Thin waist and thin legs yoga, every woman doesn't want her waist and legs to be thick, because any beautiful skirt with thick waist and legs doesn't look good, but she wants to lose the fat on her waist and legs. Let's share the yoga moves of thin waist and thin legs!
Thin waist and stovepipe yoga movements 1 1. Thin waist yoga movements
1, lie flat on the yoga blanket, with the whole back close to the ground;
2. Bend your left knee and step on the ground, and straighten your right foot and raise it at 90 degrees with your body. Hold your right foot behind your knees with both hands, keep this state, hook your right foot, push your heel up, and straighten your inner thigh, knee, calf and tibia. Hold this position 1 min. At this time, pay attention to the waist can not leave the ground, floating on the floor. Step on the ground with your left foot, adjust the pelvis and let it sink.
3, keep the action of 2, hold your legs with both hands and press down as close as possible to your body. At this time, the sole of the left foot is still pressing the ground, and the buttocks are slightly lifted up from the ground. It's like stretching your leg from the root of your thigh and folding your right leg with your body. Then, hold this position for 30 seconds. Chin should be consciously lifted slightly upward.
4. Hold the position of the right ankle with both hands, and then go down to leg press, close to your body. Straighten your legs, and then keep this position 15 second. Then slowly resume the action that everyone started, change one leg and repeat the action.
Second, the yoga movement of stovepipe
1, lie flat on the yoga carpet, open your hands in line with your shoulders, then bend your left knee, straighten your right foot, and step on your right knee with your left palm.
2, exhale, the left knee and waist twist to the right together, the face will turn in the opposite direction, and the shoulders and chest will remain motionless. At this point, gently press your left leg with your right hand, further rotate your body and extend your leg to the waist. Then, keep this posture 10 second.
3, keep the action of 2, the right knee is also bent, the left hand holds the left palm, and the foot is as close to the hip as possible. Hold this action for 10 second. Then, return to the original supine posture, change one side and repeat the action again.
Yoga action of thin waist and stovepipe 2. First, slimming yoga thin waist action
1, wind-blown tree type
Exercise: Stand with your feet shoulder-width apart and your fingers crossed. Inhale, turn your palms on your chest, and guide your spine up with your arms. Exhale, bend your spine to the right and extend your arms. Inhale and return to the center. Exhale, bend your spine to the left and extend your arms. The above is a group, which can be repeated for 4~6 groups.
Efficacy: Remodeling waist muscle lines, strengthening digestion and absorption system, and inhibiting fat accumulation in waist and abdomen.
2, waist rotation type
Exercise: Stand with your feet shoulder-width apart and your fingers locked. Inhale, put your palms on your chest and extend your arms upward. Exhale and lean forward and downward from the waist until the back and arms are parallel to the ground. Inhale and exhale, and the arm drives the spine to twist 90 degrees horizontally to the right. Inhale and return to the center. Exhale, reverse direction, same way. 4~6 groups can be repeated.
Efficacy: promote intestinal peristalsis, clean up toxins in the body and consume excess fat in the side waist.
3. Spinal distortion
Exercise: Sit with your left leg on top and your right leg on the bottom. Place the right heel on the ground outside the left hip and the left foot on the ground outside the right knee. The elbow of the right hand rests on the outside of the left knee joint, and the left arm holds the right waist from behind. Inhale, stretch your spine upward and stand up straight. Exhale and twist completely to the left. Inhale and return to the center. Exhale and relax your limbs. The opposite is the same.
Efficacy: Massage the five internal organs, which can regulate the normal endocrine and digestive system and improve the phenomenon of fat accumulation in the body.
4. Lateral posture
Practice: stand up straight, take a big step forward with your right leg, and turn your left foot outward for 45 degrees, so that your right knee and toes are on a horizontal line, and press down as much as possible to make your right thigh parallel to the ground. Bend your body and put your right palm behind your right foot to support the ground. When you stretch your left arm as far as possible, you should still keep your right thigh parallel to the ground. Stretch your arms as far as possible and don't hunch over, which will expand your chest.
Efficacy: Exercise the whole back, leg muscles, hip muscles, abdomen and waist muscles.
5. Cobra squirms
Practice: Lie on your stomach, with your feet shoulder width apart, elbows bent, and hands on the ground on both sides of your chest. Inhale, push your palms to the ground, and extend your spine upward. Exhale and bend your spine. After inhaling, exhale, twist your spine to the right and look at the heel of your left foot. Inhale and turn back to the center. Exhale, opposite direction. 4~6 groups can be repeated.
Efficacy: Reduce excess fat in lower back, buttocks and buttocks. This formula can also strengthen the kidney, thoroughly metabolize toxins in the body and eliminate edema of lower limbs.
6. Locust type
Practice: prone, feet open shoulder width, arms separated from the body about two fists wide. Inhale and lift your limbs and body off the ground as much as possible, with your hands and feet at the same height. Breathe evenly for a while. Exhale, fall back to the ground and relax. 4~6 groups can be repeated.
Three to six stovepipe yoga moves
1, half lotus
Exercise:
A. Sit up straight, with your legs straight forward, your left leg bent on your right thigh and your feet facing up.
B. Exhale, stretch your left arm forward, hold your right toe with your left hand, turn your upper body to the right, put your right arm behind your back, and hold your left waist with your right hand.
C inhale, then exhale, and at the same time, turn your head and upper body as far as possible to the right, keep breathing naturally for 20 seconds, and change to the other side.
2, triangle rotation type
Exercise:
A. Stand with your feet naturally apart. Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees.
B. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet. The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand.
C stretch the shoulder and scapula 10 ~ 30 seconds. Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.
Note: the holding time on both sides should be the same.
3, cat arched back type
Exercise:
A. Kneel down, sit your hips on your heels, keep your upper body upright, put your hands on your legs naturally, and relax your shoulders and arms.
B, lift your hips, kneel on your knees, and hold your hands shoulder-width apart.
C, inhale, look up, abdomen, abdomen, hips up. Hold for 5 ~ 10 second.
D, exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds.
Note: repeat 5 ~ 10 times to relax.
4. Fish style
Exercise:
A, lie flat, legs together straight.
B Inhale, arch your back, lift your trunk off the ground, put your chest on it, raise your head and gently press your head against the ground.
C, arms straight, folded, feet lifted off the ground at the same time.
5. Side angle extension type
Exercise:
A. Stand with your face forward, with your legs as far apart as possible, with your hands at shoulder height and palms down. Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee.
B, the right arm down along the inside of the right leg, hand on the ground inside the foot. Face up, left arm to the front of your head, upper arm to your temple.
C, keep for 30 ~ 60 seconds, breathe steadily, inhale and get up, and repeat on the other side.
Note: concentrate on stretching the back and spine. The chest extends upward and backward, and finally the chest, buttocks and arms form a straight line.
6. Simplify the method of spinal torsion.
A, sit up straight. Put your hands flat on the ground, slightly behind your hips, fingers outward, and move your left hand first above your legs and then above your right hand.
B, put your left foot on the outside of your right knee, and stretch your right palm to the back, inhale, and try to turn your head to the right to twist your spine.
C. hold your breath for a few seconds. Exhale and turn your torso back to its original position. Switch to the other side.
Note: Don't bend over.