Which yoga has good weight loss effect (picture)
1. Chair twist type
This yoga movement not only promotes metabolism by using the muscles of the whole body, but also the twisting posture helps awaken the internal organs and digestive system.
Practice:
Stand with your legs together, slowly bend your knees and lower your hips until you are sitting in a chair. Place your hands together on your chest. Rotate your spine so that your right elbow is against the outside of your left knee. Raise your chest as far as possible, hold the position for 30-45 seconds, and then repeat to the other side.
2. Locust Style
Locust stance strengthens the muscles in the legs and waist, while opening up your chest and lengthening your spine. Like all back bends, it increases your strength and improves metabolism.
Practice:
Lie prone on the ground with your stomach pressed against the ground, hands on your sides, palms facing up. Lift your head, upper body, arms and legs off the ground. Maintain flexibility in your arms and legs and look forward or slightly downward with your head raised. Stop for 45 seconds and then relax on the ground, tilting your head to one side. Repeat 3 times.
3. Bow
Like the locust pose, the bow pose also bends the back, which helps increase strength and maintains metabolism that burns fat strongly. The bow also stretches your body and strengthens your back muscles.
Practice:
Lie face down on the ground, placing your hands by your sides, palms facing up. Bend your knees and know to grab your ankles with both hands (not the soles of your feet). Keep your legs apart as wide as your hips, lift your heels away from your body and lift your Latin chest off the ground. Pay attention to the shoulder blades facing down (do not shrug your shoulders) when doing the exercise, hold the position for 30-45 seconds, then loosen it, tilt your head to one side, relax your body, and repeat it more than 2 times.
4. Eagle Style
In addition to strengthening leg muscles and thinning calves, Eagle Style also promotes circulation and helps digestion.
Practice:
Standing position, bend your knees slightly and lower. Lift your left leg and pass around your right thigh, pressing your left calf ankle against your right calf. Lower your hips and back as if you were sitting in a chair. Cross your arms over your chest, elbows and wrists, hold for 45 seconds to 1 minute, relax, swing your limbs, and repeat with opposite sides.
5. Crescent Moon Stepping Squatting (Warrior Form)
This action may increase heart rate, which increases metabolism. Stretch your legs and hips at the same time.
Practice:
The following dog stance (check the specific practice of dog stance) is the starting action. Take your right foot forward and place it between your hands. Lower your hips into a lunge position, tiptoe your right foot and place your hands on your waist. Step back straight and straighten your upper body upward. Pay attention to straighten your hips. Raise your arms upward, palms facing each other. Hold the position for 30 seconds-1 minute, then switch sides and repeat.
6. Bridge bridge
This action opens up your entire chest and shoulders, because the chest is lifted closer to your chin, so this action massages the thyroid gland (thyroid hormones regulate your metabolism).
Practice:
Lie back on your back with your knees bent, and place your feet flat on the ground at hip width apart. Use your fingertips to touch down to see if you can touch the heel. If not, bring the heel closer to your body. Then press your weight against your legs to lift your hips up. Keep your thighs parallel, place your arms under you and hold your hands together as much as possible (it doesn't matter if you can't do it the first time). Lay your shoulders flat and hold the position for 45 seconds to 1 minute. Relax and slowly return to the ground, repeating twice.
7. Plow type
The plow is an inverted motion and therefore increases circulation to your thyroid, adrenal and pituitary glands. This helps your body emit feel-good endorphins and hormones that balance your metabolic system.
Practice:
Lie back down and straighten your legs towards the ceiling. Place your arms at your sides and lower your palms. Lift your legs over your head with your palms on the ground. If your legs cannot touch the floor above your head, place your hands on your back and hold it. If your feet can touch the ground, try straightening your arms back, clenching your hands, and pushing your shoulder blades out.
8. Shoulder stand
Shoulder stand is another inverted action, so its effect is similar to the plough. It also stretches your neck and upper back well.
Practice:
Lie on your back on the ground, arms at your sides, palms down. Stretch your legs straight up. Support the ground with your palms and lift your legs over your head in a plow-like motion. Put your hands together and push against your shoulders. Then place your hands on the back support, paying attention to open your fingers. Slowly lift your legs one foot after another towards the ceiling. Climb your hands towards your shoulders to straighten your body as far as possible. Hold position for 1-3 minutes.
9. Fish Style
The fish pose stretches the front of your neck and has a calming effect on the body. (Usually we put a lot of pressure on our shoulders and necks.)
Practice:
Lie on your back on the ground with your hands palms down below your hips. Bend your elbows and support the ground. Lift your chest up so that your back arches. Clamp elbows inward. Finally, tilt your head back with the back of your head facing the ground.
10. Simple spinal torsion
This action can help stimulate your digestive system and is quite beneficial for weight loss.
Practice:
Lie on your back on the ground and bend your knees against your chest. Keep your left knee against your chest and straighten your right foot back against the ground. Place your curved left knee across your body, keeping your shoulders from the ground. Turn your head and look at your left shoulder, completing a twist. Hold position for 45 seconds-1 minute. Then bend your knees to your chest again, and repeat to the other side.