In the fast-paced modern life, people often neglect their physical health due to the pressure of work, study, Xi and so on. The waist is an important part that supports the entire body, and if it is not used properly or lacks exercise, it is easy to develop problems such as soreness and stiffness. Today, we will introduce you to four yoga asanas to help you practice Xi waist exercises and improve your waist flexibility and health.
1. Yoga waist exercise boat pose.
Boat Pose is one of the common waist Xi movements in yoga. It is able to effectively exercise the muscles of the waist, back and hips, enhancing the stability and flexibility of the lower back.
1.Sit on the ground with your feet together and straight forward, with your hands at your sides.
2.Inhale and lift your body up with your abs, straighten your hands forward and lift your feet back to keep your body balanced.
3.Exhale, keeping your body balanced, and spread your hands to the left and right, parallel to your shoulders and palms down.
4.Inhale, keep your body balanced, and raise your feet up, knees bent, and thighs parallel to the ground.
5.Exhale, keep your body balanced, pull your hands back, try to bend your waist forward, and hold your breath for 3-5 breaths.
6.Inhale, keep your body balanced, and straighten your hands forward and lift your feet back.
7.Exhale and slowly lower your body back to the starting position.
2. Yoga waist exercise cat pose.
Cat Pose is a great movement to relieve a sore lower back. It relieves pressure on the spine and relieves tension in the lower back.
1.Kneel with your hands on your knees, hip-width apart, and your calves and instep close to the ground.
2.Place your palms in front of the job, perpendicular to your shoulders. Arms straightened and shoulders relaxed, sinking towards the floor.
3.As you inhale, the spine forms a concave shape downwards and the chin is pressed towards the middle of the chest.
4.As you exhale, the spine forms a convex shape upwards, the head is raised, and the hips are raised and leaned back slightly. Repeat several times and slowly increase the volume.
3. Twist of yoga waist movement.
Twist pose can effectively relieve the problem of lower back pain. It massages the lower back muscles and stimulates blood circulation.
1.Sit on the ground with your feet together and straight forward, with your hands at your sides.
2.Inhale, turn your body to the right side, support your body weight with your right hand, and place your left hand on the outside of your knee.
3.Exhale and twist your left foot to the left with your knee pointing towards the ceiling. Hold for 3-5 breaths.
4.Inhale, bring your body back to the right and repeat on the other side.
Fourth, the bridge pose of yoga waist exercise.
Bridge pose is a great movement to build strength in your lower back. It is able to build the muscles of the waist, hips and thighs.
1.Lie on your back on the ground with your feet together and slowly raise at a 90-degree right angle to the ground. Place your hands at your sides, shoulder-width apart or slightly wider than shoulder-width apart, and straighten forward.
2.When inhaling, lift your feet and hands towards the ceiling at the same time, hold your breath for a few seconds, then exhale and relax, lie on your back on the ground and relax for a few seconds before proceeding to the next Xi. The following points should be paid attention to in the bridge movement: be sure to keep your legs straight and not bent;If the waist strength is not enough, you can choose to raise your feet to a 60-degree angle to the groundXi exercises can be performed first to increase waist and abdominal strength to help with this movement.
In addition, beginners do not have to pursue the ultimate effect, but should do what they can and gradually increase the number and time of Xi practice to achieve the best results!In addition to slimming the waist and abdomen, the bridge movement can also exercise the pectoralis major muscles, shoulders and back musclesThrough the above four yoga waist exercises Xi, we can enhance our waist strength and flexibility, and relieve problems such as lower back pain, so as to make our body healthier!