High-fat-burning weight loss yoga creates a sexy figure (photo)

1. Squatting on tiptoe

Areas to practice: shoulders, thighs, buttocks

1. Stand naturally, feet apart, and take abdominal breaths 3 times to gradually calm down your mind.

2. Raise your hands forward flat to shoulder height, fingers together, and palms down; the shoulders and upper back muscles are tightened, and the arms are extended as far as possible; keep your neck straight up, and do not bend forward as the arms stretch, and at the same time, pay attention to Avoid hunchback.

3. After breathing smoothly, stand on your heels and only use your toes to touch the ground to support your entire body; if your body cannot maintain balance in this position, you can first let your heels off the ground.

4.After 3 abdominal breaths, chest out your chest and abdomen, face forward, keep the entire upper body upright while bending your knees, slowly sink your body, and sit down on your hips in a "squatting horse stance" shape until your thighs are parallel to the ground.

5. After holding for 30 seconds, return to the starting position and repeat 3 times after breathing is stable.

2. Eagle standing on one foot

Areas to practice: shoulders, back, thighs, buttocks

1. Stand naturally, legs together, look forward, take abdominal breaths 3 times, and imagine yourself as an eagle that has just returned from flying and needs to rest.

2. Put your right arm above and cross your arms around your chest; take a deep breath and bend your elbows, raise your palms in front of you, with your palms facing each other; if you cannot make full contact with your palms, you can touch your fingertips first and wait for your back muscles to be further stretched. You can easily "high-fives".

3. After your body is stable, lift your left leg around the front of your right leg, and park the back of your left foot to the belly of your right calf; bend your knees slightly, tilt your upper body slightly forward, tilt your hips slightly backward, and put the center of your entire body on your right leg; If you cannot keep your body stable by standing on one foot, you can touch the ground with the toes of your left foot to maintain balance.

4. Breathe steadily, hold this position for 1 minute, change your left leg to support your body, and repeat the above actions.

5. Do this 3 times on each side, paying attention to keep the upper body straight and not to have a hunchback on your chest.

3. Standing on one foot with bow

Exercise areas: back, waist and abdomen, thighs, buttocks

1. Stand naturally, feet as wide as shoulders, look forward, and take 3 abdominal breaths.

2. Lift your right leg back, grab your right ankle behind you to help stabilize your body, and your left leg supports your body; your legs and right arm are in a "bent bow" shape, with your chest chest and head up.

3. Raise your left hand forward horizontally to shoulder height. After you balance your body, take a deep breath; try to stretch your arms forward, and your right hand helps your right leg to continue to raise it up until your thighs and the ground form an angle of 45º. The whole body is like a stretched bow.

4. The upper body tilts forward as the legs are raised, but the arms are always straight forward; if the right leg cannot be lifted to this height, just lift it as high as possible.

5. Keep your eyes straight ahead and do not lower your head. Tighten your back muscles. After holding this position for 1 minute, change your right leg to support your body, lift your left leg high, and repeat the above actions.

6. Do it 3 times on each side. Don't be too reluctant when lifting your legs. Trembling is a sign of stretching too much.

4. Standing on balance beam

Practice parts: shoulders, waist and abdomen, thighs

1. Stand naturally, feet crossed, right foot in front; look ahead, chest out and abdomen in, do 3 abdominal breaths.

2. Keep your arms straight up, your big arms close to your ears, palms facing each other, fingers interlocked on top of your head, index fingers straight, fingers bent and interlocked.

3. Tighten the muscles of the shoulders and hips, with the hips as the axis, lean forward with the body and arms, and lift the right leg upward until the whole body is in a straight line parallel to the ground; the arms are extended as far as possible, the face is down, the abdomen is tightened, the right toe is straight back, and all the body weight is supported by the left leg. The whole looks like a balance beam in sports competitions.

4. After holding this position for 1 minute, change your right leg to support your body and repeat the above movements.

5. Do it 3 times on each side. Pay attention to keep your arms and legs parallel to the ground, do not droop, and must be in a straight line with your waist and abdomen, otherwise you will not be able to exercise your shoulders and thighs.