Chair weight loss yoga, yoga is a form of exercise that achieves the harmony and unity of body, mind and spirit. More and more people have joined the ranks of yoga, which is conducive to shaping our bodies and health. Look at the chair yoga to lose weight.

Chair slimming yoga 1 swivel chair

Action essentials: Sit in the chair of 1/2 or 1/3, with your back straight, your left hand on the back of the chair, your right hand on the side of the left chair, and your upper body twisted to the right. When you're done, do it on the other side.

Function: eliminate abdominal fat, relieve neck, shoulder and back pain, and prevent flatulence and constipation.

Squat behind a chair.

Action essentials: put your feet together, stand behind the chair, hold the back of the chair with both hands straight, retreat 1, inhale and bend your knees, then exhale and squat down until your hips are knee-high, and repeat for 3 to 5 times after reduction.

Function: strengthen leg strength, soften shoulder joint and beautify curve.

Bow behind the chair

Action essentials: face the back of the chair, stand behind the back of the chair, hold the back of the chair with both hands and straighten it, bend the body forward 90 degrees, and keep the back level for 1 to 2 minutes each time.

Function: Eliminate backache caused by sedentary, and beautify the legs.

Sofa yoga

Right angle type

1, straighten up, put your feet together, and hold the sofa back with both hands.

2. Exhale, with the base of the spine as the fulcrum until the back is at right angles to the legs.

3. During this period, keep your eyes on your hands; Breathe naturally for 30 seconds.

4. Restore the upright posture. This action is repeated five times.

Efficacy: relax the muscles of both legs, correct hunchback and spinal curvature, and eliminate the tension of the body.

Standing bow

1, hold the sofa back and stare at the front.

2. Bend the right knee joint and keep the heel as close to the hip as possible.

3. Hold your ankle with your right hand, exhale, stretch your right leg upward, and slowly lean forward.

4. Hold for 30 seconds; Switch to the other side.

Efficacy: It can remove excess fat from legs and improve body balance.

Chair Weight Loss Yoga 2 Friends who have just come into contact with yoga often don't know how to lose weight, and they will find yoga movements difficult. What should I do? It is well known that yoga has a good weight loss effect, but when it comes to how to practice, friends who practice yoga generally say that breathing can actually be done through asana.

Weight loss yoga elementary course 1: what you must know when you get started.

1. When I first learn yoga, I feel that every movement of yoga is difficult to do and I often want to give up. At this time, you need to have a persistent belief. You must be sure that yoga will bring you a lot of gains and you must not give up.

From the point of view of physical exercise, it is best to keep practicing every day. If you are busy, practice at least twice a week, each time between 1 ~ 2 hours, so as to ensure the practice effect.

If you practice at home, it will take at least 30 minutes to have a significant effect. If you don't have enough time, you can practice pranayama or meditation for ten minutes.

3, should wear loose, sweat-absorbent, breathable cotton or linen clothing, coat to fit, in order to complete some handstands. It's better to tie your pants tightly, not elastic. At present, the more popular clothes made of pure cotton and lycra are also better choices, without shoes and barefoot.

Barefoot can make the legs move, increase the perception of the soles of the feet, and then massage and squeeze the acupuncture points on the soles of the feet. Secondly, you can use the soles of your feet to rub the ground, which is beneficial to the completion of yoga posture and balance your body. If the weather is cold, you can put on your socks.

4. Early morning and before breakfast are the best time to practice yoga, followed by 3-4 hours at night or after meals. Other times are fine, but after keeping an empty stomach or fully digesting (digesting food).

5. When practicing, many postures will squeeze into your stomach, and you may feel dizzy and even vomit after eating. Moreover, when practicing, the blood of the body is concentrated on local muscles or organs, which will affect the digestion and absorption of food and increase the burden on the heart.

If you feel hungry, you can eat a small amount of digestible food 1 ~ 2 hours before practice, which can alleviate the hunger in practice. During the practice, your facial muscles, ears, eyes or breathing should not feel any uncomfortable pressure. If you feel stressed, you should stop at once.

6. Taking a bath will make it easier to practice yoga poses. After practicing yoga asana, it is best to take a bath after 15 minutes, because your body will become sticky because of sweating. Taking a bath before and after practicing yoga poses can make your body and mind more excited.

7. It is necessary to relax after practice. When it comes to relaxation, it is the same as the original idea, mainly to relax all aspects of the brain and body, and not to practice inverted poses during the physiological period.

Weight loss yoga tutorial 2: practice breathing

Expand your chest, breathe completely, and life is a breath. You can start to feel your emotions and emotions from breathing, so as to find a way to communicate with yourself.

Someone said after learning yoga, "I lived for more than 30 years before I learned to breathe!" " "ha! Does this sound strange? Actually, it's not surprising. More than 90% of adults around us can't breathe correctly and have been in a state of shortness of breath.

Learn to breathe, decompress and resist falling. When you feel nervous and scared, when you feel stressed and tired, when you feel depressed and sad, let's breathe together (you can choose to stand or sit, as long as you breathe completely, it will help!

Consciously pay attention to breathing, yoga emphasizes breathing and thinks that we have the ability to control our energy. After training, everyone has this ability. Therefore, yoga breathing is called pranayama, which means controlling the energy of life. Incorrect breathing will waste energy and even lead to physical and mental imbalance.

Paying attention to your breathing at any time is a kind of "conscious" performance. If we can pay attention to our breathing during work, life or rest, our body and mind will become more peaceful and calm.

Abdominal breathing at any time

Abdominal breathing is one of the most commonly practiced yoga breathing, because the process of breathing is the process of diaphragm moving up and down, so it is also called diaphragm breathing. This kind of breathing is often used in a relaxed state and is the best way to relax.

Abdominal (diaphragm) breathing

Sitting, when inhaling, I feel that the breath has reached the abdominal cavity, the abdomen is relaxed, the abdomen naturally bulges outward, and the diaphragm is lifted upward; When exhaling, the abdomen naturally adducts, the diaphragm sinks, and the gas slowly exhales through the nasal cavity. Keep this rhythmic breathing state.

Feel breathing all the way to the abdominal cavity

Practice regularly, and be proficient in any process of standing, sitting and walking.

Conclusion: When I first came into contact with yoga, I didn't know how to lose weight with yoga. After reading the above, I believe everyone knows that I lost weight by breathing and other means.