Five styles of weight loss yoga create charming curves (picture)

1. Cat Stretch Yoga

Large cat stretch

Kneel on your knees, straighten your arms forward on the ground, push your hands forward, raise your hips high, recess your back, keep your chest close to the ground, and lift your chin. You can feel your back muscles fully stretched and your spine stretches step by step. Maintaining this movement for 3 to 5 breaths can relax the tension at the lower end of your back well.

Cat Stretch at Four Points

Touch your knees and hands on the ground at four points. When inhaling, recess your back so that your navel is as close to the ground as possible. Your back forms a downward concave arc, lift your head and chin, and stretch the front side of your neck as much as possible. As you exhale, bow your back upward and try to move your chin closer to your chest. Repeat this action, allowing the spine to alternate uneven, complete 3 to 5 breaths, and fully mobilize the muscles of the back and abdomen.

Efficacy: Cat stretching can relax the entire back, especially the lower part of the spine, relieving back pain and fatigue. Arrange the entire spine more neatly, improve blood flow to the spine and spinal nerves, strengthen, adjust and stretch the back muscles, and enhance the flexibility of the spine.

2. Standing twist yoga

Spread your legs about two steps wide, and lift your arms from the sides of your body parallel to your shoulders when inhaling. When exhaling, your body will naturally twist to the left rear with your arms, bend your left arm and place your right elbow next to your right waist, and place your right elbow on your left shoulder. Hold for 3 to 5 breaths as long as possible and feel the torsion of the entire back and spine. Then change directions and do the same action.

Efficacy: Enhance the softness of the spine and side waist, enhance the flexibility of the back and waist, adjust the spinal nervous system, and make the supply of fresh blood smoother.

3. Pre-standing bending yoga

Put your legs together, place your center of gravity on the soles of your feet, breathe in deeply, straighten your hands upward, and extend your whole body upward. When exhaling, bend forward, bend down, grab the back of your calves or your ankles with both hands, push your head and chest towards your legs, slow down your breathing, and hold for 3 to 5 breaths until you feel a little tired. While maintaining this movement, you can feel your hips and back pulling downward. If you feel that the ligaments are overburdened, you can bend your knees slightly.

Efficacy: Fully stretch the entire spine and make it more elastic, and even help the spine grow. At the same time, it can refresh the brain, regulate the kidneys, and make the entire nervous system full of vitality.

4. Cobra Yoga

Lie down with your legs together, your abdomen and forehead on the ground, straighten your toes, place your palms under your shoulders, slowly lift your chin when inhaling, support your arms on the ground and drive your upper body to lean back, keeping your abdomen and hips close to the ground, extending your head upward. Tighten your hip muscles to support the strength in your back, bend your arms slightly and press your shoulders downward. Hold for 3 to 5 breaths. When exhaling, start from the extreme extremity of the spine and restore it step by step, and end with landing on your forehead.

Efficacy: The bending action can make the muscles of the back stronger, strengthen the flexibility of the spine, promote blood circulation in the spine, activate nerves, and provide sufficient blood supply to the spine. Massage and adjust your back muscles.

5. Backward yoga

Open your legs at shoulder width and place your hands above your hips. When inhaling, the whole body leans back, the spine bends backwards, and the head hangs down naturally. When exhaling, the hips are pushed forward slightly, or the knees can also be bent slightly to control the body's center of gravity. Inhale slowly from your coccyx back to your upper body and restore it to a vertical state. Repeat this action 3 to 5 times. If there is a problem with the cervical spine, keep your neck straight throughout the process and avoid leaning back.

Efficacy: Correct spinal irregularities, enhance the elasticity of the spine, nourish spinal nerves, supply them with fresh blood, and make them full of vitality. It can eliminate back pain and stiffness symptoms, improve your usual sitting and standing posture, and make people more upright.

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