Yoga to lose weight 15, almost no one wants to be a fat man, so most people will take action to lose weight with yoga, but losing weight can't be reduced casually. I've collected and sorted out the related materials of yoga weight loss 15 for everyone. Let's have a look.
Yoga to lose weight 15 formula 1
1, pigeon king style
It looks like a pigeon foraging on its side, twisting its upper body and head.
Action decomposition:
The left leg curls backward to the root of the thigh, the right leg points to the back of the body, then the calf is retracted, and the hands are buckled on the top of the head, then the body bends to the right and the arms are close to the right foot.
Turning your face to the left can fully stretch the left side of your waist and reduce fat.
2. Dog stretching
According to Sanskrit translation, this action is a downward extension of the dog.
Arch your body into an inverted "V" shape, straighten your hands in front of your body, put your fingers forward and press your shoulders down; Straighten your legs and press your heels to the ground.
This action distributes the weight of the body evenly on the hands and feet, reduces the pressure on the spine, and increases the strength of the thigh and calf muscles and the elasticity of the shoulders.
3. Eagle style
Eagle style is based on the bird king style, with arms spread out, and the shoulder joint drives the arms to open and close one by one, making the eagle strike the sky.
Keep the posture of the bird king (trick 12), then slowly open your arms, and stretch your big arms back as far as possible, but keep your elbows slightly bent and your fingers forcibly straightened, just like the wings of an eagle.
In addition to exercising a sense of balance, eagles can beautify the shape of their arms in all directions.
4. Spider style
The legs, big arms and small arms and hands crossed at the back look like spiders with many feet.
Sit with your legs open, lean forward, put your hands under your thighs, turn around and cross your back. Chin, shoulders, heels and hips touch the ground at four o'clock. Can fully exercise the flexibility and flexibility of the arm, but also help to relax the back.
5. Locust type
Sanskrit translation is the appearance of locusts, and the action of lifting legs is very similar to that of locusts.
Abdomen down, lying flat on the ground; Lift your hips, put your hands under your legs and straighten your arms; Take chin, chest and abdomen as fulcrums, lift your legs upward when inhaling and slowly lower them when exhaling. Legs cocked up like locusts.
Locusts can exercise the strength and flexibility of the back, shape the lines of the legs, and often do it to relieve back pain.
6. Turtle style
It is shaped like a turtle sticking out of its shell. It stretches its neck and then slowly retracts.
Open your knees, sit up straight, and curl your calves back to the root of your thighs; The upper body leans forward, the palms are open, and the cervical spine is driven when inhaling, and the chin is raised. When exhaling, the chin is close to the chest, and the focus of exercise is on the neck.
Turtle posture mainly exercises the flexibility of cervical spine, which is of great help to shape neck lines and eliminate double chin.
7. Tiger style
Just like a tiger going down a mountain, open its whole body and raise its tail high. It also resembles the cat's leg lifting action in cat stretching.
Put your hands and knees on the ground. When inhaling, the spine is concave. Lift your legs so that they are straight at the back of your body, and raise your head and raise your chin. When exhaling, your legs are curled back, your back is arched, and your head is close to your knees.
This action can not only make the spine more flexible, but also effectively shape the lines of hips and back.
8. cobra pose
Because the body crawls on the ground and lifts like a cobra, it is named.
This action is mainly to stretch the front side and neck of the body, so stretch the body as far as possible, straighten your legs, tilt your head back and tend to be close to your hips.
Cobra pose can strengthen the arm and eliminate the wrinkles in the neck.
9. Butterfly style
Because the posture of the legs is very similar to the wings of a butterfly, they keep opening and closing in action, hence the name.
This sitting posture requires the palms of your feet to touch together, and then the heel is retracted to the root of your thigh. Put your hands on your knees, then give some assistance and press your knees down.
This posture can open the pelvis and enhance the flexibility of the hip joint; Relieve the pressure on legs, knees and ankles, and eliminate leg swelling.
10, beef noodle style
The back of this posture looks like an inverted bull's head, hence the name.
Cross your legs at the front of your body so that your thighs touch each other; Sit between your heels, with your feet as close to your hips as possible and your back vertical; Raise your right hand and bend down from your shoulder. Turn your left hand back and meet your right hand. Fasten and keep breathing for 8 times.
The ox face can open the shoulder joint while expanding the chest, making the arm more flexible and enhancing the flexibility of the knee.
1 1, lion style
If the tiger goes down the mountain, its momentum is a bit scary and its face is a bit ferocious.
Keep the lotus sitting position, then lean forward and bear the weight of your body with your arms; When inhaling, the chin is raised and the back sinks; When exhaling, open your mouth, spit out your tongue, open your eyes, fully expand your facial muscles and roar like a lion.
This action is not very elegant, but it is very effective for facial maintenance. It can eliminate obvious wrinkles on the face, make the skin more elastic and energetic, and also play the role of face-lifting.
12, bird king style
In ancient Indian legends, the "bird king" is the sacred mountain-Hita. This action was inspired by the bird king.
This is a difficult balance posture. The knee is slightly bent, the right leg crosses in front of the left leg, and then the right foot is hooked under the left leg and calf;
Raise your arm to shoulder height, bend your elbow, let your forearm and palm extend upward and cross, wrap your right arm around your left arm, and put your palms together, then keep your eyes level and lean forward and close to your legs.
The bird king exercises the balance of the body and can also shape the lines of the legs.
13, crane style
Crane is one of the animals revered by ancient emperors, which not only means "longevity", but also means "humility" and "elegance" like cranes. Bow forward, as if absorbed in foraging.
