Kneel on the bed and keep your arms and thighs vertical. Exhale, bend your right leg forward, arch your spine upward, lower your head and try to keep your nose close to your knees. Hold this position and hold your breath for 6 seconds. Inhale, lift your right leg up, bend your knees, look up, stretch your feet forward, and point your toes in the direction of your head. The spine bends downward. Hold this position for 6 seconds. Repeat 3 times. Switch legs and do it three times.

Efficacy: balance the nervous system, enhance the control and balance of the body, and make the leg muscles more slender.

2. Bow style

Lie prone, bend your knees, keep your heels close to your hips, and grab your ankles with both hands. Inhale, hunch your back and lift your feet, and lift your head and chest together. Hold your breath for six seconds and look up. Exhale, slowly lower your legs, chest and head and return to the starting position. Then relax. Practice for 5 rounds.

Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are massaged.

3. Push-wipe type

Sit with your legs apart and stretch forward. Lock your fingers and imagine yourself holding the handle of the stone mill. Exhale, bend forward and lean forward. Push to the right, inhale and lean back as far as possible, push back. Exercise around the waist, ten times clockwise and ten times counterclockwise.

Efficacy: Exercise waist muscles, adjust the regularity of the whole menstrual cycle, and can also be used for postpartum recovery.

1, leg weight loss method

Methods: Stand with legs 30cm apart, toes forward, arms forward and parallel to the ground. Inhale and stand on tiptoe; Exhale, squat, slowly put your hips on your heels, keep your back straight and your toes on the ground. Breathe normally, keep moving for 5 seconds, inhale and stand up. Exhale, relax and repeat.

Function: wonderfully change the shape of thighs and legs, and enhance the strength of legs.

2, back weight loss method

Methods: The body was upright, the legs were open, and the strength was concentrated on the anus. Hands above your head, palm distance is about the width of your head. Slowly turn your waist to the left, and your upper body and arms will also rotate, and your back will be as straight as possible. Turn around slowly and put your hands down slowly when you face forward. Have a rest, and then do the same for the other side.

Function: Reduce waist circumference and enhance waist flexibility.

3, waist and abdomen weight loss method

Methods: Stand upright, legs apart about 1 m, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.

Function: strengthen abdomen and waist, relax back. [ 1]

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Three points to pay attention to in yoga weight loss

1. The function of slimming yoga is that practicing slimming yoga can increase blood circulation, improve the regulation ability of organs such as nasal cavity, sinus and lung affected by allergies, clean up the metabolic waste of the body, and achieve the purpose of consuming fat.

2. Slimming yoga soothing: There are many movements in yoga that can practice breathing, promote the expansion of chest muscles, dredge the respiratory tract, help the lungs absorb more oxygen, and improve the cleaning ability of the lungs.

3. Slimming yoga can clean up the metabolic waste in the body to a certain extent, and achieve the effect of consuming fat. However, it should be noted that the role of single slimming yoga is not too great, so let us see that the effect of slimming yoga is too simple. When we practice slimming yoga, we can also cooperate with some specific drugs for slimming.

1. Don't eat for two to three hours before practicing yoga!

Yoga has a lot of twisting ~ turning ~ pressing ~ some movements ~ and then eating will squeeze your stomach and make you sick ~ so it's best to leave it empty. If you are really hungry, you can eat a pond or a piece of chocolate. But be careful not to drink too much water, because some people have to go to the toilet to drink water, and we only have one hour to do yoga, so I suggest you not to drink water for one hour before.

You can't eat until half an hour to an hour later.

Because if you eat immediately after exercise, it will cause stomach upset! It can lead to gastritis or pancreatitis. I have experienced it personally. Once I went to eat hot pot next to me, and I came home with a stomachache one night. I often told my members not to eat it right away. Will anyone think that I can finish it in 365,438+0 minutes in half an hour? Hehe, no, it must be as late as possible! This is good for your health!

4. Do we do yoga during menstruation or pregnancy?

Don't do anything to stretch your legs up and back when you come to menstruation! That will cause menstrual blood to flow backwards! I hope you don't do it! One of my members hasn't left for a month. My suggestion is that we should have a rest for the first three days and then do some simple exercise. If you are pregnant, you can't do any yoga in the first three months of pregnancy because the first three months are unstable. You can do some simple postures after three months, but you must not practice all abdominal squeezing postures. If you want to do it, ask your teacher. 5. Don't bring too many ornaments.

6. Yoga is practiced barefoot. Don't do it in shoes, it will make the teacher think you are strange. Barefoot is to free you from bondage and help you do some movements!

7. Yoga means breathing through your nose, not your mouth. If there are other requirements, the teacher will speak separately. )

8. People with high blood pressure or heart disease should not practice some bow movements!

9. You can't take a shower immediately after practice! Because whether you do yoga or sweat, your pores are open! If you take a bath, the water will close the pores at once, and the sweat glands have not completely evaporated! So don't take a shower right away! Wait half an hour before taking a shower! Because the state before and after exercise is different!

1, when practicing, you must keep the room relatively quiet and the air must be circulated.

2, the location can be chosen on the bed, but don't practice on a bed that is too soft. If you can prepare a yoga mat, wear pajamas and practice barefoot.

3, follow the CD to learn yoga, be sure to pay attention, don't learn while watching the CD, and practice after watching the CD. Because yoga pays attention to meditation and concentration, if you do it while watching, it will be difficult to complete meditation and the real purpose of practicing yoga will not be achieved at all.

4. To practice yoga, you don't have to draw a tiger according to the cat. You should do exactly as the CD does. Practitioners can do as many actions as they can remember, and the order of actions is not immutable. Do whatever you want, as long as you keep your breathing steady and your mind at peace.

5. If the action rhythm in the CD is too fast, it means that the CD you choose has basically no learning value and you can give it up. When practicing yoga, you must keep breathing for 3 to 5 times in each movement. After practicing yoga, you should feel happy, not tired or even painful.

6, fitness at home, perseverance is often the enemy that practitioners can't beat, and so is yoga. In response to this problem, coach Wang reminded that yoga should not be forced. Yoga does not have to be done every day. Only when you are in a good mood and have free time will you get twice the result with half the effort.