Do five basic yoga slimming methods with me. Both sedentary office workers and student parties need exercise. People with corresponding diseases are not suitable for this kind of exercise, and the effect of losing weight is also obvious. If you want to exercise yourself, you can consider this exercise. Let's take a look at five basic yoga slimming methods and knowledge with me.

Do yoga with me to lose weight. Five basic styles 1 pose 1: triangle style.

Separate your feet (more than one meter), slowly straighten your hands to shoulder level, and keep your palms parallel to the ground for two weeks;

Control your breathing! Bend your body to the right and press the palm of your right hand to the ground or the back of your right ankle as much as possible. The right leg is bent at a right angle and the left leg is straight. Adjust breathing, and keep moving for 8 to 10 seconds.

Efficacy: Relieve the common waist and neck pain of professional women.

Posture 2: Cat pose

Kneel on your knees, knees are hip width apart, your calves and instep are close to the ground, and your feet are everted-everted as much as possible.

When inhaling, slowly raise the pelvis and bend the waist slightly downward to form an arc; When exhaling, slowly arch your back upward and drive your face downward until you feel your back stretch.

Repeat the above actions 6 to 10 times with breathing.

Efficacy: shaping perfect buttocks and preventing dysmenorrhea.

Pose 3: Lotus Meditation

Needless to say, if you can't sit cross-legged like a teacher, you can lower your requirements. Relax, close your eyes slightly, look at the tip of your nose, and control coordinated and stable breathing.

Keep this state for 20 minutes at a time.

Efficacy: Sedate and control the whole nervous system, and concentrate. British scientists have found that people sitting in this position have done many experiments and found that they don't even need to meditate. Just sitting in this position can calm their brain waves almost immediately.

Pose 4: Bridging

Lie flat, move the coccyx forward, stretch out and exhale.

Pull your heels towards your body and lay your feet flat. Focus on the muscles at the bottom of the pelvis, tuck in the abdomen, tighten the hips and lift the hips. At the same time, the knees are opposite and the inner thighs are forced. Except the head and shoulders, the hips and legs are off the ground.

Efficacy: promote digestion, enhance the function of abdominal organs and strengthen pelvic floor muscles.

Friendly reminder: this action is difficult, so pay attention to what you can do and warm up in advance. )

Posture 5: supine posture

Lying flat on the mat is Malik's most admired female action, which seems simple but embodies the essence of yoga. When lying down, the body should be completely motionless and relaxed, but it takes about 20 minutes to feel the existence of the whole body and the whole person to stay awake.

Friendly reminder: don't think that you will fall asleep when you lie down! Usually, when beginners are practicing, they are either attacked by the sandman, or a muscle suddenly aches, itches somewhere, fidgets, wants to think about things, and tempts you to move your body and distract yourself.

My personal trainer and I created this routine together. He used to be a dancer. She combines the essence of two most popular fitness exercises-yoga and Pilates, and creates a fitness routine that anyone can do.

Abdominal-centered Pilates exercises mainly repair the abdomen, while yoga-centered exercises help you to lengthen your muscles and make you look slimmer. The following set of movements, done 3 ~ 4 times a week, can permanently eliminate the obese stomach.

1, turn sideways and half down

Efficacy: strengthen myocardium, slim waist, exercise abdominal muscles and lengthen spine.

Answer: Sit up straight, knees bent, feet hip width apart, flat on the ground, and put a ball or yoga block (or a towel rolled into a tube) between your knees. Put your arms on your chest, shoulder height.

B: Turn left, exhale at the same time, and lean back, about half the distance from the ground. Knees hold the ball and gluteal muscles tighten. Inhale, lift and sit up straight. Then the body rotates to the other side and leans over. Repeat 3 times.

2. Lift the leg bridge

Efficacy: strengthen gluteal muscles and thigh muscles, lengthen pectoral muscles and gluteal flexors.

A: Lie on your back, knees bent, feet apart, hip width apart. Exhale, lift your hips up, and bend your elbows under your hips to support your arms. Inhale, at the same time, keep your left leg straight up and your toes straight.

B: Exhale, lower your left leg below the knee of your right leg, and try to tiptoe. Inhale and lift your legs. Do five leg lifts, then put your feet back on the floor and change your legs to do the same thing. After the whole set of movements is completed, lie on the floor with your hips down, put your knees on your chest and pull back.

3, sideways from both ends

Efficacy: slim waist, lift hips and beautify legs.

Lie on your left side, stretch out your left arm and put your right hand behind your head. Heels together, toes straight. Exhale, feet off the ground 10 ~ 25 cm, torso bent, head up at the same time. Avoid hunchback. Inhale and lower your legs, head and torso. Repeat 6 times, and the other side repeats 6 times.

4. Hold your hips high.

Efficacy: strengthen arm muscles, close hips and slim waist.

Answer: Lie on your left side with your legs in line with your torso. The left elbow supports the body and the arms are at right angles. Put your right hand on your hips, your right leg in front of your left leg, your feet flat on the floor and your knees up.

B: Exhale, at the same time, raise your hips, push your right leg hard along the floor, tuck your abdomen upward as far as possible, and tilt your upper body slightly toward the floor. Inhale, lower your hips and retract your right leg to the starting position. Repeat for more than 2 times before doing the other side.

5. Abdominal rotation

Efficacy: abdomen, flexible spine.

A: Lie on your back with your knees bent 90 degrees and your arms extended to your sides to shoulder height. Knees together, slowly lower to the right and exhale.

B: Inhale, slowly return your knees to the center, then exhale and lower to the left. Don't let your knees touch the ground, but hover in a high rope about 15cm from the ground. Rotate alternately for 6 times, then put your knees close to your chest and relax.