Action decomposition: squat, feet together, knees open to both sides, palms open in front of the body; Heel up, lean forward, then gradually shift the center of gravity, lift your feet off the ground and keep shrinking, with your thighs close to your body and your calves close to your hips.
This action puts all the strength of the body on the arm, so it has a good effect on enhancing the strength of the arm and shaping the overall shape of the arm. It can exercise the stability of the body and make breathing more stable, slow and comfortable.
14, cat stretching
Like a kitten who has just come back from a nap, she stretches, yawns, lies on the ground and stretches her spine in the breath.
Action decomposition: touch the ground with your hands and knees at four o'clock to ensure that your thighs and arms are perpendicular to the ground; When inhaling, the back is concave, try to make the belly button stick to the ground, raise the chin, and at the same time lift the hips, press the shoulders down, and keep the arms straight; When exhaling, arch your back so that your chin and chest are close together.
Cats can effectively exercise the muscles of the back and abdomen, make the spine more flexible, improve the blood flow of the spine and spinal nerves, massage the abdomen and relieve constipation.
15, chicken style
Simulating birds, human hands always replace the feet of birds (such as the posture of cranes), and so does the posture of chickens. The center of gravity of the chicken is relatively forward, so the arms and legs are concentrated on the front side of the body.
Action decomposition: Sit in a double lotus posture, with the soles of your feet up as far as possible, then put your hands through the gap next to your ankles, then put your hands on the ground, lean forward slowly, and finally lift your whole body with your arms.
Chicken style mainly exercises the balance of the body. When inhaling, the gas returns to the abdomen and forcibly lifts the body. This action is a test of arm strength.
Yoga Weight Loss 15 2 Bashi Yoga Weight Loss Course
1, Warrior III
Efficacy: strengthen shoulder and back muscles.
Stand on the yoga mat with your feet together. Move the center of gravity to the left leg and then lift the right leg backward. Lean forward parallel to the ground and keep balance, and straighten your arms forward parallel. Tighten the lower abdomen, keep the correct posture, and take a deep breath slowly for 3-5 times.
2. Half-moon style
Efficacy: Strong lines on the back and sides of the body.
The starting position is downward dog. Put your right foot forward between your hands and slowly raise your hands into a warrior posture. Spread your hips, arms and chest into a warrior posture. Put your left hand on your left hip and spread your right arm, keeping a certain distance from your right side.
Focus on your right foot and slowly lift your left foot. Place the palm of your right hand flat on the ground. If your hamstring is tense, you can bend your right knee slightly, or do this with the help of yoga bricks. Try to distribute the weight of your body evenly between your right hand and your right foot. First, lower your head and look straight at the ground. Lift your left arm and spread it, lift your head and look at your left hand.
Keep the correct posture, take five deep breaths slowly, and then change to the other side to complete the action.
3. Side Twilight Style
Efficacy: strengthen hip, quadriceps femoris and upper back muscles.
Stand with your feet together. Inhale, bend your knees slowly, squat down, and raise your hands above your head until dusk. Place your right elbow outside your left knee, in front of your body, and exhale. Put your hands together, press the outer thigh with your elbow, and twist your chest as much as possible. Gently stretch your right hip backwards and try to keep your knees parallel.
Keep the correct posture and take 5 slow deep breaths, inhale with your feet firmly, slowly lift your back and restore your posture to twilight. Put your left elbow on the front of your body outside your right knee and exhale. Similarly, keep the correct posture and take five deep breaths slowly.
4. Side brace type
Efficacy: strengthen the muscles of back and abdomen, and reshape the lines on both sides of the body and arms.
The starting posture is downward dog style, and the feet are together to clamp the big toe. Move your right hand to the left to the upper middle of the yoga mat. Turn up 90 degrees so that the body faces to the right, and the right foot touches the ground, and the right foot slightly bends to help the body keep balance. Lift your left arm slowly. Lift it up. Keep the correct posture and breathe slowly for 5 times.
5. Dolphin flat type
Efficacy: Stretch abdominal muscles, back, arms and shoulders.
The starting posture is downward dog posture, the forearm is slowly lowered to the ground, the feet are opened, the shoulders are perpendicular to the elbows, and the body is kept as straight as possible. Keep the correct posture and breathe slowly for 5 times.
6. Bow style
Efficacy: Strong back muscles.
Lie flat with your abdomen close to the ground, then your abdomen close to the ground, lift your upper body, bend your legs close to your head, stretch your right arm backward to grab your right ankle, and then grab the other ankle with your left hand. After grasping the ankle with both hands, try to put your toes together, take a deep breath, straighten your instep, stretch your toes as far as possible, move your center of gravity forward, and try to force your abdomen instead of your pubic bone. Keep the correct posture and breathe slowly for 5 times.
7. Locust type
Efficacy: Strong back muscles.
Abdomen close to the ground, legs together. Put your arms at your sides, palms up. Inhale and raise your legs, head and upper body as high as possible. Support your body with your hands. Breathe slowly and try to relax the muscles of your shoulders and hips. Extend your body completely from head to toe. With the help of the spine, stretch your body as much as possible. Keep the correct posture, breathe slowly for 5 times, and then do back relaxation on the yoga mat.
8, wheeled
Efficacy: strengthen the strength of the back and upper body.
Lie on the yoga mat with your back. Close your legs and put your feet flat on the mat (heel as close as possible to your hips). Bend your elbows, put your palms flat above your shoulders, and point your fingertips at your toes. Inhale, put your hands on the ground, and slowly lift your crotch, shoulders and head off the ground. Keep the correct posture and breathe slowly for 5 times.