Simple autumn weight loss, yoga, refreshing and slimming body (picture)

One-legged King Pigeon Yoga

Practice:

1. Sitting, bend your left knee and place your left heel on your right groin.

2. Bend your right leg backward, bend your right hand backward and hold the sole of your right foot, head backward as much as possible, and straighten your left arm upward, maintain balance, and adjust for a few breaths.

3. Relax and restore. The opposite side does the same.

Efficacy: Stretch thighs, groin, psoas muscles, abdomen, chest, shoulders and neck. Increase body heat emissions.

One-legged toe-to-toe standing yoga

Practice:

1. Stand up. Inhale, lift your left leg, bend your left knee, place the center of your left foot upward on the base of your right thigh, and your hands droop naturally.

2. As you exhale, bend your right knee, lower your ischial bone, and sit down in a controlled manner until you are seated at your right heel. Raise your heels and balance your body with your feet before you.

3. Place the upper body perpendicular to the ground, put your hands together before your chest, breathe normally, and hold for about 10 seconds.

4. Relax your hands while inhaling and stand up in a controlled manner. The opposite side does the same.

Efficacy: Concentrate attention, relax, improve balance and coordination, and help improve the strength of the knee joint.

Legs and back stretching yoga

Practice:

1. Sit with your legs together and straight forward, with your back straight, and your hands relaxed on your thighs.

2. Inhale, slowly raise your hands above your head, clip the inside of your arms next to your ears, and fully lengthen your spine.

3. Slowly exhale, lean your upper body forward in the direction of your toes against your abdomen, chest, chin, and forehead, keep your knees straight, keep your upper body as close as possible to your thighs, and grab the outside of the soles of your feet with both hands. Hold for 3 to 5 deep breaths, then slowly inhale and return to the original position.

Efficacy: Increase spine elasticity; fully stretch shoulders, back, buttocks and legs; massage abdominal internal organs to promote blood circulation; balance autonomic nerves and endocrine to calm and stable mood.

Ox Face Yoga

Practice:

1. Sitting in a sitting position, keep the spine straight, bend your knees, with your left leg on top and right leg on bottom, your left foot next to your right hip, and your right foot next to your left hip.

2. Raise your right arm above your head, bend your elbows and fingers downward, bend your left arm, bend your elbows and fingers upward, and intersect your hands behind your back.

3. Keep the spine straight, keep breathing naturally, feel the spine stretch and chest expansion; hold for 1 to 2 minutes.

4. Spread your arms as you breathe in, breathe out and lower your arms, and relax and regulate your breathing.

5. The opposite side does the same.

Efficacy: Make your posture better, relax your shoulder joints, stretch your back, and make your legs soft and elastic.

Triangle yoga

Practice:

1. Spread your feet twice the width of your shoulders, inhale, your left foot outward 90 degrees, your right foot inward 45 degrees, and your body is facing forward.

2. Spread your arms and palms forward.

3. Inhale and stretch your body horizontally to the left; exhale and bend downward around the hip joint. Touch the ground with your left hand, stretch your right hand upward, look at your right hand, and keep your entire body on a horizontal plane. Hold this position for 3 to 5 breaths.

4. The opposite side does the same.

Efficacy: Stretch the spine laterally, increase elasticity in the crotch, shoulders and thighs, and remove waist dewy. Release heat and beautify your skin.

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