Weight loss yoga movements
Kneeling and stretching
Sit on the mat in King Kong posture, kneeling, straighten your back, keep your hips close to your heels, keep your instep close to the mat surface, hold your posture, shake hands with your hands behind your body, and stretch your arms as far as possible. Then tilt your head back, inhale, stretch your shoulders, hold your chest and abdomen, and look up at the ceiling. Inhale again, lean forward and extend your arms upward. Finally, hold your posture for a few seconds.
Kneeling style
Sit on the mat, put your feet together, put your hands on your sides, bend your right leg so that the sole of your right leg is close to the inside of your left thigh, look forward, then keep your right foot still, bend your left foot backward, take a deep breath, hold your right hand on the ground when inhaling, point your left hand at the sky, then bend your body to the right and hold your left hand on the ground for a few seconds.
Lower body swing
Lie flat on the mat, legs together, instep stretched straight, adjust breathing, inhale, put your hands behind your head, cross your hands, bend your knees, lift your feet, keep your legs parallel to the ground, exhale, turn your legs left, turn your head right, inhale again, and put your hands back above your abdomen.
Face-lifting yoga
There is fat on the face. If you want to change from a big round face to a melon face, you need to practice facial yoga to make your facial muscles firmer.
A striking style
Has the effects of promoting facial blood circulation, eliminating facial fat and astringing chin. When practicing, keep King Kong sitting posture, keep your back straight, put your hands on your thighs, then adjust your breathing, inhale, lean forward, touch your forehead, keep your hips on your heels, exhale again, lift your hips, and push your back forward until your thighs are perpendicular to your calves, tuck your knees, and touch your head on the ground. Hold for a few seconds and slowly return to your original position.
Lion style
It has the effects of eliminating obvious facial wrinkles, exercising facial muscles and slimming face. When practicing, keep sitting in King Kong posture, adjust your breathing, look forward, then lean forward, touch the ground with your hands, lift your calves back, focus on your hands and knees, then adjust your breathing, look up, open your eyes and look forward. Open your mouth and stick out your tongue for 20 seconds.
9 zu lose weight yoga
First, relieve shoulder stiffness.
Action 1: inhale and shrug.
Sit in a chair, stand up straight, cross your hands on your chest and put your palms on your shoulders. Inhale slowly through your nose and shrug your shoulders.
Action 2: Put down the elbow and press down the shoulder at the same time.
While exhaling through your nose, put down your elbows, put your palms on your shoulders, press your shoulders down as slowly as possible, and exhale to relax. Repeat this action three times.
Second, stretch the back to relieve back pain.
Action: fix your body posture and stretch your back.
Stand one meter away from the wall, spread your feet to shoulder width, bend your upper body downward, make a 90-degree deep bow posture, straighten your hands and arms forward, hold the wall with your palms, support your body and maintain balance. Hold this position and take three deep breaths.
Third, move the waist back and forth to relieve low back pain.
Action 1: The pelvis leans forward and the back leans backward.
Stand up straight, sit in a chair, inhale, tilt your pelvis forward, and at the same time, tilt your back backward, just like your abdomen protrudes forward. Consciously move pelvis and spine.
Action 2: Exhale, pelvis backward.
While exhaling, slowly move the pelvis forward and backward. At the same time, while moving the pelvis, relax your back, bend forward, do this as slowly as possible, and repeat this action three times.
Fourth, relax your wrist and solve the problem of insomnia.
Action: Relax your hand in midair.
Lie on your back, straighten your arms to your side, and then bend your elbows at right angles to the ground. Then don't force your wrist, palm down, parallel to the ground, and relax yourself.
Fifth, expand your chest and feel comfortable after getting up.
Action: straighten your upper body and expand your chest.
Lie face down on the floor, then bend your elbows 90 degrees, prop up your upper body, press your forearms and palms against the floor, and expand your chest. Hold this position and take three deep breaths. If your arms are crossed on your chest, it will be easier to keep your balance.
Sixth, move the lower body
Action: Stand your hips up with a cushion.
Lie on your back, stand on your knees, keep your feet close to the floor, put a cushion under your hips, and lift your hips slightly. Keep this posture and take three deep breaths slowly. If the shoulders and arms are close to the floor, you can expand your chest, which will make you feel better and have a better action effect.
Seven, squeeze the pelvis, promote blood flow and relieve menstrual pain.
Action 1: Groin clenched fist.
Bend your knees with your legs, kneel on the floor, make fists with your hands and put them near the root of your thigh, that is, the groin connecting your abdomen and legs.
Action 2: Promote blood flow by squeezing and relaxing.
Keep your hands in the groin position, sit up straight, lean forward, and keep your chest as close to your knees as possible. Using the weight of the lower body, squeeze the groin position with the fist-clenched hand and take three breaths.
