How to practice butterfly back

A perfect figure is achieved through regular exercise. Many people want to have a sexy butterfly back that looks beautiful, healthy, and more stylish in clothes. A butterfly back can be developed through some exercises, and yoga movements can be used to develop a sexy butterfly back. Many people still don't know how to develop a butterfly back, but it can be developed through some yoga movements. How do you develop a butterfly back? Let's take a look.

1. Yoga action for beautiful back: Fish pose

Lie on your back with your arms relaxed at your sides and take a deep breath. Put your feet together, press your toes down, and bend your hands into fists. Push your elbows against the ground, inhale, and at the same time use your waist to push your upper body off the ground, so that your head touches the ground, your chest is pushed up, and your waist is straightened. Stay for a few seconds and take a deep breath. Place your back on the ground, retract your neck, put your hands back on both sides of your body, turn your head left and right to relax your shoulders and neck, and then rest in the corpse pose.

2. Beautiful back yoga action 2: Downward dog pose

Downward Dog can be started by lying on the ground. Place your hands on either side of your breasts with your thumbs at your nipples. Place your hands slightly wider than your shoulders. This pose can beautify the shoulders and lengthen the thighs. Its shape is like the letter V, but it requires the feet to be hip-width apart, with the soles of the feet parallel and the heels turned outward. In addition, the peak pose requires the shoulder joints to be pressed down and the forehead to touch the floor; the downward dog pose does not require the shoulder joints to be pressed too low, just pull them flat with the back, emphasizing that the entire spine is pulled into a straight line, and the tail vertebra is stretched toward the sky. Hold this position for 5 deep breaths, then relax.

3. Beautiful back yoga action three: Cobra pose

Lie prone on the yoga mat, keep your legs together, put your insteps straight on the ground, and place your hands naturally on both sides of your body. Bring your hands back and place them on both sides of your chest, with your palms facing down, open your palms and press them toward the ground, with your chin resting on the mat. As you inhale, slowly lift your upper body and stretch your arms. Raise your upper body until it is almost vertical to the ground. Slowly raise your head as your upper body rises. Lengthen your neck, look upward, and lower your shoulders without shrugging them. Let your tailbone retract and sink downward without causing any pressure on your waist. Maintain this position for a few breaths. Exhale while slowly bending your arms, first lowering your waist, then your chest and neck to the ground, into the previous prone position. Repeat 3 to 5 sets of cobra pose exercises, maintaining the breathing rhythm and relaxing the body.

4. Beautiful back yoga action 4: Hero pose

Begin by kneeling on the floor. Keep your knees together and your feet apart, with your toes pointed back. Drop your hips to the ground between your feet. Don't sit on your feet. The outside of each thigh should touch the inside of its corresponding calf.

5. Note

The practice of yoga is gradual, and the effects will of course only be seen slowly. As long as you persist in practicing yoga, you can achieve the results you want.