Yoga: Gliding Pose

yoga: Gliding Pose

While performing this pose, keep your back straight and shoulders relaxed to exercise the abdominal muscles and achieve slimming legs.

1. Seated position, hands placed at the sides

●Sit on a Yoga Mat with your knees bent and close together, placing your hands at the sides.

2. Lean back, hands supporting behind

●Slightly lean back, supporting yourself with your hands placed behind you.

3. Raise both hands and legs

●Lift both legs and hands, palms facing upwards with your arms extended.

4. Tighten your abdominal muscles, maintain balance

●Engage your abdominal muscles, keep your back straight, and maintain balance.

yoga: Pigeon Pose

This pose stretches the ligaments and muscles in the legs and arms, corrects posture, and relieves fatigue.

1. Seated position, left leg bent, right leg extended

●Sit on a yoga mat with your left leg bent, left heel close to the left thigh, left knee on the ground.

2. Hold the right ankle with both hands, lift the right leg

●Bend the right leg, right thigh touching the ground, hold the right ankle with your right hand, lifting it up with your toes pointing upwards, try to keep both legs on the same horizontal line.

3. Cross your fingers, wrap your arms around the right leg

●Hold the right ankle with your right elbow, interlace your fingers, forming a circular shape with your arms.

4. Keep your back straight, place your left hand behind your head

●Raise your left elbow, moving your arm to the back of your head, chest lifted, and back straight. Hold for 15-20 seconds, then return to the starting position, switch sides, and repeat the movement.