NO.1 First Group: Single Lotus Pose Practice - The lotus pose is a basic sitting posture in yoga. You can do this movement while watching TV, which helps to activate multiple ligaments in the human body and maintain the smooth flow of meridians according to yoga tutorials.
A. Maintain a normal sitting posture with both legs naturally stretched out (like in aerobic bodybuilding exercises). Bend your left leg and place the top of your left foot on your right thigh near the groin area. Place your hands on your left knee and gently perform an up-and-down elastic motion several times until your left knee eventually touches the ground.
B. Slowly return your left leg to its original position and massage your knee and ankle (as part of slimming yoga).
C. Switch to your right leg and repeat the same action as done with the left leg to press down on your right leg (helpful for slimming waist yoga).
D. Repeat the above actions three to five times; be mindful not to apply too much force when pressing down on your legs.
NO.2 Second Group: Half Plow Pose Against the Wall - The "plow pose" in yoga is known as the posture that retains youth, and we can use walls or wardrobes at home. Inverting parts of your body appropriately every day can make your leg shape more aesthetically pleasing.
A. Bring your buttocks close to a wall.
B. Lift both legs and rest them against the wall.
C. Naturally relax your upper body lying on the ground and hold this position for a while.
Tips:
1. Avoid eating within one hour before and after practice; also avoid bathing within half an hour before and after practice.
2. During the movements, ensure all stretches are kept within a moderate range. Do not exceed your body's limit to avoid injuring yourself.
3. Maintain even breathing and breathe entirely through your nose, keeping it steady and slow.
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