1, side plate variant
This pose helps to eliminate excess fat in hands, balance arm muscles and drive away meat worship. It can also exercise the muscles of the legs, waist and coccyx, shape the body, and help nourish the pelvis and promote blood circulation through leg stretching.
A. Lie on the ground, open your feet to hip width, bend your elbows on both sides of your shoulders, and adjust your breathing.
B. Raise your hips upward, keep your arms straight, lift your trunk off the ground and stretch upward, keep your knees straight and keep your body balanced.
C. Turn the trunk to the right, bend the right knee, put the heel of the right foot close to the left knee, tilt the head upwards, keep breathing for 3-5 times, and stick to the above actions 10-20S.
D Return to prone position, exhale, change the other side, and repeat the above actions for 3 times.
2. Hanuman back bend
By stretching the legs, this pose helps to fully stretch the ligaments of the legs, prevent sciatica, enhance the strength of the legs, balance the leg lines, and promote the blood circulation and digestion of the pelvis.
A. Kneel on the ground, point your knees to the ground, straighten your spine, put your hands on your sides naturally, and adjust your breathing.
B. Move your left foot forward, your right foot backward, press your knees down, and stretch your feet in their respective directions, so that your legs are as straight as possible in the split position and as close as possible to the floor.
C Raise your hands above your head, stretch them together, bend your back until your ankles are supported by your hands, and keep breathing for 3-5 times.
D Return to the kneeling position, exhale, change the direction of your feet and repeat the action for 3 times.
3. Riding twist
This pose can exercise leg muscles, maintain balance, and help stretch the spine to prevent arthritis and sciatica.
A. Stand in the mountains, straighten your spine, put your hands on your sides naturally, and adjust your breathing.
B. Move your left leg forward, bend your left knee, straighten your right foot backward, sink your hips, and press down your torso so that your left thigh is parallel to the ground, and your right knee points to the ground to keep your body balanced.
C Bend your right elbow on the ground, hold your right ankle with your left hand, lean to the left, keep breathing for 3-5 times, and stick to this action 10-20S.
D. Return to Yamagata, exhale, change the position of feet, and repeat the above actions for 3 times.
Sticking to yoga is an attitude, girls, don't give up halfway!