There are still some things to pay attention to when warming up. Exercise is very important in our daily life. Proper exercise can help us reduce stress. This exercise can greatly improve our posture. Let's look at how to practice yoga and learn knowledge.

How to Yoga Skinny Hip 1 Method 1

Warm up in a soothing posture

1, hemispinal torsion.

This is a sitting stretching posture, which aims to improve the metabolic rate of the body and help to lose weight.

Kneel on the yoga mat.

The right leg is forward and crossed on the left leg. The right foot is flat on the ground behind the left calf.

Put your left hand on your right knee, exhale and twist your torso to the right as carefully as possible. Hold this position for 20 seconds.

Repeat on the other side.

2. Turn into a half-moon shape.

This thin hip posture is good, because it requires the strength and flexibility of the hips to balance other bodies.

Start from the standing position on the yoga mat, with your right foot moving forward and your left foot standing still. Left foot outward to keep balance.

Put your left hand on the yoga mat, and then on your right foot. If you can't touch the yoga mat, put the yoga brick at your feet and touch it yourself.

Slowly lift your left arm until it points to the ceiling.

Lift your right leg until it forms a 90-degree angle with your left leg.

Hold this position for 20 seconds, then switch legs and repeat with the other leg.

End the warm-up in warrior style. Stretch your legs and hips in this position.

Start from the standing position on the yoga mat, with your right foot moving forward and your left foot standing still. Left foot outward to increase balance.

Bend your left knee so that your leg is at a 90-degree angle.

Raise your arms above your head and fold your palms. Hold your head high.

Hold this position for 20 seconds, and then repeat with the other leg.

Method 2

Practice posture to shape buttocks.

1, stand and stretch your hands to grab your toes.

This posture can exercise your hips, strengthen the muscles there, and make you look thinner and more fit. Add this yoga pose to your yoga plan and see the effect after several weeks of training:

Legs apart, shoulders wide, hands close to your body.

Bend your hips so that when your knees are straight, you can touch your toes.

Grab your toes with your fingers.

Lift your upper body, pinch your toes and inhale.

Lift your hips when you exhale.

Continue to switch between lifting your toes and hips for a few minutes.

2. Happy Baby Style

This posture is good for both hips and buttocks. It is important to control the stability of breathing, because it can get the greatest benefit. Be sure to keep this posture for at least 1 minute to see the effect.

Lie on your back with your knees bent towards your abdomen.

Grab your legs with your hands.

Open your legs and let your knees move to your armpits.

Keep your knees and ankles aligned and press your feet into your hands.

3. Half frog style.

When you switch from one leg to the other, this posture will raise your hips for a while. Hold this position for up to 2 minutes on each side.

Lie prone.

Forearms are supported on the ground.

Transfer your weight to your left arm.

Touch your right hip with your right heel and hold it with your right hand. Keep this position.

Repeat this action on the other side.

4. Cao Meng style.

This posture helps to strengthen and shape your hips. This position is easy to do. Breathe in this position at least five times, and then repeat.

Lie with your stomach down, your arms close to your body and your palms up.

The big toe points to the middle, feeling the thighs rotate and the hips tighten.

Lift your head, chest and arms off the ground and touch the fingertips behind you.

5. Stretch horizontally.

This posture is good for your thighs and buttocks. Hold this position on both sides and take five deep breaths.

Stand with your legs apart and your arms close to your body.

Turn your right foot 90 degrees outward and bend your right knee.

Hips sink so that the lower side of the right thigh is parallel to the ground.

Look at the fingertips of your right hand and keep your chest forward.

Repeat this action on the other side.

6. Wind release type.

This will affect your whole abdomen, including your buttocks.

Lie on your back.

Knees on your chest, ankles together.

Put your arms around your knees and lift your head off the ground.

Inhale and tighten the abdominal muscles, then exhale and repeat.

Method 3

Get the best effect with posture.

1. Do yoga at least three times a week. To be effective, yoga must be done several times a week, not just for a while. Your muscles need time to recover between exercises, but if you wait too long, your body will go out of shape. Have a regular yoga plan and stick to it under any circumstances.

If you need extra motivation, sign up for a yoga class.

