Double yoga to lose weight and warm your winter (photo)

[Back Stretch]

Help stretch your back, stimulate axillary and groin lymph, etc., and improve back pain.

Step1 Sitting back-to-back, the husband exhale and bend before the wife inhales and lies on the husband's back and stops for 5 to 10 breaths.

Step 2 Change the wife to bend her elbows and support her ground before exhaling, and the husband breathes in and lies on her back for 5 to 10 breaths.

Tips If there is a huge difference in height between men and women, you can put a thick towel under the shorter hip.

[Back Shutting]

Relieves soreness in shoulders, neck, waist, etc., and helps to exercise the inner thigh muscles.

Step1 The wife stretches her legs forward and adopts a sitting position. The husband stands across the outside of his wife's knees, holding hands and preparing.

Step2 After relaxing, the wife lies down with her head raised, sits on her hips on the ground, and the center of gravity is supported by her husband. The husband can exercise the strength of his chest muscles and arms at the same time, and stop breathing for 5 to 10 times.

Step3 Change sides. The husband relaxed and leaned back and sat on his hips on the ground. The wife bent her knees no more than her toes and sat back on her hips, stopping for 5 to 10 breaths. Because women are weak, it is easier to support men's weight.

[Lower Back Extension]

This is a common Thai massage action to strengthen and stretch the lower back that is prone to soreness.

Step1 Wife sits cross-legged and hands back to her husband. My husband bent his knees and stepped on the center of his lower back to prepare for the lumbar spine.

Step2 Take a deep breath, and the husband stretches his feet forward and pulls his wife's hands back. After stopping 5 to 10 breaths, the wife can stretch her back.

Step3 Change sides. Men are mostly less flexible, so women can bend their knees slightly and straighten their backs as straight as possible to sculpt the abdominal lines. Stop for 5 to 10 breaths.

[Worship Stretch]

You can stretch the back of your legs, waist and back, etc., and pay attention to using the palm of your hand to help adjust with slight pressure when doing down-dog pose.

Step1 The husband bends his upper body forward, supports his palms on the ground, and extends his hips upwards. His legs should be as straight as possible. If the softness is poor, he can bend his knees slightly so that his heels step on the ground.

Step2 The wife places both hands in the arched position of her husband's lower back, leans the weight with both hands in the direction of her husband, stops for 5 to 10 deep breaths, and then changes sides.