Woman, do you have this "butterfly" on your back?

The so-called butterfly bones are the two shoulder blades symmetrically distributed on both sides of the back below the shoulders. Many female stars will work hard to develop butterfly bones before attending large-scale events, and then wear deep V-neck backless dresses to show off their sexiness.

If you want to have butterfly bones, it is not difficult to do it - take a little time every day to do back exercises, which can not only make the back lines tight again, but also relieve stress!

The following movements can be performed once in each direction and repeated 3-5 times. The practice of yoga should be gradual and should be done according to one's own ability. There is no strict time, but it is best to practice at a fixed time every day. During the practice, if some movements are really impossible to do, don't force it. As long as you can stretch your body, you can achieve the effect of the practice.

1. Warrior III

1. Stand on the yoga mat with your feet together. Shift your weight to your left leg and lift your right leg back;

2. Lean your body forward until it is parallel to the ground and maintain balance, with your arms stretched forward in parallel;

3. Tighten your abdomen, maintain correct posture and take 3-5 slow, deep breaths.

2. Side support

1. Start in Downward Dog with your feet together and your big toes squeezed together. Bring your right hand to the left and to the upper middle of the yoga mat;

2. Turn up 90 degrees to face the right side, with the right heel on the ground and the right foot slightly bent to help the body maintain balance;

3. Slowly raise your left arm and lift it upward. Maintain correct posture and breathe slowly for 5 counts.

3. Flat-bed

1. The starting position is Downward Dog. Slowly lower your forearms and stick them to the ground. Open your feet. Keep your shoulders and elbows vertical. Try to keep your body in a straight line.

2. Maintain the correct posture and breathe slowly for 5 times.

4. Camel Pose

1. Kneel on the mat with your legs shoulder-width apart, the soles of your feet on the ground, and your hands on your waist.

2. Inhale and push your hips forward, lean your chest back, and look forward.

3. First, place your left hand on the heel of your left foot, and keep your right hand unchanged.

4. Then place your right hand on the heel of your right foot, keeping your chest tilted back and your hips pushed forward.

5. Slowly tilt your head back with natural breathing and stretch your neck.

6. Maintain the movement for 10 to 15 breaths, then slowly return to kneeling on the mat, fold your hands in front of your chest, and rest your forehead on your hands to relax your body and resume your breathing.

5. Half Moon Pose

1. Stand in Mountain Pose with your feet one leg length apart. Turn your left foot slightly inward and your right foot 90 degrees to the right, with your right heel aligned with the sole of your left foot. Open your arms to the sides and stretch your body to the right side into Triangle Pose.

2. Inhale, bring the hand (left hand) stretched above back to the hip, with the thumb facing back, to help open the shoulders. Exhale, bend your right knee, and place your right fingertips forward on the outside of your right foot, about two palms' distance away from your right foot, directly below your shoulder, with your thumb and index finger on the extended line of your little toe.

3. Inhale, slowly move your center of gravity to your right leg, lift your left leg, and pay attention to the stability of the process.

4. Exhale and slowly raise your left leg. Straighten your right leg, tighten the muscles on the front of your right leg, lift your knee, and avoid hyperextending the knee joint. After your right leg is stable, slowly turn it upwards to open your pelvis. Move the center of gravity, tighten the left leg, hook the toes of the left foot and turn it forward. Then turn the calf, knee, thigh, hip, ribs, chest, and head forward in turn, so that the body opens outwards in turn.

5. When your shoulders are stretched out, you can stretch your left arm upward while keeping the back of your neck stretched and your eyes looking straight ahead. You can also increase the difficulty by looking up at your fingertips, but remember to still maintain the stretch in the back of your neck. If this is difficult, keep your eyes on the floor or look straight ahead.