For those who practice yoga for a long time, your body shape may have been very symmetrical and tight! But the heart that wants to pursue the perfect figure will never stop! Today, I share a set of Yoga sequence with exquisite body shape, which can not only thin the shoulders and back, but also close the abdomen and raise the hips.
You need to prepare an elastic band.
What else are you waiting for? Practice quickly! Action 1.
Stand in the mountain position, with your legs as wide as your shoulders, inhale, step on the elastic belt with your feet, abduct one right shoulder, pull the elastic belt with your right hand to exhale, tighten the core, straighten your right hand outward, repeat the exercise for 10-15 times, and then change to the other side.
2.
Keep the basis of the previous action, straighten your right hand forward, pull the elastic belt to exhale, tighten the core, abduct your right shoulder, straighten your arm, and pull the elastic belt outward, Keep your wrists straight, repeat 10-15 times, and then change to the other side.
3.
Stand in a standing position, with your legs slightly wider than your shoulders.
Put an elastic band on the outside of your thigh with your toes outward, inhale, hold your hips and exhale with both hands, tighten the core, bend your hips and knees, squat down, inhale, restore, open the elastic band on your right leg outward, alternate left and right, and repeat 10-15 times.
4.
Maintain the mountain standing position, Cover the elastic belt on the outside of the thigh to exhale, tighten the core, slightly bend the hip and knee, push the right leg outward, open the elastic belt, repeat the exercise for 10-15 times, change the other side action 5.
Quadruped support position, press the elastic belt with both hands, exhale and retract the core, pull the elastic belt sideways with the right hand, bend the left leg, abduct the left hip, repeat the exercise for 10-15 times, and then change the other side action 6.
Lie prone, Straighten your hands backward, cover the back of your hands with elastic band to inhale, extend your spine and don’t exhale your cervical spine too upward, tighten the core, lift your chest off the ground for 3-5 seconds, and repeat the exercise for 10-15 times.
7.
Lie on the left side, bend your legs slightly, bend your hips slightly, bend your knees slightly, cover the elastic band on the outside of your thighs, straighten your pelvis and exhale, tighten the core, and push your hips to drive your hips to do external rotation The practice of internal rotation is repeated 10-15 times, changing to the other side.
8.
Sitting mountain pose, the elastic belt is set in the middle of the soles of the feet, stretch the two ends of the elastic belt with both hands straight, exhale, tighten the core, bend the elbow with the right hand, pull the body backward to the rear right, inhale, restore left-right alternation, repeat 10-15 times.
9.
Supine position, shoulder blades off the ground, bend the hips with both legs, and grasp the elastic belt with both hands, Exhale with your feet wrapped around the elastic band, tighten the core, slowly inhale down your legs, slowly restore, and repeat 10-15 times.
10.
Supine position, bend your knees, put your feet on the ground, toes outward, cover the outside of your thigh with an extension band to exhale, tighten the core and roll your tailbone into the bridge inhalation, and force the outside of your legs to open the elastic band to inhale and restore, Repeat 15-20 times ▼ teacher wechat ▼▼ select yoga products in the lower left corner of recent good classes and good things..