A Guide to Enhancing Your Charm and Elegance

Good physique ≠ good temperamentFor girls, whether they look beautiful or not is not important, but it is essential to have a good temperament, especially after 30, elegance and temperament are often more important than beauty.

Today we will teach you a set of yoga sequence to improve posture and temperament, let's learn together!

1-Supine Spinal Twist

①Lie on your back, with your feet apart

②Place two yoga blocks on either side of your upper back and back of head

③Place your hands on either side of your body

④Relax completely, open your chest, close your eyes and meditate for 5 minutes

2-Cow Face Pose

①Sit comfortably on the yoga mat

②Grasp your upper back with your hands, beginners can use a strap as shown in the picture

③Hold for 30 seconds - 1 minute, switch sides

3-Supported Side Angle Pose

①Place your hands on your shoulders below, arms straight

②Extend your legs and point your toes inwards

③Tighten your core, keep your body in a straight line

③Hold for 30 seconds - 1 minute

4-Camel Pose

①Lie on your stomach, your legs wide apart with your feet flat on the ground

②Place your hands on the sides of your chest, stretch your spine forward and upwards

③Bend your elbows and raise your chest and chin

③Hold for 30 seconds - 1 minute

5-Downward-Facing Dog Pose

①Stand with your feet wider than your hips, your hands shoulder-width apart

②Exhale and pull in your belly button, stretch your spine backwards

③Extend your arms and legs, use your legs to push down

④Hold for 30 seconds - 1 minute

6-Pigeon Pose

①Kneel on the yoga mat, your feet wider than your hips

②Place the soles of your feet on the ground, inhale to stretch your spine

③Exhale and bend forward, tighten your core, relax your head

④Grab your ankles with your hands, hold for 30 seconds - 1 minute

7-Bow Pose

①Lie on your stomach, bend your knees, reach your hands to your ankles

②Lift your heels away from your hips, extend your arms

③Raise your chest, hold for 30 seconds - 1 minute

8-Bridge Pose

①Lie on your back, your feet wide apart and parallel

②Inhale and lift your hips up, your hands under your knees with palms together

③Hold for 30 seconds - 1 minute

9-Eagle Pose

①Lie on your back, place a pillow under your sacrum

②Extend your legs and align them vertically on the ground

③Close your eyes, hold for 2-3 minutes