Yoga pigeon style, which yoga exercises are thin thighs and buttocks?
Which yoga exercises are thin thighs and buttocks?
Many people want to have attractive buttocks and long, straight legs to walk in the wind.
Yoga has many poses of thin legs and buttocks, and the effect is also very obvious. To develop an exercise plan for lean legs and buttocks according to your obesity, here are a few yoga poses that make you confident and are only the most basic, simplest and easiest to learn:
1. Inverted arrow, lying on your back with your body and legs in L shape, lift your legs together and hook your toes back, from the beginning for 30 seconds to one minute to three minutes, repeat three groups.
2. Stand forward and bend, stand on the mat, feet together, lead the body forward and downward with your hands up as you inhale, keep your abdomen close to your thighs, straighten your legs as much as possible, stretch your spine, legs and buttocks, keep 8 breaths and repeat three groups.
3. Phantom chair, stand on the mat, feet as wide as shoulders, lift hands as you inhale, body downward and backward like sitting on a chair, knees can not exceed toes, thighs parallel to the ground, body leaning forward, eyes looking forward, keep 8 breaths, repeat three groups.
4. sit at the angle, sit with a walking stick on the mat, open your legs to the maximum angle, hook your toes, press your body forward and downward to the ground as you inhale, extend your spine, feel the stretch of your legs and buttocks, keep it for 1 minute, repeat three groups.
The above yoga poses can be practiced every day, and women should not practice anteflexion and inverted postures during their menstrual period.
Yoga can achieve the effect of thin legs by activating and stretching the thighs and buttocks. There are three poses for the front, back and buttocks of the thighs.
1. Horseback riding-stretch the front of the leg and iliopsoas muscle
Yamashi stands on the cushion with one foot taking a big step back.
The lower leg on the instep is on the ground, and the other leg is perpendicular to the ground.
Inhale arms up, straighten spine, exhale, shoulders relax and sink
Keep it for 2-3 minutes and change to the other side.
2. Horseback riding variant-stretching the back of the leg
Start riding with your hands on the front sides of your front feet
Buttocks back, straighten front legs, rear thighs perpendicular to the ground
Inhale and extend the spine forward and exhale to deepen the stretch
Keep it for 2-3 minutes and change to the other side.
3. Pigeon style-open hips and groin
Bend the right knee with the right heel directly in front of the left hip
The right knee can be moved slightly to the right to the outside of the hip.
Hold your hands on the floor or on a yoga brick to feel the stretch of the hip flexors of the hind legs, the folded buttocks of the forelegs and the lateral muscles of the buttocks.
Pay attention to the alignment of the hips and pad the blankets under the right buttocks
Keep a few breaths and repeat the exercises on the other side.
Some movements in yoga are not as fast and dynamic as fitness training, but there will be a lot to gain if you stick to it. Here are some yoga exercises to help you lose weight on your thighs and buttocks.
Action one: lie on your back and kick your legs
Lie on your back on the yoga mat, landing on your back, feet apart, knees bent, soles completely on the ground, thighs straight, hands behind your head, and slowly lift your shoulders off the ground, twisting your face slightly to the right. Slowly lift the left leg off the ground and point upward, the right leg bent and lifted off the floor, keeping the right thigh face perpendicular to the floor for at least 15 seconds, and be sure to keep the legs straight and stretched during this process.
Action 2: clam opening and closing
Lying on the side of the yoga mat, the body is perpendicular to the ground, the body and legs are at a 120-degree angle, the size and legs are 90 degrees, the thighs and calves are apart, and the feet are closed. Slightly feel the strength of the buttocks, sore, hold for 30-60 seconds as a group, three groups a day.
Action 3: crescent style
First of all, King Kong knelt on the mat with his toes facing back. Inhale and kneel on the yoga mat. Step forward with your right foot so that your calf is perpendicular to the ground. Then lean forward, hands clasped in front of the chest, the center of gravity is unstable friends can put their hands on the sides of the right foot, palms or fingertips touch the ground. The left leg slides back slightly to lower the hips. As you inhale, raise your arms from the front with palms facing each other. Keep the right calf perpendicular to the ground. Take in the buttocks, lift the sacrum and ribs at the same time, and bend the spine so that the back of the body looks like a crescent. Pay attention to the back of the neck and keep breathing steadily for 10-15 seconds. Straighten your spine and neck, put your arms down and land with your hands on the ground, move your hips back, return your right leg to your knees, retract your hands and sit on your heels. Then get up, return to the kneeling position, rest for 30 seconds and practice on the other side.
Regular practice of yoga can make women have a more elegant and graceful posture, and over time, you will feel that physical changes are no longer limited to weight loss.