Weight loss yoga teaching

Yoga action 1: cobra pose

1, prone, hands under shoulders, legs together.

2. Inhale, slowly straighten your arms, and extend the front side of your whole body upward. Keep your eyes up, keep your pubic bone on the ground, and extend your feet back. Keep this posture and breathe normally for 6 ~ 8 times. Every time I do this action, I will hear the sound of the spine above the coccyx being stretched. It feels good to stretch all over! )

3, exhale, slowly bend the arm, let the waist, chest and neck return to the ground in turn, and restore the prone position. This position can be repeated 3 ~ 5 times.

Yoga Action 2: Boat Style

1. Sit up straight with your back slightly backward. Feet together, knees and feet bent to the ground, hands under the knees.

2. inhale. Lift your calf until it is parallel to the ground, with your toes facing the sky, and then lean back at an angle of 45 degrees to the ground. Tighten the abdomen and do key advanced exercises to balance the whole body: exhale, lock the heels, straighten your feet at a 45-degree angle, and form a "V" shape with your torso and feet. Raise your hands and straighten forward, parallel to the ground. Concentrate your trunk strength and straighten your back and chest. Keep your feet together and clamp. Keep breathing naturally. Hold this position for about 10 seconds or longer.

Yoga exercise iii. Mattsind lassana

1, sitting on the ground, legs straight forward, back straight;

2. The left leg is bent, the left foot is placed on the outside of the right leg, and the right leg is bent to the left rear side;

3. Put your left hand on the ground behind your body and lock your left knee with your right elbow;

4, exhale, try to turn the body to the left and back, thus twisting the spine;

5. Go to the limit.

Yoga movement 4, flat plate

1. Lie on the yoga mat, put your hands on both sides of your chest, touch the ground on your toes, and hold up your body hard.

2. Distribute the strength evenly on the whole palm, and tighten the muscles of the chest, back, abdomen and buttocks to make the body in a straight line.

3. Stretch your head forward and feel that the yoga neck stretches infinitely forward from the spine. Look straight at your eyes naturally. Relax your throat and eyes.

4. Flat posture is a posture in traditional sun worship. Or you can stay as a separate practice posture for 30 seconds to 60 seconds.

Yoga action five, hero twist

1, stand up straight, and take a big step forward and right with the toes of your right leg. The two arms extend horizontally to the sides of the body, and the two arms remain parallel to the ground;

2. Take a deep breath while keeping your legs straight. Turn your right foot 90 degrees to the right and your left foot 62 degrees to the right.

3. Exhale, straighten your arms, stretch your upper body to the right until it bends down to the maximum extent, with your left hand reaching behind your back and your right hand pulling back from the front of your right thigh. Look ahead, face obliquely upward, stretch your side waist and twist your spine. Keep this posture about 15 wonderful;

4. Inhale, hands, body and feet slowly return to the starting position, and exhale;

5. Inhale and repeat the above actions in the opposite direction to practice.

Yoga action six, yoga breathing, holy light breathing

1. Start meditating in a comfortable yoga posture and close your eyes.

2. When practicing this pranayama, always relax and don't exert yourself at all.

3, first adjust the breathing to abdominal breathing, you can put your hand on the abdomen to feel the movement of your abdominal muscles.

4. Inhale and exhale to quickly contract the abdominal muscles and squeeze the breath out of the body. When you exhale, you should be able to hear the sound of your nose breathing gently. Rhythmic but not violent. Remember, you feel your abdomen moving inward obviously when you exhale, not when you inhale.