What yoga moves can slim down and shape? Yoga is a common exercise in our life. It is the idea of many girls to slim down and shape with yoga. Yoga can improve people's quality, self-cultivation, beauty beauty and lose weight. Let's learn what yoga moves can slim down and shape.

What yoga moves can slim down and shape 1 1, and shape yoga poses?

The first kind: pray behind your back

Shaping effect:

1, stretching upper back and upper chest, accelerating blood circulation of shoulder and beautifying upper back lines.

2, correct the spine, increase the flexibility of the cervical spine, and improve the phenomenon of chest flexion caused by sedentary.

Steps:

1. Kneel on the mat, keep your upper body upright and your arms droop naturally to adjust your breathing.

2. The two big toes overlap slightly, the two heels are separated, the hips sit between the soles of the feet, and the arms naturally relax.

3. Take a deep breath and lift your hands to both sides, feeling that your spine is gradually being lifted.

4. Exhale, put your hands around your back, put your fingertips up, open your elbows outward, and feel your shoulders press down.

5. Inhale again, raise your head upwards, and stretch your chest backwards and upwards for 20 seconds.

Tip: If it is difficult to put your hands together behind your back, you can hold your elbows behind your back, straighten your back, raise your head back, take a deep breath and stretch the muscles of your shoulders and neck.

The second type: cat stretching

Shaping effect:

1, stretching the upper back and chest, reducing the fat in the lower back, beautifying the lines of the upper back, and lifting the buttocks.

2, soft memory, increase the flexibility of cervical and lumbar vertebrae, improve the phenomenon of chest flexion caused by sedentary.

Steps:

1. Kneel on the ground, put your hands and palms on the ground in front of you, straighten your arms parallel to your thighs, and your whole body is square.

2. Inhale, the back collapses downward, and the head is raised and leaned back, so that the whole back is in an upward meniscus shape and keeps moving for 20 seconds.

3. Exhale to restore the body to the center. Inhale deeply again, arch your back upward, and at the same time let your eyes look at your navel, so that the whole back is in a downward meniscus.

The third type: spider type

Shaping effect:

1, effectively stretching back, waist, chest and abdomen muscles, with good body shaping effect.

2. Massage the organs in the abdominal cavity can promote the secretion of ovarian hormones, thus achieving the purpose of maintaining the uterus.

Steps:

1, sit up straight on the mat, put your right foot on your left thigh, press your heel on your left groin, and tilt your feet.

2. Bend your left knee, put your left foot on your left thigh with both hands, put your heel against your right groin, and put your right foot up. Put your hands in lotus fingers on your knees and keep breathing naturally.

3. Inhale, put your hands on the ground in front of your legs, hold your hands on the ground, lean forward, let your hips leave the ground and your knees touch the ground.

4. Exhale and bend your elbows, so that your chest, abdomen and thighs are close to the ground in turn, until your whole body is in a prone position, your legs are still sitting in the lotus position, and your hands are flat on your sides.

5. Put your hands behind your back and close them with your fingertips facing up. Try to use your elbow to make your fingertips cling to the back of your neck and experience the feeling that your neck, back, waist, abdomen and legs are fully stretched.

Tip: If it is difficult to put your hands behind your back, you can also put your elbows behind your back to reduce the difficulty of movement.

2, stovepipe yoga movements

Eagle posture makes ankles and calves thinner and hips elastic.

1. Stand upright with feet together, elbows crossed left and right, and right elbow under left elbow. Lean forward and try to make the upper body and lower body form 90 degrees. Keep your eyes looking forward.

2. Put your elbows together, put the fingertips of your right hand in the middle of your left palm, put your thumb in the face direction, and raise your hands to face height. Bend your knees slowly.

3. Lift your right foot and put your toes on the ankle on the back of your left calf. At this time, the upper body should be as straight as possible. After holding the posture for 30-60 seconds, change the direction and do the same action.

What yoga moves can slim down and shape? 2. Introduction to standing posture.

Relax and stand normally, as if a rope is lifted up on your head. This movement is the basic introduction to yoga. Simple yoga movements can not only straighten the back, but also improve our sense of sports balance.

dendritic

A slightly more advanced simple yoga movement is a branch. Stand up straight first, and then slowly lift one leg until you can't lift it any more. Hold this position for 30 seconds to 1 minute, then slowly recover and repeat with the other leg.

Warrior style

Raise your arms, stretch upward, then spread your legs and turn right 90 degrees. At the same time, the right foot turns 90 degrees to the right and the left foot turns slightly. Then bend the right knee until the thigh is parallel to the ground and the calf is vertical to the ground. Straighten the left knee joint and extend backward. At the same time, hold your head up and stretch your spine as much as possible. Hold for about 30 seconds, and then resume. Do the same thing on the other side.

