In addition to practicing yoga, this ancient exercise can also make your body stronger and more attractive. Let's take a look at these 12 challenging yoga moves that tighten your hips, thighs, abdominal muscles and upper body. These 12 actions are done in order. Some actions are divided into right and left, then do the right first, then the left. 1, 1/4 dog type Target parts: shoulder, upper back and abdominal muscles Under-dog preparation: push the five fingers outward and lower the forearms to the mat. Check to make sure your middle finger and elbow are in a straight line. Stretch your knees and heels as far as possible, and move the heel slightly outward to a position slightly wider than the toes so that the outside of the feet is parallel to the edge of the yoga mat. Keep your head relaxed between your arms and look in the direction of your legs or navel. 2, balanced support star Target parts: arms, shoulders, abdomen and thighs 1/4 dog posture preparation, hold up the elbow, and return to the lower dog posture. Put your feet together and put your thumbs together. Move your right hand to the left by a distance of about 15 cm so that it is in the upper middle of the yoga mat. Move your right foot forward 2 inches, your toes to the left, and the center of gravity to the right. Reverse the right side of the body and leave the left arm out of the mat. Lift your left leg and lift it into the air. Hold it and place the center of gravity completely on your right and right feet. Look at your left hand with your eyes and keep your shoulders, spine and hips in a straight line. Stick to this position, take a deep breath 5 times, tighten your muscles and keep your body balanced. 3, knee-shoulder Target parts: abdomen, upper body, legs Balance the star posture preparation, put the left hand and the left foot back on the mat, and straighten the legs and legs in a plate posture (pushing up position). Make sure your shoulders are directly above your wrist. Bend your right knee and lean as far as possible to the chest. Keep this knee-shoulder posture for 5 deep breaths. 4, sprint Target parts: thighs and hips Prepare your knees and take your right leg to the position between your hands and turn into a low lunge. Press down on the body and pass the right arm under the curved right knee. Hold your hands and fingers across the right ankle. Put all the weight on your legs, not your hands. If this is too heavy for your thigh muscles to hold on (this action is very strong!), hold one of your hands or hands on the floor. Keep sprinting posture and take a deep breath 5 times 5, sideways twilight Target parts: thighs, buttocks and shoulders Sprint preparation, put your hands on the floor, and take back the right foot to do a series of excessive movements (four-column to upper dog-style to lower-dog style). Inhale, walk forward or jump to the middle of your hands, exhale, and bend your legs. Inhale again and lift up the upper body to resume standing. While inhaling, close your feet, bend your knees and slowly squat down and raise your arms. Exhale and place the right elbow on the outside of the left knee. With the palms together, squeeze the thighs with your elbows and twist your chest as much as possible. The right hip circumference is slightly adducted, keeping the knees parallel. Keep the sideways twilight and take a deep breath 5 times. 6, standing legs stretched Target parts: abdomen and thighs Sideways twilight preparation, twisting the body facing straight ahead and standing upright. The right leg is stepped to the right, keeping the feet parallel and maintaining a distance of 3 to 4 feet. Inhale and raise your arms. Straighten your legs, exhale, center your hips, and slowly lower your upper body until it is parallel to the ground. Focus on tightening the abdomen and move the center of gravity forward to the toes. If this action puts your back overburdened, you can put your hands on your hips or thighs to share the stress. Keep standing legs stretched and take a deep breath 5 times. 7, goddess Target parts: thighs and hips Stand up and stand ready to lift the upper body. The heel is adducted, the knee is bent, and the squat is down until the quadriceps are parallel to the ground. Tighten the caudal vertebrae and keep the shoulders directly above the hips. Raise your arms, bend your elbows to 90 degrees, and open your palms to the front. Put the center of gravity on the heel and keep the goddess deep breathing 5 times. 8, warrior three Target parts: abdomen, back and thighs Prepare the goddess, straighten your legs, move your right foot to the front of the mat, and close your feet. Move the center of gravity to your right foot and straighten your arms over the top of your head. Lift the left leg back and tilt the chest down until the upper and left legs are parallel to the ground. Tighten the abdomen to protect your lower back. If you have pain in your lower back, put your hands on your hips. The Warrior is balanced in three styles and takes 5 deep breaths. 9, the new moon Target parts: thighs and abdomen The warrior is prepared in three styles, with the left foot behind the back of the mat and lifting the body into a warrior. Then, twist the body to open the ankle, arm and chest into a warrior. Then, later, bend your left hand and place your left hand on the back side of the left leg. Lift your right hand to the top of your head and feel the extension of the right side. While pressing the hips down, keep the front knees facing straight ahead and no more than the right ankle. Keep the crescent moon and take a deep breath 5 times. 10, crow style Target area: abdomen and upper body Prepare for the new moon, hold your hands on the floor, and complete a series of actions on your right foot (four-column to upper-dog style to lower-dog style). Inhale, walk your feet forward or jump between your hands. Bend your knees down and place your arms on your shoulders. Try to open your fingers and form a solid and strong support point. Straighten your legs and raise your knees as far as possible to the position of the triceps (back of the arm). Slowly move your weight to your palm and lift your feet off the ground. Put your feet together and try to close your knees to help you maintain balance and reduce stress. Keep the crow type, take a deep breath 5 times, and look at the front floor with your eyes. 11, Oriental stretch Target parts: upper body, buttocks and thighs Put your feet back on the floor, put your hands on your sides, and straighten your legs forward. Put your feet together and put your hands together 15cm--20cm behind you, and reverse your fingers to your hips. Inhale, hold your hands with your hands and feet, raise your hips as much as possible, and stretch your spine. Head back, squeeze the outside of the feet to exercise the inner thigh muscles to maintain the oriental stretch, and take a deep breath 5 times. 12, wheeled Target parts: arms, upper back, thighs and hips Drop your hips on the floor. Lie flat on your face, bend your knees, and step on your feet (heel as close as possible to your body). Bend your elbows and place your palms on the ground above your shoulders with your fingers facing your feet. Inhale, push your hands with your hands, and let your head, shoulders and hips off the ground. Try moving your hands and feet inward to shorten the distance between them. Hold this position, take a deep breath 5 to 15 times, then slowly drop your body. Hold your knees and try to close your chest to relax your back. Then, roll the body to the sitting position, straighten your legs, and make a simple sitting flexion extension as a wheeled relative posture. After taking a deep breath for 5 times, switch to the lower dog type and repeat the above action from the left side. A metal locker-style dresser is a piece of furniture with several drawers for storing clothes or kids toys or for home office storage. Metal Chest of Dresser,Metal Locker Dresser,Metal Dresser for Sale LUOYANG SHIDIU IMPORT AND EXPORT CO., LTD , https://www.shadow-cabinet.com
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12 targeted yoga moves to see where you want to practice!