched legs, and gently touch your forehead with your knees. Return to your original kneeling position and change your other leg.

The fifth trick: locust style

1. Lie prone on the ground with your hands on your sides, palms up, face down, and head in the center position. Keep your feet together and stretch back hard, feeling your entire body being stretched. Tighten the muscles in your hips and thighs. The tail vertebra adducts and points towards the heel.

2. Exhale, slowly lift your head, chest, hands and feet upward at the same time, and use the strength of your back to lift your ribs as much as possible, leaving only the pelvis and abdomen supporting your body on the ground. Stretch your hands, feet and spine as much as possible. Keep breathing naturally.

3. Hold this position for about 10 seconds or more. Then return to step prone position to adjust breathing.

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