Spine torsion weight loss yoga relieves constipation and smoothes lower abdomen (picture)

Spine torsion yoga

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 back 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; do the opposite direction.

Cobra Yoga

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

2 Inhale, slowly straighten your arms and stretch the entire front side of your body upward, look up, maintain your pubic bone position and stretch your feet back. 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.

Boat yoga

1 Sit straight and back slightly. 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 balance of the whole body. Advanced exercises: Exhale, lock your heels, and your feet at a 45-degree angle. Stretch and straighten your torso 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.

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