Ultra-effective six-style weight loss yoga will lose weight in spring (Photo)

1. 1/4 dog

Targeted areas: shoulder, upper back and abdominal muscles

Prepare for downdog pose. Stretch your fingers hard and lower your forearms against the cushion. Check to make sure your middle finger and elbow are in a straight line.

Stretch your knees as far as possible and put your heels on the ground, move your heels slightly outward to a position slightly wider than your toes, so that the outside of your feet is parallel to the edge of the yoga mat.

Keep your head relaxed between your arms and look towards your legs or navel.

2. Balancing and supporting the star

Target areas: Arms, shoulders, abdomen and thighs

Prepare for the 1/4 dog position, support your elbows and return to the lower dog position. Bring your feet together so that your thumbs are together.

Move your right hand to the left a distance of about 15 centimeters so that it is in the upper middle of the yoga mat. Move your right foot forward 2 inches, toes to the left, and shift your center of gravity to the right.

Twist the right side of your body so that your left arm is off the mat. Lift your left leg and lift it into the air. Hold on and place your center of gravity completely on your right hand and right foot. Keep your eyes on your left hand and try to keep your shoulders, spine, and hips in a straight line.

Hold this position, take a deep breath 5 times, tighten your muscles, and maintain balance.

3. Knee bending board

Targeted areas: abdomen, upper body, legs

Prepare for the balanced star pose, place your left hand and left foot back on the mat, straighten your arms and legs into a plate position (push-up position). Make sure your shoulders are directly above your wrists.

Bend your right knee as close as possible to your chest. Maintain this knee bending position and take deep breaths for 5 times.

4. Sprint

Target area: thighs and buttocks

Prepare to bend your knees, take your right leg between your hands and turn into a low lunge.

Lower your body and pass your right arm under the curved right knee. Cross your fingers and hug your right ankle. Put all your weight on your legs, not your hands. If this is too stressful for your thigh muscles to persist (this is a very intense exercise!), Support one or both hands on the floor.

Maintain a sprint position and take 5 deep breaths.

5. Side Twilight

Targeted areas: thighs, buttocks and shoulders

Prepare for the sprint stance, place your hands on the floor, retract your right foot and perform a series of excessive movements (four-post to upper dog and then lower dog). Inhale, walk your feet forward or jump between your hands, exhale, and bend your legs. Inhale again and lift your upper body to restore your standing posture.

Breathe in while bringing your feet together, bend your knees and slowly squat down, and lift your arms. Exhale and place your right elbow on the outside of your left knee. Put your palms together, squeeze your lower elbows hard on your thighs, and twist your chest as high as possible. Fold your right hip slightly in, keeping your knees parallel.

Maintain the sideways dusk pose and take 5 deep breaths.

6.

of standing and stretching with legs

Target area: abdomen and thighs

Prepare for sideways twilight pose, twist your body to face straight forward and stand upright. Take a step to the right with your right leg, keeping your feet parallel and 3 to 4 feet apart.

Inhale and raise your arms. Straighten your legs, exhale, and slowly tilt your upper body downward with your hips as the center until it is parallel to the ground. Concentrate on tightening your abdomen and move your center of gravity forward to your toes. If this action is causing too much stress on your back, place your hands on your hips or thighs to share the pressure.

Maintain standing and stretching with legs separated and take 5 deep breaths.