After finishing several groups, straighten your legs, separate your feet like a straddle, slightly wider than your shoulders, and raise your arms flush with your shoulders. Straighten your right knee, turn your left foot 90 degrees to the left, and bend your left knee until your thigh is parallel to the ground and your calf is vertical to the ground. If possible, the right leg can be as straight as possible. Hold for about 30 seconds, and then resume. Do the same thing on the other side. In addition to exercising the back and legs, this simple yoga movement requires high flexibility of the hip joint. When doing this, it is enough to stretch the ligaments and muscles of the hips and thighs. Stretch gently without hurting muscles.

triangle

Legs straight, feet apart slightly wider than shoulders, toes outward. Raise your arms horizontally, and then slowly bend to the side. Gently try to touch your ankle with your hand. Hold this action for 10 second, slowly straighten and recover, and then switch sides. When doing simple triangle yoga, keep it parallel to the side, so the exercise effect will be better.

Gegengerade

Straighten your upper body, slowly bend your hips backwards, and pay attention to bending from the lower back as much as possible, not from the upper back. While bending forward, you can grasp the calf with both hands and extend your leg forward. Being comfortable is the key. Hold 10 seconds or so, and then restore the body. Then repeat it three times. This simple yoga action of stretching the back can also stretch the leg lines.

Simple yoga movements are simple and convenient. Beginners can learn the essence of getting started from simple yoga moves, and it is a good start to deepen their practice or continue simple yoga moves in the future.

Which yoga moves can slim down and shape 3 yoga moves that can easily lose weight.

Step 1: pigeon style

Sit cross-legged, with your right leg open to your side and your knees bent inward. Place your right foot at the elbow of your right hand and cross your hands in front of you. When inhaling, stretch your back and chest to keep breathing smoothly. Then practice on the other side.

This formula can stretch the side waist, reduce waist fat, shape waist curve, stretch leg muscles, strengthen the flexibility of hip joint, enhance blood circulation in pelvic area and nourish pelvic organs.

Step 2: pigeon king style

The left leg extends backward from the front leg to the right leg, straightens the pelvis, bends the right knee to lift the right foot, holds the right foot close to the body with the right hand, bends the right elbow upward, lifts the left arm by inhaling, relaxes the elbow flexion when exhaling, holds the right foot with both hands, and stretches the spine to expand the chest cavity and slightly abdomen when inhaling again.

The pigeon king style is a bit strong and requires a certain foundation of yoga. The key point is that you can't squeeze your neck when you stretch your shoulders, and abdomen can start the waist and abdomen strength when you bend back, which can protect the lumbar spine well. This formula can expand the chest and abdomen, effectively promote digestion, help the body to detoxify, and exercise the muscles of the waist, abdomen and legs at the same time, with the effect of reducing fat and shaping.

Step 3: arm winding

Inhale and expand your chest, open your arms sideways, exhale forward with your right hand wrapped above your hands. When inhaling again, stretch your spine, slightly tuck in your abdomen and raise your hands slightly.

Keep your shoulders flat and don't shrug. After several breaths, relax and open your hands, change your left hand and practice on the floor. This formula can effectively exercise the muscle groups of the arm, reduce the excess fat of the arm, expand the back of the scapula, strengthen the blood circulation of the upper back, and relieve the stiffness and pain of the upper back.

Step 4: Stand pigeon style.

Stand up straight, shift the center of gravity to your left foot, lift your right leg and bend your knees. Hold your right foot with your left hand and place it at the elbow joint of your right hand. Inhale, stretch your left arm upward, exhale, relax your shoulders, put your hands together in front of you, and expand your chest and shoulders when inhaling again. Keep breathing a few times, and then practice on the other side.

The focus of asana is to look straight ahead, concentrate on keeping the body stable and stress evenly inside and outside the soles of the feet. This formula can stretch the front thigh, strengthen the leg muscles, effectively shape the leg lines, make the buttocks firmer, and at the same time strengthen the coordination and control of the body. Balancing posture can effectively improve the concentration.

Step 5: Dance Style

When inhaling, stretch your left hand upward, grab your right foot with your right hand, exhale and lean forward slightly, inhale, and stretch your right leg backward and upward. Let the spine stretch, the body unfold, put a dexterous fingerprint in the thumb and forefinger of the left hand, and look at the direction of the fingertip of the left hand to keep the balance of the body.

Dancing can stretch leg muscles well and lift hips at the same time.

It can strengthen the coordination of leg muscles, reduce excess fat in the legs and shape the legs.

The soft and backward curvature of the spine can strengthen the flexibility of the spine and exercise the back muscles.