Back beauty yoga action sculpture back line

1. Warrior Three Forms

(1) Stand with your feet together on the yoga mat. Move your center of gravity to your left leg and lift your right leg backward;

Tilt forward until it is parallel to the ground and maintain balance, with arms straight forward parallel;

(3) Tighten your lower abdomen, maintain the correct posture, and take 3-5 soothing deep breaths.

2. side brace type

(1) The starting position is down-dog pose, with your feet together and pinching the big female toes. Move your right hand closer to the left to the top and middle of the yoga mat;

(2) Flip up 90° to face the right side, touch the ground with your right heel, and bend your right foot slightly to help maintain balance;

(3) Slowly lift your left arm and lift it upward. Maintain the correct posture and breathe slowly 5 times.

3. flat plate type

(1) The starting position is down-dog pose, with your forearms slowly lowered and pressed against the ground and your feet open. Your shoulders and elbows are perpendicular, and your body is as straight as possible.

(2) Maintain the correct posture and breathe slowly 5 times.

4.. Camel

(1) Kneel on the mat with your legs apart and shoulders wide apart, put your insteps on the ground, and hold your waist with your hands.

(2) Inhale and push your hips forward, tilt your chest back, and keep your eyes fixed ahead.

(3) First place your left hand on the heel of your left foot, leaving your right hand unchanged.

(4) Then place your right hand on the heel of your right foot, keeping your chest leaning back and your hips pushing forward.

5 Slowly lean your head back with natural breathing and stretch your neck.

6 Keep the movement for 10 to 15 breaths, and then you can slowly resume kneeling on the mat, folding your hands in front of your chest, and resting your forehead on your hands to relax your body and resume breathing.

5. half moon

(1) Follow the steps to complete the triangle form first.

(2) Bend your right knee at a 90-degree angle with the ground.

(3) Turn your eyes to the ground about one foot in front of the toe of your right foot, retract your left hand, and place it on your left pelvis. Move your right hand towards the focus of your eyes in front of you, and then press your fingertips on the ground, with your thumb about a foot away from your toe. Stretch your body slightly forward, move your center of gravity to your right foot, lift your left heel off the ground, and prepare to lift your left foot. Stay for about 2 to 3 seconds and keep breathing.

(4) Inhale, open your chest, and stretch your spine. Exhale, slowly push your right foot straight, and at the same time lift your left foot off the ground. Balance with your right foot straight. Push your left foot straight and lift it to be parallel to the ground, with your knees and toes forward, and your left pelvis and left shoulder moved backward; conversely, move your right pelvis and right shoulder forward, bringing your chest and abdomen forward, and the entire body is horizontal. Finally, straighten your left hand upward with force, forming a vertical line with your shoulders and right hand. If the balance is properly controlled, turn your head upward and look at your left hand. Breathe deeply and steadily. Hold this position for about 20 to 30 seconds, then return to step 1 in reverse order and repeat the above steps with the other foot.