Relax at home ~ Experts teach you 3 yoga moves to sculpt your arms and upper body

Even though the weather is getting colder, keep exercising! This time, VOGUE loves yoga, especially for everyone who wants to slim down their arms, shoulders and back, we invited teacher Stacy from Nike NTC to lead everyone in doing yoga to sculpt the upper body.

Today the teacher shared 3 movements: the first is Downward Dog Pose, the second is Crow Pose, and the third is Cat Pose. They are mainly for training our upper body and strengthening the arms and shoulders. It is recommended that you stay in each movement for one to two minutes. Let’s exercise together!

[First move: Downward Dog]

Step 1: Bring your knees together and extend your hands forward into the baby pose, keeping your arms stretched.

Step 2: Next, lift your body and move your chest to the top of your palms. Hook your feet on the ground, lift your heels off the ground and push back.

Step 3: After reaching the so-called high plank position, raise your hips toward the ceiling from this length, keeping your arms lifted. You can first look at the palms of your hands and elbows and keep your eyes facing each other.

Step 4: Then raise your pelvis again and gently lower your head to the middle of your arms to support this posture. Okay, take another breath, inhale and exhale through your nose.

Tips from the coach: Maintain the strength of your arms at this time, lift them as far away from the ground as possible, concentrate your strength in the middle of your body, let your neck and head be completely relaxed, keep breathing, feel the strength of your arms, and keep your shoulder blades behind you as open to the left and right as possible without squeezing them inward. At this point you will find that you need to use more arm strength, especially the triceps area.

Step 5: At this time you should feel a little soreness in your arms. Lift your heels up and land your knees on the ground again to return to Child's Pose.

[Second move: Crow pose]

Step 1: Put your hands forward, hook your feet, walk forward, and walk about 10 to 15 centimeters behind your hands.

Step 2: Open your hands as wide as your shoulders. At this time, turn your elbows to the back of your body, raise your heels and place your knees at the deepest position under your armpits. At the same time, bend your elbows and move your body's center of gravity slightly forward.

Step 3: Next, let’s try to lift your right foot off the ground and feel the strength of your arms. Then please put your right foot down, lift your left foot up again, and feel the strength of your left arm.

Step 4: You can also try to lift both your feet away at the same time and let your hands bear the weight. After balancing your pelvis forward, gently move your feet apart, with your toes touching each other and your chin stretched out to balance yourself.

Step 5: Inhale and exhale, slowly put your feet back to the ground, return your body to the squatting position, and relax.

[Third move: Kitten pose]

Step 1: Place your hands on the ground and get into a four-legged kneeling position with your knees directly under your pelvis.

A reminder from the coach: We are going to do the cat back stretch. This movement will help stretch our back more and relax your shoulders and neck!

Step 2: Arch your back like a cat and relax your head.

Step 3: Bring your left hand forward, right hand through your armpit, and hips as close to your heels as possible. Keep your buttocks close to your heels as you cross.

Step 4: Extend your left hand along the top of your head to your right side, and continue to stretch your right arm to your left side. Allow your right shoulder and neck to stretch a little more, while turning your chest and relaxing your head, taking a deep breath and then exhaling.

Step 5: After a few breaths, bring your left hand back and push your body up. Return to the four-legged kneeling position again, look forward, and arch your back again to give your body more space. We are ready to switch sides.

The above is the introduction of our three movements today. Today we introduced to you three different yoga movements: Downward Dog, Crow, and Cat. I hope you all like them. You can also download the NTC App and continue exercising at home! If you want to see more fitness videos, please stay tuned to the Vogue channel!

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