Stamp the blue words on it and pay attention to us! Having the soft lines of the abdomen is the goal pursued by many people.
Thin belly yoga can not only beautify the abdominal lines, but also effectively regulate the endocrine, protect the uterus, and eliminate the pain and discomfort in the waist and abdomen…
Today, let’s follow the small weaving thin belly yoga.
The three Warrior poses stand in the basic triangle, first do the first warrior pose, slowly move the center of gravity to the right foot, and slowly move the raised arms forward; Lift the left leg slowly; Straighten the right knee and keep the left leg, upper torso, head and arm in the same line for 30~60 seconds; Inhale, bend the right knee, and bring the left toe back to the ground; Exhale, legs straight, hands down; Do the same exercise on the left side.
Plank starts with downward dog.
Then inhale and move the torso forward until the arms are vertical to the floor, the shoulders and wrists are vertical, and the torso is parallel to the floor; Press the outside of the arm inward and place the index finger firmly on the floor.
The shoulder blades rest firmly against the back, then unfold from the spine.
At the same time, extend the clavicle area from the sternum; Press the front side of the thigh upward toward the ceiling, while pressing against the tailbone toward the floor and stretching toward the heel.
Lift the head from the back of the neck and look forward to the floor.
Single leg downward dog crotch opening starts from downward dog pose, with feet close together to keep two thumbs close.
Keep the left heel in contact with the floor, raise the right leg to form a single leg downward dog pose, and then bend the knee.
Try to keep the heel of the right leg close to the hip and stretch the knee up as much as possible.
Raise your head to the left and stretch and bend your spine.
Keep your feet and head as close as possible; Keep this motion, take 5 deep breaths, and then relax.
Kneeling on the ground in downward dog pose, put the fingers of both hands on the ground with shoulder width apart, keep both legs close to the ground, and keep both feet in line with both hands; Fully extend the arms forward; Inhale, straighten your legs and lift your hips higher; The arms and back shall form a straight line, and the head shall be between the arms; Place your heels on the ground.
If the heel cannot stay on the ground, put the heel as close to the ground as possible to help stretch the Achilles tendon; Take a deep breath and hold this position for about 1 minute; Exhale and return to the kneeling position with both hands and knees on the ground.
Single leg plank \ single leg plank can refer to the practice steps of plank, plus the forward leg retraction movement, using abdominal and arm strength to keep the body in a balanced state.
The difference between this pose and the downward dog pose is that it uses the strength of both elbows to test the balance of the body.
The warrior stands in a basic triangle, with the right toe pointing to the right front, the left toe turning to the right about 30 degrees (it can also be 15 degrees at the beginning, and the angle can be adjusted slowly after becoming proficient), bend the right knee (the toe and calf are 90 degrees, and the calf and thigh are 90 degrees), and make a right bow step; Turn the upper torso to the right, inhale, and slowly raise your hands from the side to the top of your head.
Put your hands together and keep your elbows straight; Exhale, look up, look at your fingertips, and breathe naturally for 30~60 seconds; Inhale, face forward, look ahead, straighten your right knee; Exhale, separate your hands and put them on your side naturally; Do the same exercise on the left side.
The baby style feet are separated by a certain interval, the hips sit on the heels, the body bends downward, and the abdomen is close to the thigh surface; Straighten your arms and place them on the floor in front of your body.
Put your palms on the ground.
Lower your head so that your forehead is on the floor.
Straighten your back.
Reverse bench sitting position, legs straight forward, upper body straight, hands behind hips, fingertips pointing to the rear or hips; Inhale, and slowly lift your hips and legs off the floor to the maximum; Exhale, step on the floor with the soles of your feet, relax your neck, and look back.
Hold for 6-10 seconds and breathe evenly.
The body is in an oblique straight line; Exhale, return to step one, and relax.
Note: do not put all the supporting force on your hands, but use the strength of your waist and back.
Beginners of simple side plank pose can choose this pose, which is easy to practice and can transition to side plank step by step.
The boat pose starts with “stick sitting”, sitting with your back straight and slightly backward.
Keep your feet close, bend your knees, keep your feet close to the ground, and put your hands behind you on both sides; inhale.
Lift the lower leg until it is parallel to the ground, with the toes pointing upward, and then tilt the upper body back at an angle of 45 degrees to the ground.
Press both hands on the ground to help support the body.
The abdomen is tightened to balance the whole body; Exhale, lock your heels, push your feet straight at a 45 degree angle, and form a “V” shape between your torso and your feet.
Lift and extend both hands forward parallel to the ground.
Gather the strength of the trunk, straighten the back and chest.
Clamp your feet together; Keep breathing naturally.
Hold this position for about 10 seconds or more.
The side plank style is based on the flat plank style, tilting the whole body to the right and balancing only with the right hand and right foot.
The outside of your right foot should be firmly on the floor to tighten your hips.
Keep the shoulders, waist, hips and legs in a straight line; When inhaling, stretch your left hand upward and look at your fingers.
If you can complete three breaths, you will continue the following exercise; When exhaling, put your hand beside you, then bend your left leg, lean forward slightly, hook the big toe of your left foot with your left thumb, index finger and middle finger, or grasp the forefoot with your hand, and extend your left arm and left leg vertically upward.
Hold this pose for 15 seconds or more.
It’s best to keep breathing deeply and regularly, which is the second important factor to keep you stable.
Remember to tighten your body and feel your hips pushing forward; Release your toes as you exhale, then return to plank, and prepare to practice in the opposite direction.
Garland preparation this pose is the preparation stage of garland, assuming a squat position with both knees facing outward; Straighten your arms forward, extend your back, and lower your head.
Try to find your balance, stretching in the direction of the pelvis, with the upper back extending longitudinally and the back extending toward the ground.
If you don’t do any stretching, your posture will be unbalanced..