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Slim waist and stovepipe yoga exercises

8 People involved  2021年04月02日 10:20  classification : Weight loss  comment

WarmUp: Stand upright, with your feet shoulder-width apart, and place your hands on a club about 1 meter long, such as a golf club, with your chest and abdomen raised, and your chin slightly raised. Breathe still for about 3-5 times.

  1, flat type

  ① Kneel on the knees like an animal crawling, and stretch your arms on the ground.

  ②Bend your arms so that your elbows touch the ground to support the whole person.

  ③ Inhale, straighten your knees, raise your hips, and align your feet with your hips.

  ④ Exhale, maintain the action for 3-5 breaths.

  ⑤ Inhale, bend your arms, move your center of gravity forward, and lower your crotch.

  ⑥ Exhale, maintain the action for 3-5 breaths.

  2, side triangle type

  ① Stand upright, hands on hips, eyes looking forward.

  ② Inhale, straddle the right foot forward about two steps wide, and the left foot back the same distance, with both feet stretched straight.

  ③ Exhale, stretch your left hand and raise your head high.

  ④ Inhale, bend your body forward so that your body is parallel to the ground, and your left hand touches your right foot.

  ⑤ Stretch your right hand and raise it so that it is in line with your left hand, look up at the tip of your right finger, and exhale.

  ⑥ Maintain the action to breathe 1-2 times, switch sides and repeat.

  3, baby type

  ① Inhale, kneel and sit on the ground, keep your knees touching the ground, sit on your hips on your heels, and stand upright.

  ② Bend your body forward, place your forehead on the ground, your abdomen close to your thighs, hold your heels with your hands, and exhale.

  ③ Maintain the action to breathe 3-5 times.

  4, mountain variant

  ①Stand in the mountain style, straighten your chest and abdomen, close your chin and look forward, clamp your legs, and inhale.

  ② Put your hands together into a prayer device behind your back, and exhale.

  ③Move the center of gravity to the right foot, raise the left foot straight forward, about half arm height, and inhale.

  ④ Put down your left foot and exhale.

  ⑤Kick back with the right foot stretched straight, lean forward slightly, and inhale.

  ⑥Restore, exhale. Repeat with another foot.

   5. Bow pose

  ① Lie on your stomach, straighten your limbs and straighten your arms forward.

  ② Inhale, bend the right knee, bring the calf and abdomen to the back of the thigh, and grasp the ankle of the right foot with the left hand backward.

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