Introduce the most basic yoga to lose weight. The body is the foundation of our life. I believe many people have already used this sport to exercise when they were in primary and secondary schools. We should arrange the exercise time reasonably. The importance of sports to the three highs is self-evident. Let's take a look at the most basic introduction and knowledge of yoga to lose weight.

Introduction to the most basic yoga weight-loss movements 1 1, stretching pelvis

Lie on your back on the bed with your legs together and your toes straight. Fold one leg, grab the ankle with both hands and stick it to your chest. Natural breathing 15 to 20 seconds, repeat 3 times. Then alternate your legs and repeat. This action can strengthen the pelvic muscles and reduce the fat on the inner thigh.

2. Lie on your back and stretch your legs

Lie on your back on the bed with your legs together, then lift one leg straight, grab your ankles with both hands and pull it to your chest, slowly exhale and inhale, and keep breathing naturally 15 to 20 seconds, then put down your legs. Repeat the left and right legs alternately and do 3 groups one by one.

3, prone side leg lifts

Lie on the bed with elbows bent, palms down, forearms and toes supporting the body, abdomen contracting inward, and the head and spine must be in a straight line. Breathe naturally for 20 seconds and keep exercising for 3 times. Then lift one leg to one side, keep breathing naturally for 20 seconds, and do the same for 3 times. The left and right legs alternate and repeat.

4, doll style

Lie prone, raise your head, point your chin to the bed, look forward, put your feet together, and naturally put your hands at your sides. Slowly move forward on the bed with open arms, while your feet are slightly open, your waist and abdomen are close to the bed surface, and your back is straight. Relax and bend our arms. Fold the palm of your hand under your forehead and pad your chin; Keep your right leg still, lift your left leg, bend your knees, and try to make a 90-degree angle between your thighs and your upper body. Close your eyes, turn your head to the left, put your right ear on your hand, and take three breaths to relax.

5. Anti-rabbit style

Kneel on the bed, put your hips on your heels, hang your arms at your sides, put your fingertips on the bed surface, keep your back straight and breathe naturally. Inhale, raise your arms above your head, exhale, and lean forward until your body is pressed against your thighs and your face is on the bed; Put your arms flat on the bed, palms down. Put your hands back, clench your fists, cross your fingers behind your back, inhale, keep your face close to the bed, and keep your body as straight as possible. Exhale, lift your hips, move forward, kneel at a 90-degree angle between your thighs and the bed surface, rest your head on Baihui point on the bed, and straighten your arms forward and upward. Hold the posture for a few seconds, return to the posture in step 3 when exhaling, and practice repeatedly.

Introduction to the most basic yoga weight loss movements 2 1, bridge type

Step 1, lie flat, with your feet naturally open and pelvic width, and your hands on your sides;

Step2, the knee is bent, the front heel moves to the position closest to the hip or fits the hip, and the toes face straight ahead;

Step3, using the strength of the stomach, thighs and buttocks, slowly lift the buttocks up to the highest, adducte the coccyx, clamp the buttocks, exert force on the stomach and thighs, and keep the shoulders flat on the ground;

Step four. Lock your hands with your fingers behind your back, straighten your elbows naturally, keep your feet as wide as your pelvis, cooperate with breathing, raise your hips when inhaling, lower your hips when exhaling, and stay for 5 breaths. Hold on for thirty to sixty seconds.

Step 2 stretch

Step 1, inhale and stand well, put your feet together, straighten your spine, tighten your lower abdomen, lift your hips, and naturally hang your hands on your sides.

Step2, exhale, slowly squat down and feel the coccyx extending downward.

Step 3: Inhale, keep a semi-squat posture, open your hands shoulder width, stop on your chest, and stay for 3-5 breaths.

Step 3 Stretch the half bridge

Practice; Slowly lower your right leg and straighten your right arm. Just turn your body 180 degrees, face up. Then adjust your legs so that they are parallel and slightly wider than your crotch. Support your legs hard, raise your hips as much as possible, and stretch your hands as much as possible. Stick to this action, take five deep breaths, and try to look at the outstretched arm or roof.

Effect: This action can make you open your shoulders and tighten your hips like a ballet dancer.

Step 4 press your legs against the back wall

Step 1. Fold the cushion in half and thicken it by one layer without hurting the kneecap. Kneel on your right leg and support your knees on the mat. The support point is 20CM away from the wall, the right palm is straight and upturned, and the toes are attached to the wall.

Step2, the left leg bends forward, the left foot is strongly supported, and the hip is pressed down until the hip joint is stretched.

Step3, put your left hand on your left leg, cross your right hands, straighten your upper body, tuck in your abdomen, stretch your upper body upward, keep breathing for 5 times, slowly lower your leg, and then change your left leg to repeat the exercise.