Thin belly yoga helps you lose your small belly (photo)

Spinal Torsion

1. Sitting on the mountain pose, place your hands on both sides of the body with your fingertips or palms on the ground, move your legs forward, keep your back upright, and hook your toes back to lengthen the muscles and ligaments on the back of the legs.

2. Bend your left knee, step on the inside of your right knee with your left foot, first move your left hand to the back of your body, between the two ischids, and keep a distance of about the palm of your hand from your body.

3. Inhale, raise your right arm upward and stretch your right waist; exhale, turn your arm and body to the left rear, and turn your head to look in the direction of your left shoulder.

4. For the next inhale, stretch the front side of the spine upward, exhale and bend the right elbow, put the elbow against the outside of the left knee, deepen the torsion, abduct the forearms, spread out the fingers, relax the shoulders, sink downward and away from the ears.

5. Keep 5-7 breaths, each time you inhale, let the inner space of the spine continue to expand upward, exhale, and twist it deeper.

6. Withdraw the pose, first turn your head and straighten it, then inhale, stretch your right arm upward. When exhaling, bring your body back to straighten it, straighten your left knee, return to the Sitting Mountain pose, and go to the opposite side.

Efficacy: Strengthen thighs, calves, and armpits, increase the flexibility of hip joints, massage abdominal internal organs and pelvis muscles, subtract muscles of waist, buttocks, and thighs, and transfer blood to back muscles and nerves. It has a good regulatory effect on colitis, constipation, menstrual disorders, obesity and other diseases. At the same time, make your mood more peaceful and relieve anxiety.

Boat

1. Sitting on the mountain pose, place your hands behind the body, your fingertips forward, your legs forward, keep your back upright, your toes hooked back, your elbows slightly, your shoulders extended back, and your sternum raised.

2. Keep your hands still, bend your knees first, tilt your body back slightly, and then slowly lift your calves to level with the ground. People with ability can try to straighten their legs.

3. Move the center of gravity of your body to the front side of the ischial bone, maintain stability, and stretch your arms forward, with your calves to the side, and your palms up, extending from the outside of the gluteus maximus to the entire back.

4. Lower your shoulders downward and away from your ears, while keeping your waist and back upright, expand your chest, and adjust your body position with 3-5 breaths. The closer the thighs are to the abdomen, the simpler the pose.

5. Withdraw the pose, lower your feet and hands, and bend your back to relax your abdomen. Put your hands on your calves, and place your forehead between your knees.

Efficacy: Promote the health of the liver, gallbladder, spleen and intestines, strengthen the lower waist and abdominal muscles, enhance abdominal blood circulation, stimulate the digestive system, circulatory system and hormone system.