Stream yoga indoor easy weight loss

Which indoor exercise can best lose weight? The first indoor weight loss exercise is yoga! If you want to shape your body well, you might as well practice the following yoga. It is very effective.

Stream Yoga Japanese Prayer Decomposition Action

Prayer stance: Keep your toes and heels together, tighten your legs, abdomen, and buttocks, and breathe naturally and deeply to relax.

Arm extension: Inhale, lift your arms from the side over the top of your head, in a straight line with your body, with the palms facing each other, place your two large arms on the sides of your ears, tighten the arms and shoulder back muscles, and stretch your spine upward.

Note: Tighten the abdomen, buttocks and thigh muscles and stretch the back of the neck.

Standing body bends forward: Exhale, use the hip joint as the axis, bend your body downward, so that your abdomen is pressed against your thighs, support your hands on both sides of your feet, and your head and neck naturally hang down.

Note: With back extension, beginners can bend their knees to avoid over-stretching of the ligaments and muscles on the back of the leg.

Extended spine extension: Inhale, lift your body up, parallel to the ground, stretch your spine, and touch the ground with your fingers.

Note: Stretch forward from the hip joint, and do not lift your head too much to ensure extension of the posterior side of the cervical spine.

Slab pose: Exhale, support the floor with both hands, bend your knees, and jump your body backward. At the same time, bend your elbows and your body downward parallel to the ground, forming a flat pose.

Note: Do not straighten the elbow joint completely when jumping backward to prevent injury. When the body is down, the elbow joint clamps the body and tightens the muscles of the body.

Upper Dog Style: Inhale, stretch the spine upward and forward, stretch the front side of the body, support the body with both feet and palms, and tighten the muscles of the whole body.

Note: Support the instep against the ground, remove the calves and thighs from the ground, relax the shoulder blades, stretch the cervical spine, slightly flex the elbows, and do not hyperextend the elbow joints.

Downward Dog Style: Exhale, move your body's center of gravity backward, and the hip joint, hands, and legs work together to drive your body upward into an inverted V shape. Open your feet as wide as your hips. Hold for five breaths.

Note: Abdomen your abdomen, tighten your ribs up, retract your chin, place your arms on the sides of your ears, push your body back, stretch your armpits, and lift your coccyx and knees up.

Standing body bent forward: Inhale, jump your legs forward, between your hands, and simultaneously lift your upper body halfway up, touching your fingers to the ground.

Note: When jumping forward, lift your heels based on the Lower Dog Style, bend your knees, absorb your abdomen, retract your perineum, and retract your legs with the force of tightening.

Stand forward bent: Exhale, bend your knees, bend your body downward, keep your abdomen close to your thighs, relax your head and neck, and place your hands on the sides of your feet.

Note: Stretch your back, and beginners can bend your knees.

Arm extension: Inhale and bring your torso back to the center position.

Note: While lifting up, keep your back stretched and tighten your abdomen.

Prayer: Exhale, put your hands together, and retract your chest. Close your eyes, adjust your breathing, and relax.

Explanation: The asana arrangement of Flowing Yoga is based on the sun prayer as the core and vinyasa as the connection. That is, the flat-upper dog-lower dog is connected in one pose and one breath. On this basis, you can add standing, twist, balance, forward flexion, reclining and other poses. Each style can be done 5-12 times. Morning or tonight is the best time to practice. (Internship Editor: Li Jianhong)