The perfect body curve is inseparable from the beauty back. If you have a tiger back, it is difficult to be beautiful! Today, Xiaobian shares 8 beautiful back yoga exercises, and the fat burning yoga tutorial helps you to easily shape the perfect S curve.
Warrior three
Efficacy: strong shoulder and back muscles
Stand with your feet together on the yoga mat. Beauty back yoga, move the center of gravity to the left leg and then lift the right leg backwards. The body leans forward to the ground and keeps the balance, and the arms extend parallel to the front. Tightening the lower abdomen , keep the correct posture and do 3-5 soothing deep breaths.
Half moon
Efficacy: Strong back and body lines
The starting position is the lower dog style. Place your right foot forward between the two hands, and slowly raise your hands to the Warrior style. Spread the ankle, arms and chest to the Warrior 2 position. Place your left hand On your left ankle, the right arm stretches out and keeps a certain distance from the right side of the body.
Place the center of gravity on your right foot and slowly raise your left foot. Place your right palm flat on the floor. If your hamstrings are tight, you can bend your right knee slightly or use yoga bricks to complete the movement. Evenly distribute the weight of the body to the right and right feet. Head down first and look straight at the ground. Lift the left arm up and stretch it, turn your head to the top, and look at the left hand.
Maintain the correct posture and make 5 soothing deep breaths, then switch to the other side to complete the action.
3. Side lighting
Efficacy: strong buttocks, quadriceps and upper back muscles
Stand with your feet together. Inhale, slowly bend your knees and lift your hands over your head to the twilight position. Place your right elbow around the front of your body on the outside of your left knee and exhale, with your hands folded, with your lower elbows Press the outside of the thigh and twist the chest to the outside as far as possible. Gently stretch the right hip backwards and try to keep the knees parallel.
Maintain the correct posture and make 5 soothing deep breaths, rub your feet and inhale, and slowly raise your back to restore the posture to the Twilight style. The left elbow is placed around the front of the body and placed on the outside of the right knee and exhaled. Again, keep the correct posture and do 5 soothing deep breaths.
4. Side support
Efficacy: Strong back and abdominal muscles, reshape the sides of the body and arm lines
The starting position is the lower dog type, and the feet are clamped together to close the big female toes. Move the right hand to the left to the top of the yoga mat. Turn up 90° to make the body face to the right, the right heel touches the ground, and the right foot slightly bends to help the body maintain balance. Slowly raise your left arm and lift it up. Keep the correct posture and breathe 5 times soothingly.
5. Dolphin flat
Efficacy: stretching abdominal muscles, back, arms and shoulders
The starting position is the lower dog type, the forearm is slowly lowered and attached to the ground to open the feet, the shoulders are perpendicular to the elbows, and the body is kept as straight as possible. Maintain the correct posture and breathe 5 times soothingly.
6. Bow
Efficacy: Strong back muscles
The stomach is lying flat, then the abdomen is pressed against the ground, the upper body is lifted, the legs are bent toward the head, the right arm is extended backwards and the right ankle is grasped, and then the other side is grasped with the left hand. After tightening your ankles, try to put your toes together, take a deep breath, stretch your insteps, stretch your toes as much as possible, and shift your center of gravity forward. Try to force your abdomen instead of your pubic bones. Keep your posture and breathe 5 times soothingly. .
7. Locust
Efficacy: Strong back muscles
Keep your abdomen close to your feet and put your arms together. Put your arms on your sides and put your palms up. Inhale, lift your legs, head and upper body, and raise as much as possible. Support your hands with your hands. Soothing breath, try to Relax your shoulders and hips. Extend your body from head to toe. Stretch your body as much as possible with the power of the spine. Maintain the correct posture and breathe 5 times soothingly, then relax on the yoga mat.
8. Wheeled
Efficacy: Strengthen the strength of the back and upper body
Lay your back on the yoga mat. Pull your legs inward and place your feet flat on the pad (the heels are as close as possible to your hips). Bend your elbows to place your palms flat over your shoulders, with your fingertips aligned Toes. Inhale, use both hands to support the ground, so that the ankles, shoulders and head slowly leave the ground. Keep the correct posture and breathe 5 times soothingly.
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