5 yoga moves to clear the waist, thin the waist and maintain health (picture)

Forward flexion and extension

Open your legs to shoulder width, put your hands on your hips, and then steadily do full forward flexion and backward extension of your waist 5-10 times each. Try to relax your waist muscles when exercising.

alternating tapping

The legs are open, the same width as the shoulders, the legs are slightly bent, the arms hang down naturally, and the fists are half-clenched. Turn your waist to the left first, then turn your waist to the right. At the same time, the arms naturally swing back and forth as the waist rotates left and right, and with the power of the swing, the hands alternately tap the waist, back and lower abdomen, one in front and one in back. The amount of strength can be determined as appropriate, and do this continuously for about 30 times.

hip turn

Open your legs, slightly wider than your shoulders, put your hands on your hips, and breathe well. With the waist as the central axis, the crotch first rotates clockwise, and then makes the same rotation counterclockwise. The speed goes from slow to fast, and the amplitude of rotation goes from small to large. Repeat this 10-20 times. Pay attention to keep the upper body basically upright, the waist moves with the rotation of the hips, and the body does not lean forward and backward too much.

arch bridge type

Lie on your back on the bed, bend your legs, use your feet, elbows and back head as pivots (5-point support), and lift your hips vigorously, like an arch bridge. As the exercise progresses, you can place your arms on your chest and exercise only with your feet and back head as fulcrum (3-point support). You can exercise 10-20 times each time. Patients with cardiovascular and cerebrovascular diseases practice this action carefully.

Climbing with both hands and feet

Relax upright, and your legs can be slightly separated. Raise your arms first, and lean back to the maximum extent possible. Stop for a moment, then bend forward and move your hands down so that your hands can touch your feet as much as possible. Stop for a moment, and then return to your original position. You can do it 10-15 times in a row. Be careful not to bend your legs when you bend forward, otherwise the effect will not be good. Elderly people or patients with hypertension should move slowly when bending down.