5 yoga moves allow you to have a waistline
  With your feet open, inhale your arms to the level, exhale, relax your shoulders, and flip the palms down. Eyes look straight ahead.
The first type: crescent variant - nourishing side waist
Step1: Open your feet, inhale your arms to the level, exhale, relax your shoulders, flip the palms down. Eyes look straight ahead.
Step2: Take a deep breath. When you exhale, relax the upper right waist level and fall to the right. Pay attention to the body not to lean forward, do not bow back, should feel the body close to a wall, shoulders open as far as possible, flat side bend. Feel left side to get stretched. To reach your comfortable position, do not force yourself to reach the level of the coach from the beginning. After 15 seconds, restore the initial position and repeat the action in the opposite direction.
Special tips: 4 groups/day. Don't give it when you are on the side. If possible, after a period of practice, you can try holding your ankle with your hand, and try to maintain your standing for 30 seconds.
The second type: Bird King - stretch the waist forward
Step1: legs close together, standing. Inhale, raise your arms, palm relative, left arm over the right arm, elbow overlap, as shown in the chest, hands clasped together. If your hands cannot fit together, you can hold the left hand wrist with your right hand.
Step2: Raise your left leg and wrap your right leg, placing your body's center of gravity between your legs. The right toe firmly grips the ground.
Step3: adjust breathing, deep inhale straight back slowly squat, keep a good balance, the upper body forward, so that the abdomen close to the thigh, feel the back of the stretch. After 15 seconds, restore the initial position and proceed in the opposite direction.
Special tips: 1 group/day. This group of actions not only can stretch the waist forward, but also can be squeezed into the viscera, help you to remove the body's turbidness and constipation, and exercise the strength of the lower extremities to cultivate your specialization.
The third type: bow type - after the waist
Step1: flat on the ground, squat gently touch the ground, eyes slightly look at the ground. Adjust the breath, bend the lower leg, and hold the ankle with both hands from the outside.
Step2: Inhale, force the waist, lift the upper body off the ground, feel the back of the waist to get stretched. When you can, tighten your buttocks and use your hands to pull in your legs so that the thighs can be lifted off the ground. The whole body is like a bow. Head slightly back, eyes open above you.
Special tips: 2 groups/day. In the beginning, don’t force yourself. Try to just lift your upper body first. Since our waist is always a precursor in the weekdays, we rarely get back stretch, so this action can effectively exercise the waist, back muscles and spine, eliminate waist, back fatigue, pain, and effectively reduce the fat around the waist.
The fourth type: swan type - fully tighten the waist
Step1: kneeling, 90 degrees thigh and calf. Slightly lift your head and look straight ahead. As shown in the figure, the two palms are in phase with each other, and the opposite direction is 90 degrees with the small arm. The little finger is close together and the palm is on the ground. Slightly bend the elbows so that the elbows rest under the ribs. At the same time, the center of gravity will slowly move forward.
Step2: Before the soles of the feet, adjust the breathing, the waist force, the center of gravity forward, slowly straighten the legs back, the body can be off the ground.
Special tips: 3 groups/day. There is a certain degree of difficulty in reorganizing the movement. At the beginning, it is best to try slowly and do not rush to achieve success. In particular, the elbow joint must not be straightened and locked, but should be moderately bent to prevent sports injuries.
Fifth type: cat stretch type - full relaxation waist
Step1: kneeling, 90 degrees thigh and calf. Keep the head, neck and spine in a straight line. Eyes look to the ground between palms.
Step2: Inhale, push down, push the abdomen firmly to the ground, press down on your shoulders and raise your chest. The head is reclined and the buttocks are upturned so as to form a downward arc with the back so that the muscles of the waist and back are squeezed.
Step3: exhale, bow back, opposite the direction of activity of the lumbar spine, while bowing, the chin try to rely on the chest, so that the entire body to form an upward curve, feel the stretching of the lower back muscles.
Special tips: 3-6 groups/day. This group of activities can effectively exercise and relax the entire spine, especially where the lower back has just used force, and a perfect period for the entire set of movements.
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