6 styles of classic yoga to achieve a flat abdomen (picture)

1. Cobra Style

1. Lie down on your face with your hands below your shoulders and your legs together.

2. Inhale, slowly straighten your arms, stretch the entire front side of your body upwards, look up, keep your pubic bone on the ground and stretch your feet backwards. Maintain this position and breathe normally for 6 to 8 times. Every time I do this movement, I will hear the sound of the vertebra above the coccyx being stretched. It feels so good to stretch your whole body.

3. Exhale, slowly bend your arms, return your waist, chest, and neck to the ground in turn, and return to your prone posture. Repeat this position 3 to 5 times.

2. Boat style

1. Sit straight with your back slightly backwards. Keep your feet together, keep your knees close to the ground, and place your hands under your knees.

2. Inhale. Lift your calves until they are parallel to the ground, with your toes facing the sky, tilt your upper body back again, forming a 45-degree angle with the ground, tighten your abdomen for the key points of balance for the whole body. Advanced exercises: Exhale, lock your heels, and your feet at a 45-degree angle. Stretch and straighten, and the trunk and feet form a "v" shape. Raise your hands and straighten them forward parallel to the ground. Gather the strength of your trunk and straighten your back and chest. Tighten your feet together. Keep breathing naturally. Maintain this position for about 10 seconds or more.

3. Spine Torsion

1. Sit on the ground, straighten your legs forward, and straighten your back;

2. Bend your left leg, place your left foot on the outside of your right leg, and bend your right leg to the left rear side;

3. Place your left hand on the ground behind your body and lock your left knee with your right elbow;

4. Exhale and turn your body to the left and rear as much as possible to twist your spine;

5. Turn to the limit and hold this position for a few seconds;

6. Inhale, turn your body back to your original position, retract your left leg; then do the opposite direction.

4. Flat plate type

1. Lie on the yoga mat, place your hands on both sides of your chest, touch the ground on your toes, and support your body hard.

2. Spread the strength evenly across the palm of your hand, tighten the muscles of your chest, back, abdomen, and buttocks to make your body a straight line.

3. Put the top of your head forward and feel the yoga neck extending infinitely forward from the spine. Eyes naturally look straight down. Relax your throat and eyes.

4. The flatbed pose is a position in the traditional sun worship ritual. Alternatively, stay as a separate practice position for 30 to 60 seconds.

5. Heroic twist

1. Stand upright, take a big step to the right with your right leg, and move your toes forward. Extend your arms horizontally to both sides of your body, keeping your arms parallel to the ground;

2. Take a deep breath, while keeping your legs straight, rotate your right foot 90 degrees to the right, and your left foot 62 degrees to the right;

3. Exhale, straighten your arms, and stretch your upper body to the right until it turns downward to the maximum extent. Extend your left hand to your back, and draw your right hand from the front of your right thigh to the back, and hold your left hand. Turn your body forward, looking obliquely upward, stretch your waist and twist your spine. Keep this posture for about 15 wonderful things;

4. Inhale, slowly return your hands, body and feet to the starting position, and exhale;

6. Yoga breathing: Holy Light breathing method

1. Start by meditating in a comfortable yoga sitting position and closing your eyes.

2. When practicing this kind of recuperation, always relax and don't exert any effort at all.

3. Adjust your breathing to abdominal breathing first. You can put your hands on your abdomen to feel the movement of your abdominal muscles.

4. Inhale and quickly contract your abdominal muscles while exhaling to squeeze the breath out of the body. You need to be able to hear the light breath from your nose as you exhale. Be rhythmic but not violent. Remember to feel the obvious inward movement of your abdomen when you exhale, not when you inhale.