Efficacy: balance the nervous system, enhance the control and balance of the body, and make the leg muscles more slender. 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. 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. Lie flat on the ground. Legs bent shoulder width, feet on the ground, toes forward. Put your arms at your sides, palms down. Inhale and gradually lift your hips and lower back off the ground. Bend your arms and hold your lower back with both hands. Exhale, slowly fall, feet opposite, knees open to the side, hands above the abdomen.
Efficacy: shrink and lift buttocks, eliminate buttocks fat and make buttocks more rounded. 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. 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. 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. Japanese worship is one of the styles of slimming yoga, which is divided into 12 postures, also known as "praying for the sun", and appears in the form of paying tribute to the sun. When practicing Japanese worship yoga, be grateful. This set of movements can fully stretch and relax your body and make your mind calm. Some of these slimming movements require strong flexibility of the body, which may be difficult for beginners, but the focus is on the adjustment of mentality rather than whether the movements are necessarily in place, as long as you try your best.
Key points of posture practice: first, stand at one end of the mat, with your feet together, your back straight, your hands on your chest, your palms facing each other, your thumb locked against your sternum to inhale, and your arms spread forward to drive your upper body to stretch upward and backward to exhale. Take the buttocks as the folding point and put your hands on the mats on both sides of beriberi symptoms. Inhale and raise your head, take a big step back with your right foot, completely land below the knee joint, keep your left calf vertical to the ground, and sink your crotch. Try to put your hands on the cushions at your sides. Inhale, retract your left foot and move closer to your right foot. The body is an inclined plate. Put your knees on the ground, sit your hips back on your heels, look forward, and guide your body forward with your chin. Point 2 of posture practice: when the chest and abdomen touch the mat, support the upper body with your arms, exhale and look up. Head back, toes on the ground, inhale, hips up, exhale, press shoulders down, so that the forehead and heels touch the ground as much as possible. Inhale, raise your head, move your left leg forward, put your hands back and put them on the cushions on both sides behind you. Your right knee joint is completely on the ground, your left calf is perpendicular to the ground, and your crotch sinks. Try to touch the cushions on both sides of your body with your hands. Note that the left knee joint is not hard, and the center of gravity is in the middle of the crotch. Inhale, lean forward, put your hands on the cushions on both sides of your left foot, put your right foot forward, put your right leg and left leg together, grab your ankles with both hands, and each time you exhale, your upper body sinks, your abdomen is on your thighs, and your cheeks are on your calves and calves. Inhale, look up and return blood to prevent dizziness. Inhale again, straighten your arms, drive your body up, exhale at the same time, and bend back. Inhale, stand upright, put your hands together on your head, lock your thumb, return your hands to your chest, close your eyes and adjust your breathing. Yoga action one
Kneel on the ground, knees open and hip width, legs and instep close to the ground, feet facing the sky. Lean forward and keep your back straight. Pay attention to the right angle between thighs and calves and the trunk, and the trunk is parallel to the ground. Press the palm of your hand on the ground and put it in the middle position under your shoulders. Your arms should be vertical, at right angles to the ground and shoulder width. Fingertips point forward.
Yoga action 2
Inhale, at the same time slowly raise the pelvis, and bend the waist slightly downward into an arc. Keep your eyes on the front, lower your shoulders, keep your cervical spine in a straight line, and don't lift your head too much.
Yoga action three
Exhale, arch your back up slowly, drive your face down, and look at your thighs until you feel your back stretch. Repeat the above actions 6 to 10 times with breathing. After completing step 3, straighten your back again, and at the same time lift your right foot and push it back until it is flush with your back. Straighten the soles of your feet and extend your left hand. Raise your head, look forward and stretch your back. Keep your straight hands and feet parallel to the ground.
The benefits of cat-style weight-loss yoga
Fully stretch back and shoulders, burn back fat, improve blood circulation, and eliminate pain and fatigue.
The spine is properly stretched to increase flexibility.
Matters needing attention in cat slimming yoga
Don't move too fast, and don't swing your neck back and forth or bend your back.
Don't stretch your neck too long.