No matter what kind of fitness method, it is impossible to practice for two days and rest for a month, and so is yoga. Persistence every day will gradually take effect, even if you only practice for 20 minutes every day ~

Today, I introduce a group. If you practice 2 1 day for 30 minutes every day, you can get effective posture, keep studying, help you lose weight, and your waistline will be thinner.

1, dolphin variant

Dolphin pose is a very friendly pose for beginners of yoga, similar to Xiaquan pose. At the same time, it is also a very important pose, and it is the basic pose that must be practiced before completing all inverted poses. It can exercise the ligaments of feet, shape leg lines, burn leg fat, regulate shoulder and back muscles, activate ankle joints, activate blood in spine and brain, relieve head pressure and adjust thinking.

Precautions for practice:

Half kneeling, elbows bent, arms crossed and touching the ground, hips touching heels; The upper body leans forward, the legs are straight, the heels are raised, the toes are on tiptoe, and the hips are raised until the upper body is vertical to the ground; Put your head on the ground and your back on your forearm. Pay attention to keep your upper body and legs straight. Step 2 stand up and grab your big toe

Standing and grasping the big toe is a posture to test the balance ability of the practitioner. It can help practitioners stretch the ligaments of arms and legs, adjust the curve of legs, enhance the strength of one leg, improve the balance ability, burn leg fat, coordinate hands and feet, and help lift hips.

Precautions for practice:

Stand in the mountain style, straighten your right leg and slowly lift forward until it is parallel to the ground; Right foot up, right hand straight and grab right toe. Pay attention to keep your body balanced in this process; Adjust your breathing to keep it steady, keep your forequarters straight and your legs alternate. Step 3 support with your arms

This posture supported by two arms requires a certain amount of arm support. It can also help practitioners to strengthen their arm strength, adjust back muscles, burn fat in shoulders and legs, flex waist ligaments, stretch legs, move wrists and ankles, and promote blood circulation and metabolism of the whole body.

Precautions for practice:

Sit down, straighten your left leg, bend your right leg naturally, put your hands between your legs, and put your palms on the ground; Raise your hands slowly, straighten your left leg, tighten your toes, and stick the back of your right leg and thigh on the inside of your big arm; Adjust your breathing smoothly, look straight ahead and alternate your legs. This group of asana exercises is over today. Do you have a favorite pose? Even if you don't, don't be discouraged. There are all kinds of postures. As long as you have a heart eager to practice, become better and more confident, you will find what you like best and suit yourself ~ You must practice often ~