Thin waist and back yoga before going to bed creates a charming back (photo)

1: Waist

1: Lie flat on your back, raise your hands horizontally to your side, palm down, knees together and bend towards your abdomen, and take a deep breath.

2: Maintain the posture of Action 1, while exhaling, your legs slowly fall to the right side of your body, while facing your face to the left, paying attention to keep your knees close together and not touching the ground.

3: Return to the posture of Action 1 and follow the essentials of Action 2, slowly tilt your legs to the left side of your body while facing your face to the right.

Make one group on the left and right, and repeat 10 groups.

2: Waist (Strengthening Chapter)

1: Lie flat on your back, place your hands naturally on your sides, stand with your knees together, exhale, and tighten your abdomen.

2: Take a deep breath, clench your hands into fists, straighten your arms upward, and at the same time lift your legs, keeping your knees together and your toes straight.

3: Exhale, slowly fall your legs to the right side of your body, while facing your face and arms to the left. Be careful not to touch your knees and arms to the ground.

4: Return to the posture of Action 2. Follow the essentials of Action 3, slowly tilt your legs to the left side of your body, while facing your face and arms to the right.

Make one group on the left and right, and repeat 10 groups.