Bridge pose helps to stretch the spine and train the leg and abdominal muscles, and is a must for developing the peach line of the buttocks. Step 1: Lie flat on the yoga mat with your body facing upward and relax your whole body. Step 2: Press your hands palms down against the ground, bend your knees to 90 degrees, and spread your feet hip-width apart. Step 3: Place your feet on the ground and lift your lower body with force, breathe deeply and maintain this position for about 30 seconds. Note that the cervical spine should not force to avoid injury.
The plank, also known as the stick pose (plank), is a common movement to train the core muscles, mainly used to train the abdominal and hip muscles. Step 1: The body is facing the floor, starting from the preparatory posture of doing push-ups. Step 2: palms on the ground to support the body, arms perpendicular to the ground, tighten the abdomen, buttocks, the body presents a flat state, deep breathing to maintain this posture for about 30 seconds.
Cat Pose, Cow Pose and Downward Facing Dog Pose are the three main animal postures in yoga and are the basic poses required for initiation. Cat Pose and Cow Pose can be considered complementary poses. Cat Pose improves the flexibility of the back muscles and strengthens the arms, hips and abdominal muscles; Cow Pose helps strengthen the flexibility of the back and shoulder muscles, and the two sets of poses help relieve stiff back muscles and train the flexibility of the spine. Step 1: Sit on your knees on the mat with your back straight, thighs and calves at 90 degrees, head up and eyes straight ahead. Step 2: Begin in cow pose, take a deep breath, while your shoulders move your back down and your head looks up, breathe deeply and maintain this position for about 30 seconds. Step 3: Next, enter Cat Pose, exhale and contract your abdomen, look at the small of your back like a cat, and arch your back like a cat.
If you've had some exposure to yoga, you've heard of the name "downward facing dog". It is the first basic pose that you will encounter at the beginning of yoga, and it focuses on the muscles of the back, abdomen and limbs by stretching the entire back, including the back, hamstrings, calves and Achilles tendon, and also relaxes the heart and brain. Step 1: Kneel on the yoga mat with your hands straight on the ground. Step 2: Push your hands forward, push your legs together, slowly raise your hips, press your heels down to the ground, straighten your knees and back, and keep your hands, waist and hips in line. Note that the palms of both hands should be completely pressed against the yoga mat to avoid wrist injuries. Step 3: Relax your neck with your head hanging naturally, bend your body to 90 degrees, and keep breathing deeply, maintaining this position for about 30 seconds.