1, practicing yoga to lose weight easily
First, the new moon variant
Open your feet, inhale and raise your arms to the level, exhale, relax your shoulders, and palm down. Look straight ahead.
Take a deep breath, relax your right waist and fall horizontally to the right when exhaling. Be careful not to lean forward or hunch. You should feel your body close to a wall, open your shoulders as much as possible and bend your plane sideways.
After holding 15 seconds, restore the initial posture and repeat the action in the opposite direction.
Second, the ship type
Sit on the ground, put your legs together, lift up 45 degrees, raise your hands horizontally forward, and put your legs down after 20 seconds. Do it once 10 times.
The process of lifting legs should be slow, so that the muscles of the lower abdomen can get deeper exercise.
Third, the shell type.
Lying on your back on the mat, your feet are naturally vertical. Slowly lift your upper body, put your hands around your right knee, and keep your legs as close to your body as possible.
Always keep your hips close to the ground and gently lift your left foot off the ground.
Keep this action for about 10 second, then change your left leg and do it again. Repeat about 10 times.
Fourth, the inverted type.
Lie on your back, put the pillow under your hips and hands, and stick your legs upright on the wall for 2-5 minutes. It can relieve leg edema, replenish blood to the upper body, treat and prevent varicose veins, and soon feel sleepy.
Fifth, leg stretching.
Lie on your back and put the pillow between your calves. Inhale, lift your legs up 45 degrees and breathe four times in a row. Exhale recovery can improve the condition of small belly. Enhance the strength of the spine and help sleep.
Six, spinal variant
Sit on the ground with your legs bent forward and your back straight. Bend your left leg, put it outside your right leg, and bend your right leg to the left.
Put your left hand in the dark and lock your left knee with your right elbow.
Exhale, turn your body to the left as far as possible and twist your spine.
Turn to the limit and connect this pose for a few seconds.
Inhale, turn back to your original position and send out your left leg. The purpose of counter-offer.
Seven, triangle type
Keep your body upright, and your hands naturally hang down at your sides. Open your feet. Feet should be twice as wide as shoulders.
Inhale gently and lift your hands parallel to the ground. Exhale, the left leg is slowly bent into a lunge, the arm is always naturally unfolded, and the body is slowly bent to the right.
This action lasts about 5 seconds, and then returns to the original standing posture. Repeat around 20 times.
Eight, sitting with one leg up
Sitting posture: the left leg is straight forward, the right leg is bent and placed above the left leg, the right hand is placed on the knee of the right leg, the left hand is placed on the right foot, the back is straight, the shoulders are opened backwards, and the head is slightly lower.
Slowly straighten your arms, keep your hands as low as possible on your right leg, raise your head and look straight ahead.
2, early morning yoga healthy slimming
Action one
1, kneeling posture, knees open, hip width.
Note: don't tuck in, it is correct to shrug your shoulders.
2. While exhaling, try to push up slowly with our hips, which is more effective.
Note: If your knees are uncomfortable, you can bend them.
3. Keep breathing and stay for 5~ 10 second.
Action 2
1, standing, abdomen adduction, scapula press down.
2. While exhaling again, slowly push our hips back and pay attention to the relaxed state of our hands at this time.
3. Relax your neck and stay for 5~ 10 second.
Action 3
1, the left knee bends forward and the right foot straightens backward.
2. Exhale and lean forward slowly.
3. Exhale, straighten your left foot backwards and bend your right knee.
Action four
1, open your feet about one and a half times shoulder width, and turn your feet to the right; Keep your hands straight behind your back and buckle each other. Expand your chest to push your chest forward, tilt your head back slightly, and open your throat.
2. When exhaling, the upper body bends forward, then slightly bends to protect the knees, and the chest still keeps pushing forward. Finally, imagine your face touching your calf.
Stretch according to your physical fitness. Don't touch your knees too reluctantly to avoid pulling your hamstring.
Action five
1, sitting posture, just sitting in a scattered dish.
2. Put your hands together on your chest, concentrate on pushing each other, and repeat about 15~20 times. This action can help us to make the chest shape more concentrated and firm.
Action six
1. Let your body lie flat on the ground, raise your feet together and bend them 90 degrees, and naturally put your hands at your sides.
2. Keep your upper body and right foot ready to pedal. The right foot is slightly low and the upper body does not move. Right foot up, left foot down. This group of actions is continuously moved into one group and repeated for 25 groups.
Action seven
1, lie flat on the ground, straighten your feet together, lift them, bend them 90 degrees, and put your hands and fingers crossed behind your head.
2. Raise your head slowly with your hands and keep your fist distance between your chin and collarbone.
3. While keeping the action, let the right foot slowly kick forward.
4. Return your right foot to its original position and kick your left foot forward slowly.