6 groups of yoga that are extremely practical and easy to practice at home to lose weight
The first set of single lotus exercises:
Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV. It can help activate multiple ligaments in the body and keep meridians smooth.
step
a. Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot on the groin of your right thigh, place your hands on your left knee, and gently move your left knee up and down several times until it finally touches the ground.
b. After slowly restoring the left leg, massage the knees and ankles with both hands.
c. Change the right leg and gently press the right leg according to the left leg.
d. Repeat the above actions three to five times; pay attention to the pressure on the leg not to be too severe each time.
Group 2: leaning against the wall and semi-plough:
"Plow" can be called a posture of eternal youth in yoga. We can use the walls and wardrobes at home to appropriately invert some parts of the body every day to make the leg shape more beautiful.
step
a. Place your hips close to the wall of a wall.
b. Lay your legs up against the wall.
c. Lay the upper body on the ground naturally and relax for a while.
1. Be careful not to eat for an hour before and after practice; at the same time, avoid bathing for half an hour before and after practice.
2. When performing the movements, pay attention to keeping all stretches within a moderate range and not breaking through the limit range of your body to avoid hurting yourself.
3. Keep breathing evenly, and breathe through your nose all the time, maintaining a steady and slow breath.
The third set of stick stance:
This position allows the sleeping body to wake up quickly and the whole body is filled with sufficient and fresh oxygen. Long-term persistence can keep the abdomen flat.
step
a. Place your arms on both sides of your head, crossing your fingers and facing your palms inward.
b. Inhale deeply, stretch your body as much as possible in both directions, tighten your muscles, and stay for a second or two.
c. Exhale and relax your body. Repeat two or three times.
The fourth group of lizard stance:
This posture can awaken the spine, promote blood circulation in the spine and nerves, and make every part of the body start quickly.
Steps:
After completing the stick pose, lay your body on your stomach.
a. Support the mattress with your arms so that your hips are up and your legs are kept at about 90 degrees.
b. Touch your chest and chin to the ground, and straighten your arms forward. Keep breathing naturally several times.
c. Then place your hips back on your heels and rest for a while.
Sometimes long-term sitting at the desk will gradually lose elasticity of our spine and form a hunchbacked body. So, after an hour of work at our desks, we can use high-backed chairs to relax.
Group 5 back exercises:
It can increase the elasticity of the spine and make the body more flexible. It is the best way to exercise the spine.
step
a. Place a small cushion on the back of the chair. With your back to the chair, place your thoracic spine on the cushion. Stretch your legs straight and stretch your arms behind your head; breathe naturally.
b. After restoration, relax with your chest and back for a while.
The sixth group of cat stretching posture behind the chair:
It can increase the elasticity of the spine, nourish the nervous system, improve blood circulation, enhance digestion and help eliminate excess abdominal fat.
step
a. Hold the chair with both hands, legs together, and straighten it.
b. Inhale, lift your head, and contract your back muscles to make your back collapse downward as much as possible. Breathe naturally and hold for a few seconds.
c. Exhale, hang your head, arch your back upward, and tighten your abdominal muscles. Breathe naturally and hold for a few seconds.
d. Repeat five or six times. (Internship Editor: Wu Jinyu)