This way of forward bending, strong spine, stovepipe and waist, make you beautiful to the core!
This way of forward bending, strong spine, stovepipe and waist, make you beautiful to the core!
"Forward flexion" is relatively common in yoga asanas. Whether it is standing or sitting, the forward flexion of the trunk makes the thighs stick to the groin area, which can effectively strengthen the spine, exercise the abdominal muscles, stretch the posterior muscles and tendons, and play The key to the effect of stovepipe waist shaping is to have an elegant posture and enhance the overall temperament, so that you are not only thin but also beautiful, beautiful to your bones.
Today, Xiaobian brings you a set of super classic "forward bending" yoga movements. During the exercise, you need to keep your legs straight, the spine is in an arched position when bending forward, keep the abdomen adducted, and the roots of the thighs should be as close to the groin as possible. , without further ado, let's start today's yoga class!
- Standing forward bend
Standing Forward Bend, known as Uttanasana in Sanskrit and Standing Forward Bend in English, is one of the classic forward bends. Practitioners with back strain can use fixed objects such as walls to assist.
During the exercise, keep the knees together and straight, the hips are adducted and raised, the elbows are bent to hold the ankles, and the torso is as close to the legs as possible, which helps to strengthen the strength of the legs, flex the knee joints, and beautify the shape of the legs. When bending forward, the abdomen is adducted, and the spine is arched, which can flex the spine, elegant posture, massage the abdominal organs, improve the digestive system, and slim the waist.
Asana points:
The practitioner stands on the ground in Mountain Pose, straightens the spine, looks forward, knees together and straight, hands on both sides of the crotch, keeping the abdomen, the trunk starts from the hip joint and slowly bends forward to make the trunk Stick to the leg, bend the elbows back and hold the ankles, keep the balance for 30 seconds.
- Sitting forward bend
Sitting forward bending, one of the "forward bending" yoga poses, mainly starts from the basic sitting position, the torso is bent forward so that the abdomen is as close as possible to the root of the thigh, the neck can be slightly raised during the exercise, the shoulders can be opened, and the abdomen can be maintained. Adduction, the spine is slightly arched upwards, which can exercise the core muscles of the legs, stretch the ligaments of the legs, flex the joints, beautify the lines of the legs, strengthen the abdominal muscles, massage the abdominal organs, promote metabolism, and flatten the lower abdomen.
Asana points:
The practitioner sits on the ground, with the legs together and stretched flat on the ground, the heels touch the ground, the spine is straight, the eyes are looking straight ahead, the hands are raised forward, the palms are facing each other, the abdomen is retracted, and the torso slowly moves forward Do the flexion exercise so that both hands hold the arches of the feet, the neck is raised to keep the eyes ahead, the elbows can be slightly bent, adjust the posture to maintain balance, and insist on 3-5 breaths.
Blessed are the girls who want to slim down their legs and shape their waists. This set of yoga poses will help you get it all done. If you practice every day, your legs will be thinner, your waist will be thinner, your body will be more elegant, and your people will be beautiful.