Thin waist yoga decomposition action step by step remove the swimming ring

The first stance of thin waist yoga: spine torsion stance

Efficacy: Thin waist, reduce belly, lift buttocks, promote blood circulation and metabolism, improve detoxification, and improve constipation.

Note: People with back or spine damage or pain, menstrual period, diarrhea and other physical discomfort should not do so.

1. Lie down and sit on the yoga mat with your legs straight forward, your feet together naturally, straighten your upper body, stretch your back muscles upward, tighten your abdominal muscles, and hold your hands on your knees to be ready.

2. Bend your left knee, hold your left leg with both hands, place your left foot on the outside of your right knee, step on the yoga mat, fold your calves and thighs together at an angle close to 90 degrees, and fold your knees inward as much as possible, do not open your pelvis outside.

3. Step firmly with your left foot, then bend your right knee, fold your right calf under your left thigh, hold your ankle with your left hand, and slowly fold your right leg, pay attention to not float up with it, and keep your right hand on the ground on the right side.

4. Hold your left leg with your right arm, block the outside of your left knee with your elbow, and hold the outside of your thigh base with your right hand. At the same time, you twist your waist to the left rear while breathing in, and lift your left arm up, including your waist and back. Stretch up.

5. Put down your left hand, straighten your arm and hold it on the ground, exhale, and slowly twist your waist further, so that the upper body is completely facing the left side, stretch your left shoulder out, fully open your chest, turn your head, and look behind you. Continue to take a deep breath 5 times at this time, and finally turn back slowly, restore the 1 position, and redo the action by changing sides.

Thin waist yoga second style: Camel style

Efficacy: Thin waist, enhance breast, lift buttocks, and abdomen, correct posture, improve metabolism, eliminate fatigue, and relieve physiological pain.

Note: People with diseases such as high blood pressure, low blood pressure, and migraines, or people with low back pain or physical discomfort should try not to force themselves to do it.

1. Close your legs together, bend your knees, stand your pelvis up, connect your upper body and thighs in a straight line, and your thighs and calves are at a 90-degree right angle. straighten your upper body, bend your arms and elbows, support your lower waist with both hands from behind, rest your toes on the ground, and breathe once. Prepare.

2. Inhale, lift your abdomen and chest upward, then exhale, and slowly apply pressure with both hands on your waist to stretch your back further back and upper. Look obliquely forward, and pay attention not to tilt your pelvis forward too much. Avoid making a bent waist posture.

3. Inhale again, stretch your left hand directly above, lift your abdomen and chest upward, look at the fingertips of your left hand, push your thighs forward, sink your hips and tighten, but don't bend your waist back.

4. While maintaining the whole body in this position, put down the straight left arm, hold the left heel from behind with your left hand, and your vision also drops. Turn your head to the left side, and continue to apply pressure on your waist with your right hand to stretch your waist.

5. While inhaling in, stretch your right arm upward, turn your head back, look at the fingertips of your right hand, pay attention to the left and right arms as much as possible to be in the same straight line, and hold your left foot firmly with your left hand to maintain balance throughout the body.

6. Then in the same way, put down your right hand, hold the heel of your right foot, straighten your feet, put the instep on the ground, the soles of your feet face up, and stretch the front side of your body back, including your thighs, abdomen, chest and throat. In a stretched state, breathe 5 times.

7. Release your left hand and hold it on your waist. Apply slight force and push forward to tilt your waist and thighs forward. Slowly lift your body up and return to the 1 position. When recovering, your movements are as gentle and slow as possible to avoid stretching your body.