15-minute power yoga routine to lose weight quickly (picture)

Do it once, twice or even three times a day, and you can adjust it according to your own time. Do two cycles of yoga at a time (pay attention to doing both sides).

forward flexion

Stand with your legs together, exhale, and raise your arms upward. Then as your upper body bends forward, stretch your arms downward until your hands touch the yoga mat and your knees bend slightly. Inhale, straighten your legs, lift your chest, and return to your standing position.

kick

Exhale, stretch your right leg backward and squat into a lunge. Inhale, chest straight, then exhale, left leg extended backward, hips raised to form downward dog pose.

Inhale, bend your knees, exhale and kick your legs up to your hips. Repeat 5 times, then exhale and return to downward dog pose.

curtsy

Exhale while straightening your right leg and lifting it back, then bend your right knee, open it outward and extend it forward slightly. Inhale while straightening your legs to the side, then exhale, bend your knees and stretch them forward to touch your left elbow. Repeat the entire action 2-5 times. Then change sides.

prayer

Kneel position, with the right leg in front and the left leg behind, cross your fingers, bend your elbows, then place them behind your back, while holding the trunk upward, press your thumb against the tail keel or gently press it down, and hold the position for 2-5 breaths. Inhale, raise your arms, and put your hands together into a prayer pose. Exhale, place your hands back over your head into a reverse prayer pose, gently arch your back, and your hands downward. Then put your hands down and touch the mat while moving your right leg forward.

With your hips back, straighten your right leg and curl your feet. Inhale in and lengthen your spine, then exhale and push your right leg down. Hold for 2-5 breaths.

trunk balance

Inhale, bend your left knee and lift it forward. Exhale and wrap your hands around your knees. Inhale, gently pull your knees sideways with your left hand and arch your back at the same time. Then exhale and fold forward so that your head is toward your knees. Repeat the action 2-5 times.

Inhale, straighten your trunk, release your left hand, lower your knees, hold for 2-5 breaths, then change your legs and repeat.

Soldier's Form

Exhale and extend your left leg back while opening your toes outward 45 degrees. Bend your right knee at a 90-degree angle. Inhale, raise your arms towards the ceiling, and arch your body back slightly. Exhale, bend your upper body forward, while rowing your arms down and stretching back, then inhale and lift it up again. Repeat 2-5 times.

Lunge exchange legs

Follow the previous movement, exhale, then inhale, place your hands on the mat, and return to the lunge position with your toes on the ground. Exhale and jump, swapping legs for a lunge with your right foot behind.

Repeat the action alternately 5 times on each side, then return to the lunge with the left foot behind.

knee to nose

In a lunge posture, with your left leg behind, your toes on the ground, and your hands perpendicular to your shoulders to support the ground. Lift your right leg, turn your calf to the left, and tighten your abdomen. Exhale and bring your right knee closer to your nose. Hold posture for 2-5 breaths.

Lower Dog Style

Inheriting the previous posture, exhale, straighten your right leg back, and touch the ground to form a down-dog posture (as shown in the picture). Then bend your knees, breathe in, look forward, then breathe out, stand your feet forward, and lower your upper body. Inhale, straighten back and press your legs down while chest out (fingers still resting on the ground), then exhale and relax. Inhale, raise your hands forward, and return to your standing position.