Yoga is one of the six actions to lose weight. Yoga can relax people who sit in the office for a long time or are busy with work. As long as the method is right, it can play a role in losing weight, slimming and being more temperamental. Let's take a look at six weight-loss moves of yoga.
Six yoga moves to lose weight 1 first, tiger style
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.
Second, the bow type
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.
Third, push and knead.
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.
Fourth, the eagle type
Legs together, hands crossed on the chest, standing in a mountain posture. Bend the left leg, and then the right leg bypasses the left knee from front to back and is stacked on the left thigh. The foot is hooked on the left calf and the body is balanced on the left leg. The left elbow is stacked on the right elbow, the elbows are stacked up and down, the arms are staggered perpendicular to the ground, and the fingers are pointing to the sky. Take a deep breath, press down when exhaling, hold 15-20 seconds, then return to Yamagata posture and repeat the action on the other side.
Efficacy: Reduce the fat of ankles, calves and buttocks.
Five, head down
Bend your legs, sit on your legs, lean forward, and support two crankshafts on the ground to form a triangle with your body shape. Lift your hips, your thighs are perpendicular to the ground, then put your head in the triangle and put your head in your hands. Straighten your feet, point your toes to the ground, and slowly move your legs to your head until your back is perpendicular to the ground. Tighten your abdomen, push your hips back, exhale, lift your legs, bend your knees, and your thighs are parallel to the ground. Inhale, straighten your feet, extend your toes upward, and put your legs together to form a vertical line. After holding 1 min, slowly return to the initial action along the original road.
Efficacy: Exercise legs, buttocks and abdomen, and reduce fat.
Six, triangle stretching
Straighten your legs, spread them about two shoulders wide, and lift your arms up to shoulder height. The upper body bends to the back of the right leg, the left hand is placed behind the right palm, the right arm is straight, the head looks at the fingertip of the right hand, and the left arm is in a straight line with the right shoulder. After a few seconds, return to the initial action.
Efficacy: used for obese people in the legs.
Yoga six weight-loss moves 2 one-word chest expansion
1, lie on your back, adjust your breathing and relax.
2. Toes are straight and the center of gravity is on the heel.
3, inhale, hips up, let the body into a word, waist, chest force up.
4. Exhale and head back.
5. Close your eyes, breathe naturally, feel relaxed, and keep this posture for 30 seconds-1 minute.
Tip: When practicing, focus on the abdomen and the whole chest.
Results: It can treat gastrointestinal diseases, constipation, asthma, bronchitis, hemorrhoids, humpback and menstrual disorder, adjust the stiffness of shoulder and back, correct the shrug phenomenon, help increase vital capacity and beautify chest lines.
Vertical chest extension:
1, stand and adjust breathing.
2. Exhale, head sink back, breathe naturally, feel your throat relaxed and your head relaxed.
3, inhale, hips up, imagine using the top of your head to reach your hips.
4. Stretch your hands back and relax your wrists completely.
Tip: Adjust your back and spine when practicing, and put your consciousness on your chest and waist.
Efficacy: Treat constipation, asthma, bronchitis and hand spasm, and help increase vital capacity.
Pigeon style:
1, legs straight, sitting on the ground, back straight.
2, the left leg is bent, the left heel is against the right heel, the right leg is opened to the right, the calf is bent, and the thigh is as straight as possible.
3. Grasp the instep of the right foot with the right hand, lift the right calf upward, and clamp the instep of the right foot with the right elbow joint.
4. The left arm bypasses the back of the head, and the hands are buckled behind the head.
5. Keep this posture 1-2 minutes, and exchange your legs.
Tip: When practicing, adjust your knees, make a straight line from left to right, and put your consciousness on your waist.
Results: The muscles of thighs and calves were strengthened, the arm lines were beautified, the flexibility of waist and shoulder joints was enhanced, the waist was slender and soft, the body lines were beautified, the blood circulation was promoted and the physiological function was improved.
Camel style
1, get down on your knees, adjust your breathing and relax.
2. Hold your hips with your hands and look up.
3, exhale, continue to let the body lean back, grab the ankle or sole with both hands, and tilt the head back in a controlled manner.
4. Hold this position for 30 seconds and take a deep breath.
5. Let your hands return to your hips and your body slowly recover.
6. Repeat this position 2-3 times.
7. Sit your hips on your heels, put your forehead on the ground, straighten your hands forward and relax your waist.
Tip: When practicing, you should focus on stretching your hips, abdomen, chest and throat, keep the feeling of squeezing behind your back and relax your head.
Efficacy: Treating asthma, bronchitis, constipation, abdominal cramps, menstrual disorder and hunchback. Suitable for people who work at their desks for a long time, it is helpful to correct bad posture, strengthen vital capacity and blood circulation, adjust back and spine, and eliminate the tension of shoulders, backs and ankles.
Shoulder inversion:
1, plow the field and put your hands around your waist.
2. Inhale, bend your legs and slowly stretch upward.
3. Try to keep your legs in line with the chest and cervical spine, and keep your chin close to the sternum.
4. The left leg bends 15 degrees, and the right leg bends 45 degrees. Hold this position 1 min, and then switch legs.
Tip: When practicing, you should pay attention to the squeezing feeling of the neck and the stretching feeling from the chest to the toes to relax your face.
Results: It can treat common cold, hypotension, anemia, asthma, throat diseases, enteritis, hernia, sciatica and nasopharynx, improve systemic blood circulation, relieve tension and fully nourish cervical vertebra and thyroid gland. This is also a good posture for obese people to clean up abdominal fat.
Bridge type:
1, lie on your back, put your arms at your sides, and adjust your breathing.
2. Inhale, bend your knees, lift your body, support with your hands, and support the ground with your arms.
3. Exhale, lift your heels, put your knees together, and clamp the inner thigh muscles.
4. Inhale first, then exhale, keep your left leg straight and upward for 5- 10 seconds, and breathe naturally.
5. Inhale, put down your left leg, support, exhale, straighten your right leg up, hold it for a few seconds, and breathe naturally.
6. Do the left and right legs 3 times each, and then relax and recover.
Tip: When practicing, focus on stretching from thigh to waist, and relax the upper part of chest and shoulders.
Results: It has curative effect on hunchback, scapulohumeral periarthritis and weakness of waist and legs, eliminating the tension of cervical vertebrae and shoulders, beautifying buttocks and strengthening the muscle strength of legs and ankles.