How to practice yoga to lose weight? Yoga is a kind of exercise to achieve the harmony and unity of body, mind and spirit. So many friends want to lose weight through yoga, so how to lose weight through practicing yoga? If you want to lose weight through yoga, take a good look at this article!

How to lose weight by practicing yoga 1 Can you lose weight by practicing yoga?

1, keep practicing

Long-term persistence is the key to changing your body shape. If you want to take a yoga class, you can see the weight loss effect, which is not reliable. It is recommended to take yoga classes three times a week for several months, so that the flesh of the body can be transformed into muscles and the whole person can look thinner. When practicing, you don't need to care too much about the venue, just be quiet.

2. Strength training

There are many yoga postures, and different postures have different effects. If the goal is to lose weight, we should pay attention to the posture of strength training, such as doing flat support movements.

3, improve the heart rate

There are many schools of yoga. Before choosing, try at least three movements, and then decide which one to choose according to the heart rate after finishing the movement, because high heart rate helps to lose weight.

4, pay attention to diet

Yoga can make the body fat burn, but if the fat is reduced, and you don't pay attention to your diet and often overeat, it will be difficult to lose weight. It is suggested to get rid of bad eating habits and eat like a yogi.

How to practice yoga to lose weight

1, legs crossed

Stand cross, put your legs together, then put your palms together in front of your abdomen, adjust your breathing, close your chin for 6 seconds, then look up into the distance, thumb up, fingers up, finally put your palms together, lean forward, slightly close your chin, look at your feet and keep your posture 10-20 seconds.

2. Open crotch style

Lie flat on the yoga mat, put your legs together, tighten your abdomen, stretch your arms naturally and sink your neck. Then open your feet, put your hands on your heels, raise your head and keep your posture 10 seconds, then toe down and raise your head 10-20 seconds.

3. Kneel, sit and stretch back

Kneel on the yoga mat, keep your upper body straight, put your hands on your thighs, open your shoulders, lift your head up, then put your left arm on the ground and bend your right arm. When inhaling, spread your arms up, raise your head and keep your chin in front 10 second. When exhaling, keep your left arm on the ground, bend your right elbow and look at your left arm.

Office lose weight yoga

1, chair rotation type

When sitting in a chair, be careful not to sit on your whole ass. Keep your ass away from the chair properly, then straighten your back, put your right hand behind the chair, hold the chair with your left hand, and twist your body to the left. This action can help to lose weight and relieve neck and shoulder pain.

2. Squat behind the chair

Stand behind the chair, keep your body straight, then put your feet together, hold the back of the chair with both hands, and then adjust your breathing. Squat down when exhaling and return to the original position when inhaling. This action can exercise leg strength and burn leg fat.

Step 3 bow behind the chair

Stand away from the chair, hold the back of the chair with both hands and bend at right angles for three minutes. This action is conducive to improving the low back pain caused by sedentary and beautifying the legs.

Step 4 bend the chair forward

Sit in the third part of the chair, straighten your legs, bend your upper body so that your hands can touch your ankles, and be careful not to bend your knees for a minute. This action can beautify the leg curve and reduce the fat in the lower body.

Misunderstanding of yoga to lose weight

1. Although many people who practice yoga are women, it doesn't mean that only women can practice yoga to lose weight. In fact, many men can achieve this goal by practicing yoga. In addition, we should know that many famous yoga masters are men, and in Europe and America, there are more boys than girls studying yoga.

2. Yoga and ordinary exercise have different effects, mainly by practicing posture to achieve the purpose of losing weight. In the process of practice, posture, breathing and meditation are very important, and they need to cooperate with each other to achieve the effect. Therefore, the weight loss effect of yoga can't be compared with ordinary exercise.

3. For people with soft bodies, it is relatively less difficult to practice yoga, but you should know that not only people with soft bodies can practice yoga, but ordinary people can also achieve the expected results by practicing yoga. In addition, yoga emphasizes moderation. When practicing, don't blindly lengthen the practice time in order to lose weight, which will only affect your health.

4. Yoga is a slimming exercise, but the ultimate goal of practicing yoga should not only be slimming, but should be to achieve the unity of body and mind, improve the body, and thus obtain the effect of health care. In addition, practicing yoga is good for regulating endocrine, treating and assisting diseases, and relieving fatigue and stress.

Matters needing attention in practicing yoga to lose weight

7 a.m.

Do thin waist and thin abdomen yoga after getting up in the morning, because practicing in the morning will get twice the result with half the effort. Don't miss it. In addition, in order to improve the "working efficiency" of the large intestine, it is best to drink a glass of water on an empty stomach before practice, so that the toxins accumulated in the large intestine can be excreted with exercise.

3 p.m.

Sitting for a long time in the afternoon is not good for your health. You should exercise and practice yoga every once in a while. When practicing, straighten your body, concentrate your strength on your hips, slowly raise your hands, keep your palms open, then twist your waist to the left, turn your arms with your body, and then turn to the right to keep your upper body straight.

