Yoga Pose 4: Fast Fat Burning and Body Shaping

       Crane Pose

　　1. With the right leg ahead and the left leg behind, stand up straight with your toes together and pointing forward. Hold your head high and your chest out, with your arms extended back and fists clenched behind your back.

　　2. Keep your feet on the ground, stretch your legs straight, and slowly lean forward while keeping your back straight. At the same time, raise your arms backward, extending your hands as far as possible.

　　3. Continue until your back is parallel to the ground, your head remains extended forward, and your arms are raised at an angle of about 60 degrees to the ground; if possible, try to keep your arms completely vertical. Hold the position for 10 to 20 breaths, then slowly return to your original position. Repeat the same exercise with your left leg in front and your right leg behind.

　　Ab slimming exercise

　　1. Kneel with your knees together, let your arms hang naturally with your fingertips pointing downward, and keep your eyes level.

　　2. Extend your right leg straight to the right, with the sole of your foot on the ground and the top of your foot straight. Raise both arms, keeping them parallel to the ground with the palms facing down.

　　3. Exhale, bend your upper body and right arm to the right, placing the back of your right hand on the top of your right foot with the palm facing down, while keeping your left hand perpendicular to the ground eyes Look at the tip of your left finger.

　　4. Continue to exhale as you bring your left arm down towards the right, overlapping the left palm with the right hand. Keep your upper left arm close to your ear, with your head positioned between the two arms. Hold this position and breathe in and out 3 to 6 times, then inhale again and return to the starting position. Repeat the same exercise on the other side, performing 3 to 6 repetitions on each side.

　　Efficacy：

　　1. Eliminate nerve Fatigue and back pain caused by stress.

　　2. Activate the nerves in the spine and relieve back stiffness.

　　3. Strengthen the abdominal muscles and organs.

　　4. Eliminate excess fat around the waist.

　　Warrior Type 2

　　Stand with your legs together and straight, and let your hands hang naturally at your sides.

　　2. Stand with your legs apart about two to three shoulder widths, keeping your back straight and your head and chest held high.

　　3. Turn your right foot 90 degrees to the side, bend your knee, and crouch down, keeping your left leg straight. Hold your arms out to the sides, with the palms facing down. Keep your upper body extended upwards. Hold the pose for 10 to 20 breaths, then slowly return to your original position. Repeat the same on the other side.

　　Cat Pose

　　1. Kneel on the ground, with your arms and legs spread shoulder-width apart, the tops of your feet flat on the ground, your wrists directly below your shoulders, and your knees directly below your hips.

　　2. Take a deep breath, tighten your abdomen, arch your back upwards, and simultaneously look downward towards your navel.

　　3. Take another breath, lift your head, and at the same time, sink your back and push your hips upward. Repeat this for 3 to 5 breaths, and then return to the original position.