Yoga stovepipe method
Semi-lotus matsyendrasana
Exercise:
1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.
2. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm back, and hold the left side of your waist with your right hand.
3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.
Triangular rotation type
Exercise:
1. Stand with your feet naturally apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees.
2. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand.
3. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.
Note: the holding time on both sides should be the same.
Cat bow back type
Exercise:
1. Kneel, sit on your heels with your hips, keep your upper body upright, put your hands on your legs naturally, and relax your shoulders and arms.
2. Lift your hips, kneel on your knees, and hold your hands shoulder-width apart.
3. Inhale, look up, tuck in, and tilt your hips up. Hold for 5 ~ 10 second.
4. Exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds.
Note: repeat 5 ~ 10 times to relax.
Fish style
Exercise:
1. Lie flat with your legs straight and together.
2. Inhale, arch your back, lift your trunk off the ground, put your chest on it, look up, and gently press your head against the ground.
3. Keep your arms straight and folded, and lift your feet off the ground.
Side angle extension type
Exercise:
1. Stand facing forward, with your legs as far apart as possible, and raise your hands horizontally to shoulder height, palms down. Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee.
2. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face up, left arm to the front of your head, upper arm to your temple.
3. Hold for 30 ~ 60 seconds, breathe steadily, inhale and get up, and repeat on the other side.
Note: concentrate on stretching the back and spine; The chest extends upward and backward, and finally the chest, buttocks and arms form a straight line.
There are many ways to stovepipe, how to make the calf not thick? How to effectively stovepipe? The following small series will promote the powerful stovepipe method, so that the calf is not thick and your thigh will be thin immediately. If you want to have slender legs, try stovepipe yoga, so that the calves are not thick and the slender legs will appear immediately.
Semi-lotus matsyendrasana
Exercise:
1. Sit up straight, keep your legs straight forward, bend your left leg on your right thigh, and put the soles of your feet up.
2. Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm back, and hold the left side of your waist with your right hand.
3. Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.
Triangular rotation type
Exercise:
1. Stand with your feet naturally apart; Inhale deeply, lift your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees and your left foot 60 degrees.
2. Exhale, turn left on the upper body, bend down the trunk, and put your right hand between your feet; The right arm and the left arm are in a vertical line, and the eyes are on the fingertips of the left hand.
3. Stretch the shoulder and scapula 10 ~ 30 seconds; Inhale, first close your hands, then your torso, and finally your feet. And then move in the other direction.
Note: the holding time on both sides should be the same.
Cat bow back type
Exercise:
1. Kneel, sit on your heels with your hips, keep your upper body upright, put your hands on your legs naturally, and relax your shoulders and arms.
2. Lift your hips, kneel on your knees, and hold your hands shoulder-width apart.
3. Inhale, look up, tuck in, and tilt your hips up. Hold for 5 ~ 10 second.
4. Exhale, bow your head, arch your spine and arch your back for 5 ~ 10 seconds.
Note: repeat 5 ~ 10 times to relax.
Fish style
Exercise:
1. Lie flat with your legs straight and together.
2. Inhale, arch your back, lift your trunk off the ground, put your chest on it, look up, and gently press your head against the ground.
3. Keep your arms straight and folded, and lift your feet off the ground.
Side angle extension type
Exercise:
1. Stand facing forward, with your legs as far apart as possible, and raise your hands horizontally to shoulder height, palms down. Open your right foot 90 degrees outward, retract your left foot 30 degrees, exhale, bend your right knee so that your thigh is parallel to the ground and straighten your left knee.
2. Lower your right arm along the inside of your right leg and put your hand on the ground inside your foot. Face up, left arm to the front of your head, upper arm to your temple.
3. Hold for 30 ~ 60 seconds, breathe steadily, inhale and get up, and repeat on the other side.
Note: concentrate on stretching the back and spine; The chest extends upward and backward, and finally the chest, buttocks and arms form a straight line.
Simplified spinal torsion
Exercise:
1. Sit up straight; Put your hands flat on the ground, slightly behind your hips, fingers outward, and move your left hand first above your legs and then above your right hand.
2. Place your left foot on the outside of your right knee, stretch your right palm further behind you, inhale, and try to turn your head to the right, thus twisting the spine.
3. Hold your breath for a few seconds; Exhale and turn the trunk back to its original position; Switch to the other side.
Note: Don't bend over.