Before going to bed

Night is usually the most relaxing time for people. So practicing yoga can achieve good results. It is recommended to do yoga exercises with thin waist and abdomen before going to bed. First gently pat the waist and abdomen, and then massage constantly to accelerate the fat burning in the waist and abdomen and relieve the fatigue of the day.

How to practice yoga to lose weight 2 simple yoga moves to lose weight

Lie prone on the yoga mat, put your feet together, put your hands on your sides, adjust your breathing and stay for 2 seconds, then bend your arms backwards, hold your hands on the ground, take a deep breath slowly, stay for 5 seconds, then slowly straighten your arms, raise your head, hold your hands on the ground and stay for 5 seconds. Finally exhale and slowly return to the original position.

Fine arm movement

Sit on a plate, bend your knees, open your hands, look forward, then turn your fingers, turn your arms, and adjust your breathing. When exhaling, take back your arms and put them at your sides. It should be noted that when rotating the arm, it should be rotated internally first and then externally.

Thin waist action

Stand still, keep your body straight, lift your left foot, grasp it with your right hand, then clamp your knee, then put your left hand on your right hip, adjust your breathing, exhale, twist your body to the right, look to the right, and stay for 5 seconds.

Thin belly's Yoga Action

arch form

1, abdomen and forehead on the ground, prone on the ground, grab both ankles with both hands. Inhale and lift your feet slowly.

2. Exhale, raise your head back, and lift your legs and head to the maximum. Inhale, put your body down, exhale, put your feet down and have a rest.

Spring type

1, relax and lie down, put your hands and fingers crossed under your head and your arms on the ground, and don't leave. Legs straight, toes straight. Chin on your neck, waist up off the ground, eyes on your toes until the action is over.

2. Inhale slowly and lift your legs slowly to 15 degrees. While exhaling, keep your legs close to the ground, but don't close together. There is a feeling that I will meet them soon. Move up and down quickly, breathe at the same time, and practice repeatedly. You can practice 100 times at first, and then gradually increase the number of times until you reach your physical limit and continue to practice.

Thin back yoga movement

cobra pose

1. Lie on the yoga mat, legs together, arms bent, palms on both sides of your chest. Keep your chin close to the ground, adjust your breathing and keep breathing for 2-3 times.

2. Open your eyes when inhaling, raise your head and slowly lift your upper body. Keep your eyes on the back ceiling and hold your breath for 5-7 seconds.

3, exhale, slowly return to the original position, in this process, pay attention to the strength of the abdomen on the ground is greater than the strength of the foot pushing the ground. Keep your eyes open and your abdomen, chest and chin touch the ground in turn. After returning to the original posture, continue to lie on the ground and relax completely.

Arch back type

1. Lie on your back with your knees up, your feet close to your hips and your hands under your shoulders. While exhaling, lift your hips, raise your head back, and stick your forehead to the ground.

2. Exhale, lift your hips and waist, straighten your arms and legs, tilt your head back and look at the ground. At this point, the anus must be in a state of tension, the abdomen and chest slowly stand up, and then take a break. Inhale, slowly close your hips to the ground, raise your head and straighten your knees while exhaling.

Skinny hip yoga movement

Action one

1, lie flat, put your hands at your sides, bend your knees, look forward, relax and take a deep breath.

2. Inhale, lift your hips, put the yoga brick on the lower side of the yoga brick, exhale, put your hands on your sides and take a deep breath.

3. If you don't feel uncomfortable, adjust the yoga bricks, raise your hips as high as possible, stay for 10-30 seconds, and take a deep breath.

Action 2

1. Sit on the yoga ball, keep your upper body straight, bend your knees, put your hands above your knees and take a deep breath.

2. Stretch your legs, put your feet on the ground, put your hands next to your ears, grab your ears, then spread your elbows, lie down slowly, move your feet forward hard, and let the ball roll with you until your back leans against the ball.

3. Inhale, hold your hips, exhale, look up, stay for 5- 10 seconds, then return to the original position and relax.

Skinny leg yoga

Action one

1. Lie on the yoga mat, put your legs together, straighten out, put your arms on your sides, then press your chin to the ground, adjust your breathing and keep breathing for 2-3 hours.

2. Lift your right leg when inhaling, keep your knees straight, stop breathing for 5-7 seconds, then exhale and slowly lower your legs. Be careful not to turn over during this process. When lifting your legs, don't leave your pelvis on the ground. The left leg should also be practiced according to the same action essentials. When practicing, the tired leg will practice 1-2 times.

Action 2

1. Put your thumbs in your palms and make a fist, then put your fist under your lower abdomen.

2. While having a full rest, breathe evenly, inhale and lift your legs quickly. At this time, the hands are pressed hard to the ground, and the whole weight is supported by the chest and chin. When your legs are lifted to the maximum extent, your knees tend to bend, so be sure to straighten your legs and lift your lower body as much as possible. Hold your breath for 5-7 seconds after inhaling, and lower your legs when exhaling.