Recently, many fans commented that with the growth of age, the back is getting thicker and thicker, and the tiger back and bear waist is very “aunt” temperament…
Today, Xiaobian has compiled a set of beautiful back Yoga sequence.
If you don’t want to be a woman with tiger back and bear waist, this set of beautiful back sequence is particularly suitable! Let’s practice! Action 01: lie prone on the yoga mat with the instep close to the ground and the hands in the shape of letter L.
tighten the core, exhale, lift the elbows upward, inhale and restore with breathing, and maintain dynamic practice for 12 times.
Action 02: lie prone, separate the feet with the same width as the hip, inhale and prepare, exhale, lift the elbows upward for 5 times, tighten the core, relax the shoulders away from the ears for 5 times, and cooperate with breathing practice for 3 groups.
Action 03: lie prone, Lift your shoulders and forehead off the ground, inhale with your instep close to the ground, straighten your arms forward, exhale and bend your elbows downward to cooperate with your breathing, and maintain dynamic practice for 12 times.
04.
Lie on your stomach, bend your elbows, lift your hands upward to prepare for inhalation, exhale your elbows downward for 4 consecutive times, pay attention to the adduction of your shoulder blades, look down for your heels to practice 3-5 groups, pay attention to the core tightening action 05, lie prone on the yoga mat, Put your toes to the outside, hold your hands flat, exhale with your thumb upward, close the core, lift your hands off the ground, feel the chest open, retract your shoulder blades, inhale, restore, and practice 12 times dynamically.
06.
Lie prone, start with action 05, inhale and prepare to exhale, raise your hands upward, quickly practice dynamically, pay attention to the hip line, relax your shoulders and cooperate with breathing, and Practice 10 groups of actions 07 and lie prone dynamically, Stretch your hands straight forward, slightly wider than your shoulders, inhale to extend your spine, exhale and take in your breath, lift your hands up, inhale, restore neck relaxation, dynamically practice level 12 action 08, keep exhaling in the preparation position of action 07, lift your hands up for 10 times, pay attention to shoulder relaxation and sinking, core tightening action 09, keep lying prone on the yoga mat, tighten your hands, bend your elbows downward, exhale in the shape of letter W, Chest off the ground, elbow up inhale, restore, dynamic exercise 12 times, action 10, keep in the preparation position of action 09, exhale, tighten the core, chest off the ground, arm up for 5 times, inhale and restore, pay attention to scapula adduction, dynamic exercise 5 groups of actions 11, lie prone on the yoga mat, exhale on both sides of the hips, tighten the core, inhale with both hands and legs off the ground, restore, Dynamic exercise 10 times action 12.
Keep in the preparation position of action 11, inhale, extend, exhale, tighten the core, lift both hands and legs off the ground, extend the lumbar spine for 3-5 breaths, and restore the prone action 13.
Kneel and stand on the mat, with both knees the same width as the hip, thighs vertical, toes hooked back, raise and exhale with both hands, close the abdomen, roll the spine down one by one into the puppy pose, and extend the spine, Chest downward, arms extend forward, stop for 5 breaths, withdraw from the small dog pose, slowly return to the kneeling position, inhale arms up, exhale, bend elbows down and close in front of the chest, and stop for 3-5 breaths.
If the back fat accumulates too much, it will not look good from the physical point of view.
From the health point of view, it will block the back meridians, which is not conducive to health.
Therefore, women must practice their back!..