Introduction to weight loss yoga, protect our joints, so as not to be easily injured during exercise. We can also improve our physical fitness while exercising. Walking is the simplest exercise, and some exercises are not suitable for everyone. Let me show you the introduction to weight loss yoga.
Introduction to weight-loss yoga movements 1 First of all, tree-shaped
Trees can exercise people's balance ability, help stretch the muscles of arms, thighs and upper body, and prevent fat accumulation in upper body.
1, stand naturally, put your hands down at your sides and relax your shoulders.
2. Bend and lift the right knee. Place the palm of your right foot on the left thigh or half of your knee with your hand. Put your hands in the sky, put them together and keep breathing.
3. Keep your legs moving, put your hands on your chest and exhale at the same time.
Second, heroic style.
It can stretch the upper body and effectively reduce the fat in the legs.
1, the legs are separated by about two shoulders, the left foot is in front, the right foot is behind, and the toes of the right foot are spread out about 60 degrees. Hands hanging at your sides.
2. Stretch your hands up, put your fingers together, put your palms together, and keep breathing.
3, exhale, the left knee is bent at a 90-degree angle, and the thigh is parallel to the ground.
Third, triangle type.
1, legs spread about one and a half shoulder width, feet at a 60-degree angle, hands hanging to the side.
2. Raise your arms to your shoulders, inhale and shake your upper body left and right.
3. Exhale, extend your right hand downward until you touch your ankle, and at the same time extend your left arm upward, and look up at the fingertip of your left hand. The other side repeats the action in the same way.
Fourth, the ship type
1 Sit on the mat, straighten your waist, put your legs together, bend your knees, put your feet flat on the ground, and put your hands at your sides.
Push your hands slightly on the ground, raise your legs until your calves are parallel to the ground, straighten your instep, and lean back slightly.
Hands off the ground, straighten your arms, parallel to your calves, palms down.
Five, crocodile style
1. Lie on your back, legs together, back straight, hands open, palms down at your sides.
2. Bend your right knee and lift your right leg. Place the sole of your foot on your left knee and press the outside of your right knee with your left hand.
3. Inhale, press your right knee to the left ground with your left hand, and turn your head to the right.
Weight-loss Yoga Beginners' Action 2 1, Prayer Style
Stand up straight with your feet together. Put your hands together on your chest. Relax all over. Take a good breath.
2. Stretch arm type
Raise your upper arm above your head and spread your arms shoulder-width. Lift your head and upper body slightly back. Breathe: inhale when your arms are raised.
Step 3 bend forward
Bend forward until your hand or finger touches either side of your foot or the ground in front of your foot. Touch your leg with your forehead, but don't pull it. Keep your knees straight. Breathing: Exhale when you lean forward. Try to contract the abdomen in the last position and exhale as much as possible.
4, lying butterfly style
Sit on the ground, feet together, heels close to the root of thighs, and grasp the toes with both hands. Press down your left and right knees and let them touch the ground separately, just like a butterfly flapping its wings. Then sit still, focus on the hips and thighs, and feel the pain of the sciatic nerve slowly disappear.
5. Eye snake type
Lie on the ground with your hands slightly forward and support your upper body with elbow strength. Tilt your head back slightly through the movement of your neck and chin. Move your lower abdomen back, and feel someone pulling your arm back. Slowly transfer your weight from your abdomen to your back. Look up and relax.
6.pigeon style
Sit cross-legged, with your right knee forward and your left leg extended backward. Try to bend your front legs 90 degrees and sit with your head up. When exhaling, your upper body leans forward, your chest rests on your thighs, and your hands stretch forward.
7. Baby style
Sit on your knees, hips on your heels, toes touching, knees slightly apart. Keep your chest close to your thighs until your forehead touches the ground. Hands can be extended forward or sideways. Take a deep breath and keep this position as long as you want.
8. Riding style (crescent style)
Stretch your right leg as far back as possible. Bend your left leg at the same time, but keep your right foot still. Keep your arms straight and stay in the original position. At the end of the action, the body weight should be supported by hands, left foot, right knee and right toe. The last posture, head back, back arched, eyes up.
9. Mountain style (mountain style)
Straighten your legs, put your feet together, lie on your stomach, put your hips in the air, and lower your head so that it is between your arms. The body should be two sides of a triangle. In the last position, your legs and arms should be straight, and try to keep your feet on the ground in this position.
10, down dog type
The body is inverted "V". Hands forward, on the floor, hips high, legs hip width. Wipe your hands on the ground, walk forward and control your breathing at the same time. Keep stretching for 30 to 60 seconds.
1 1, fish type
Lie on your back, hook your toes and stretch your legs forward. Put your hands under your hips, support your body with your elbows and arch your back. Put your head on the ground and let your elbow bear the weight of your body. Take a deep breath and hold 15 to 30 seconds.
12, cat style
Kneel on the ground, put your hands on the ground, your hands and feet are shoulder width apart, and look at the ground. When inhaling, the abdomen tightens, like yawning, and the ribs remain tense, like a cat. When exhaling, arch your back and hold your chest like an ox. Repeat three to five times and pay attention to breathing.