Do yoga before going to school or work in the morning, and make sure to finish what you have to do before you rush.

2. Increase the intensity every few weeks. If you find that your hip weight loss yoga program is starting to get too easy, increase the intensity by staying in the posture for a longer time. The goal is to exercise for an hour and complete almost all postures during this time. Be sure to pay attention to correct breathing and use correct posture to ensure the effect.

3. Use a healthy diet with yoga. If you don't lose weight as a whole, you can't just lose weight on your hips, and yoga alone can't help you. You need to eat well to do yoga practice better.

Eat a lot of fruits and vegetables, so that you will get rich vitamins and nutrients every day.

Eat whole wheat and beans.

Eat lean meat, fish, eggs and tofu.

When you want to lose weight, avoid eating sugar, puffed food, fried food and fast food.

skill

It's more effective to slim your hips through yoga posture with a healthy diet. Avoid processed foods and monosaccharides. On the contrary, eating more vegetables and whole grains will help you lose weight.

If you exercise in a yoga school, you can ask your tutor for pranayama or breathing exercises to help speed up your metabolism. Pranayama has many benefits to health, but you should always learn from a qualified yoga instructor.

How to Yoga Thin Hip 2 How to Use Yoga Thin Abdomen to Lift Hip?

1, triangle

Inhale deeply and jump to spread your legs. The distance between your feet is about 90 to 105 cm. Raise your arms horizontally, shoulder height, palms down. Keep your arms parallel to the ground. Turn your right foot 90 to the right, turn your left foot slightly to the right, keep your left leg protruding from the inside, and keep your knees straight.

Exhale, bend your torso to the right, and put your right palm close to your right ankle. Extend your left arm upward, in line with your right shoulder, and extend your torso. Eyes looking at the outstretched left thumb. Hold this position for half a minute to one minute and take a deep breath evenly. Then switch to the other side and repeat the action.

2. Torsion type

Sit down, straighten your feet forward, bend your left foot, cross your right leg into a mountain shape, put it on your thigh side, and land your feet. Cross your right hand over the outside of your left knee and hold your left thumb.

Stretch your left hand around your back and try to touch your navel. Turn your head back to the left as much as possible. Look straight ahead, breathe naturally and hold this position for 30 seconds. Return to the original action, change sides left and right, and repeat 4 times.

3. Cat style

Kneel on the yoga mat, cross your hands and straighten up, then do it, and slowly lean forward and lie on the floor. At this time, your eyes should look forward, your chest should be as close to the floor as possible, and your hips should be lifted up for 3 minutes.

4. Fish style

Let your body lie flat on the floor, support the floor with your arms, gradually tilt your head backwards until it is supported on the floor, try to lift your chest as much as possible, then slowly let go of your hands and rotate clockwise, keeping your eyes straight. Hold on for 30 seconds and have a rest.

You can practice these six movements at night.

1, pray

Stand in a mountain posture. Bend your hands and put them together on your chest at about 45 degrees to form a folding ceremony. Close your palm, lower your eyes and look at the fingertips of your palm, which can unify your mind and eliminate delusion. Relax, let the breath sink, and achieve the function of gradual stability.

2. Stretch arm type

Keep your body straight, raise your arms above your head, keep your arms shoulder width apart, and lean your head and arms back slightly.

Step 3 bend forward

Stand up straight, then bend forward slowly, while supporting your hands on your calves, with your whole body at a 45-degree angle with your legs. Breathing situation, take a breath when standing, and exhale gradually when bending over, as slowly as possible and in no hurry. A group of about 20, can also be adjusted according to their own exercise.

4. Riding style

Hold your hands on the yoga mat in push-ups, and slowly lift your left foot, about shoulder height. At the same time, raise your head horizontally with the ground and look straight ahead. Then change your right foot. One group rotates about 10 times.

5. Mountain style

Bend your body down, support it on the floor with your palms, and step back a little with your feet to make your body in an inverted V-shape. Pay attention to the upper body and arm in a horizontal line, keep it for 5 minutes and have a rest.

6. The human body is thrown into the ground

Exhale slowly, chin and chest vertically downward, chest between palms. Elbows close to your sides, chest sinking, coccyx lifting. This action can not only practice hips but also practice arms!