Eight, anti-abdomen, stimulate the intestines, treat constipation.
Action 1: Sit with your legs crossed and your hands folded.
Sit in a chair, put your left foot on your right leg, put your palms close to your chest, put your arms at your sides, and open your armpits.
Action 2: Twist the waist greatly to activate the intestine.
Twist the upper body to the left, and put the right elbow on the outside of the left thigh. Even a stiff person can easily do this action. Keep this posture, take three deep breaths, and do the same on the opposite side.
Nine, dredge the blood vessels around the pelvis and eliminate chills and edema.
Action 1: Lift one foot.
Sit in a chair, lift your right foot, put your right ankle on your left thigh, and put your hands on your right calf.
Action 2: the upper body leans forward and the hips stretch.
Straighten your waist, lean forward and stretch your hip muscles. While exhaling, keep your chest as close to your right foot and calf as possible. At the same time, press the right leg and calf with two thumbs. Take three deep breaths and do the same on the opposite side.
Key points: Pressing the foot bones at the same time can improve edema.
When doing this action, press the calf with both thumbs, which can promote blood flow and eliminate body edema. Because from ankle to knee, there are many acupoints that help to eliminate chills and edema.
Very suitable for white-collar fitness yoga
Now yoga has become a popular sport for many people to lose weight and reduce family pressure. The following four white-collar yoga moves are easy to learn and very effective. As long as you sit in a chair and do these four weight-loss yoga moves, you can easily lose weight.
First, the chair turns to slimming yoga
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.
Second, crouch behind the chair.
Action essentials: put your feet together, stand behind the chair, hold the back of the chair with both hands and straighten it, step back 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.
Third, the 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.
Fourth, the chair bends forward.
Action essentials: 1 3 Sit in a chair with your feet stretched forward, your knees straightened, your upper body naturally bent forward, and your hands extended to your ankles, every time1minute.
Function: make blood flow back to the head, prevent insomnia, beautify the leg curve and prevent obesity in the lower body. Let's give it to white-collar women for slimming yoga.
This group of exercises can be completed in about 30 minutes, the time is up to you. You can do it during work breaks or breaks.
Basic Breathing Method: Yoga holds that human beings live by absorbing the energy of the universe, and among air, sunshine, soil, water and food, breathing air is the most important, and breathing contains magical power.
Method: Sit in a chair with your legs together. Put one hand on the thigh and one hand on the abdomen, close the jaw and straighten the spine. First, relax the abdomen, inhale through the nose, expand the throat and chest hard, so that the gas fills the chest, abdomen, abdomen and stomach. Then relax your jaw, exhale, and relax your chest, and your stomach will gradually go down. It takes twice as long to exhale as it does to inhale. After exhaling, hold your breath 1 ~ 2 seconds.
Consciousness: put it on abdominal breathing.
Note: Yoga breathing includes deep breathing, light breathing and static breathing. Use different breathing methods according to the size and difficulty of the action. No matter what you practice, you should adjust your breathing like this before and after practice, and do it for 5 seconds at a time.
Efficacy: It will make you feel stable, happy and comfortable.
Fitness is a healthy lifestyle. If you want to be strong, choose the one that suits you best. Fitness method is a good choice.
Matters needing attention in yoga weight loss
1. If you want to practice yoga that day, don't eat for an hour before and after practicing yoga. If you are full, try to avoid practicing for two hours after meals. There are no special regulations on the diet of practitioners, but generally speaking, yoga practitioners should not eat too much at every meal. They can fill half their stomachs with food, a quarter with water, and the remaining quarter with nothing, that is, don't eat too much to avoid feeling heavy and lazy.
2. Warm-up is very important. Don't do difficult movements from the beginning, so as not to cause sports injuries. It is best to do some yoga warm-up exercises first, step by step, to avoid physical injury.
3. Try to relax when practicing and allow your body to feel a little sore, but don't push yourself too hard or force yourself.
4. Don't laugh or talk when practicing, but concentrate on breathing. Keeping a regular deep breath helps your body relax.
5, it is best to practice every day, after completing a set of yoga poses, be sure to lie down and have a good rest.
6. It is advisable to practice in a quiet and ventilated room. The indoor air should be fresh and you can breathe freely. If the weather is suitable, you can also practice outdoors, but the environment should be pleasant, such as the garden. Don't practice in windy, cold or unclean, smoky air. Don't practice near furniture, stove or any place that hinders practice, so as to avoid accidents, especially when doing handstand, don't practice under an electric fan.
7. Wear the most comfortable clothes, elastic and breathable clothes are the best, and it is best not to be too loose and too fat, otherwise it will hinder some handstands.