Yoga 5-style building sexy Xiaoman Yao

The first one: Crescent Variant - nurture side of the waist

step1: legs open, inhale the arms Taizhi level, breath, relax shoulders, the palm flip down. Binocular head-up front.

step2: take a deep breath, exhaled, when the upper level of the right to relax Youyao fall. Note that the body should not lean forward and not arched,Feel the body should be close to a wall, shoulders outward as far as possible to open, flat lateral bending. Felt to be stretching the left side of the waist. You can reach a comfortable position, do not insist on its own can achieve a beginning level of coaching. For 15 seconds, restore the original position, repeat the action can be in the opposite direction.

Special Note: 4 group / day. Do not send in the side waist hips. If you can, in practice some time in the future, you can try his hand holding the ankle, and kept standing for 30 seconds and then resume.

The second formula: Bird King-style - forward stretching the waist

step1: legs, feet close together and standing. Inhale, lift arms, palms relative, left arm pressure over the right arm, elbow overlap, shown at the chest surrounded their palms together. If you can not clap your hands, then the right hand can hold his left wrist.

step2: raised his left leg,Wound right leg will be placed on the body center of gravity lies between the legs. Firmly grasp the right toes on the ground.

step3: adjust the breathing, deep breathing slowly squat back straight and maintain a good balance, the upper body forward, so that the abdomen near the thigh, felt the back stretch. For 15 seconds, restore the original position, anti-direction.

Special Note: 1 group / day. The group moves forward not only a good stretch waist, but also be able to squeeze into the organs department, to help you rid the body of Zhuoqi and Supian,And lower extremity strength training to develop your expertise in focus. .