3 styles of stovepipe yoga take effect in one month (picture)

Split squat

Stand with your feet apart, slightly wider than your shoulders, with your toes forward. Select a 1 to 4 kg dumbbell according to your own situation, hold it on your shoulders, keep your waist straight, your abdomen tightened, and look forward. Squat slowly until your thighs are almost parallel to the floor (knees can bend forward but not over the toes), hold this position for two seconds, then return to the standing position. 10-12 times per group, do two groups.

Split horse stance

Stretch your right leg forward 30-45 centimeters, with your left leg behind, hold a 1- 4kg dumbbell in your hand, hang your hands down on both sides of your body, keep your waist straight, your abdomen tight, and look forward. Slowly squat until the knees of your hind legs touch the floor, hold this position for two seconds, and then return to your starting position. Perform leg changes after 10-12 times.

leg bending exercise

Touch the ground on all fours, place your forearms firmly on the ground, lift your right leg into the air, keep it parallel to the floor and in line with your hips, tighten your abdomen, look straight ahead, and slowly bend your right leg towards the back of your body. Bend, hold on for two seconds and put it back in place. Change your legs after doing it 10-12 times.

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