Simple 5-style weight loss yoga sculpture whole body curve (picture)

1. flexion and extension

(1) Stand at attention with your legs as wide as your pelvis, with your hands supporting your back.

(2) Lift your right leg 45 degrees, with your center of gravity and strength on your left hip and left leg.

(3) Take a deep breath, lift your right foot, while bending your left knee as much as possible.

(4) Inhale deeply while spreading your left knee, bend and spread your left knee rhythmically 10 times, and then repeat it 10 times for your right leg.

2. Lift your feet and heel

(1) Stand at attention with your legs equal to shoulder width, and support your hands.

(2) Take a deep breath while bending your knees to sit in a semi-squatting posture, and evenly carry the weight of your body on the soles of your feet.

(3) Thoroughly lift your heel from the semi-squat sitting position, inhale deeply, and stand up with your knees straightened. Exhale while lowering your heels to return to your original position. Repeat the action 10 times.

3. kneeling

(1) Place your feet against the floor, bend your knees and sit down, looking forward.

(2) Lift your legs and spread your knees to the width of your pelvis. Stand on your toes and support your hands.

(3) Take a deep breath, move your center of gravity to the back, close your hips to your heels, and pay attention to not sitting on your feet. Inhale deeply, lift your hips, return to the original position, and tighten the inside of your hips tightly. Follow your breathing and repeat it 10 times and do 3 sets of movements.

4. arch bridge

(1) Eyes towards the ceiling, lie on your back on the floor, knees closed and upright. With your knees pressed tightly, spread your feet apart to equal shoulder width. Gently clench your fists with your elbows on your ribs.

(2) Inhale deeply, press your heels and elbows against the floor, and lift your hips as much as you can. Be careful not to spread your knees open and tighten your buttocks tightly.

(3) Inhale deeply and keep your hips close to the floor as close as possible, but be careful not to stick to the floor. Repeat 25 times and do 2 sets of movements. Stay on your back, wrap your arms around your knees, breathe slowly, and end the action.

5. Kitten kneeling position

(1) Spread your hands to shoulder width and support the floor, maintaining a bent posture. Fully close your knees and stand on your toes. At this time, when viewed from the side, the shoulders and wrists, and the hips and knees are in line. Look forward.

(2) Inhale, keep your knees bent, apply force to your thighs and hips, and lift your right leg back. Be careful not to move your shoulders.

(3) Exhale, keep your knees bent, and bend your right knee towards your abdomen. Repeat the posture of raising your right leg back and then bending forward 25 times. Change the other leg and repeat it 25 times, repeating one set of movements each time you change your leg. Place your instep against the floor, sit with your knees bent, bend your upper body slightly, stretch your hands forward as much as possible, breathe slowly, and end the action.