When moving the body, the muscles of the arm

When moving the body, the muscles of the arms are always tightened, the center of gravity moves to the chest, the shoulders are relaxed, and the chest is attached to the ground; the thighs are always perpendicular to the ground.

[Tips]

Breathing gently, keep it for 10-15 seconds.

Step four

Exhale, try to put the chest and chin on the bed, the hips are lifted, and the armpits are placed down as far as possible.

Step three

Inhale, look up, slide your arms forward and straighten your arms.

Step two

Kneeling together, sitting on the bed, leaning forward on the upper body, sticking the legs on the chest and abdomen, laying the bed on the forehead.

step one

Efficacy: relieves physical fatigue and removes excess fat from the shoulders. Correct the hunchback, buckle the shoulders, and beautify the shoulder lines. Improve constipation.

4, lizard type

When turning, keep the spine straight and pay attention to balance.

[Tips]

Inhale, lift the arm side and stretch the spine. Exhale, twist the abdomen, shoulders, and head to the right side, and put your hands together on your chest. Normally breathe and keep your eyes on the right back side.

Step two

Close the left leg to the right hip, the right foot across the left knee, and place the right foot in front of the left knee; straight up the spine and sit on the bed.

step one

Efficacy: Can quickly eliminate the back pain, back pain and hip pain caused by sedentary; in the torsion, the neck muscle, liver and spleen can be strong, effectively relieve the fatigue of the neck and neck, correct the hunchback, buckle shoulder and other unhealthy posture. Nourish the nervous system.

3, spine twisting

Try to keep your knees close to the bed. After finishing the action, straighten your legs and relax.

[Tips]

Inhale, raise your head and stretch your spine. Exhale, bend forward, put your forehead as close to the bed as possible, and keep breathing for one minute.

Step two

Sit on the bed, bend your knees, and your feet are opposite. Grasp the feet with both hands, straighten the spine, and the heel will be close to the inside of the thigh.

step one

Efficacy: Keep the kidneys, prostate and bladder healthy; at the same time, it is very beneficial for women. It can adjust irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

2, beam angle

Need to add, yoga is a kind of self-cultivation physical training. Each individual movement contains different meanings and functions. When we practice, we can refer to the picture to achieve our maximum limit. Over time, we will continue to stretch our We will slowly reach the standard position of the picture, I hope everyone can learn from it.

There are several changes in the “sitting angle” that are difficult to change to varying degrees. Beginners should proceed according to their own abilities, and do not force the legs.

[Tips]

Exhale, the arms and upper body slowly stretch forward. Attach the abdomen, chest, and chin to the bed surface in turn. Keep this position for about 4 to 12 breaths or longer. The spine must remain stretched throughout the process.

Step three

Inhale, stretch your arms up and straight up your back.

Step two

Sit down, keep your feet straight, slowly open your legs to the limit and try to straighten your knees.

step one

Efficacy: Adjust the skewed pelvis, the effect of thin waist is obvious, help open the leg ligaments, tighten the leg muscles, beautify the leg type. Change the menstrual symptoms. Long-term practice can also make the skin smooth, smooth and energetic.

1, sitting angle

Weight loss yoga before going to bed

In order to have a perfect curve, female friends want to use all kinds of methods to lose weight. The most common one is yoga to lose weight. Xiaobian recommends everyone a set of yoga before going to bed, so that you can lose weight easily before going to bed!