Physical therapy, yoga movements, the best way to lose weight in autumn

Physical therapy, yoga movements, the best way to lose weight in autumn0

Triangle yoga

Physical therapy effect: Improve indigestion.

Decomposition action:

1. Keep the mountain standing. Take a step to the right with your right foot, equal to the width of your shoulders, and open your toes slightly outward.

2. Inhale, raise your arms horizontally, and your palms downward, parallel to the ground. This is the basic triangular standing posture.

3. Exhale, open your left foot 90 degrees to the left, inhale again, stretch your upper body to the left, keeping your arms parallel to the ground. Exhale and bend to the left side, stretch your left hand as far as possible to the ground, without bending your knees. Keep the upper body perpendicular to the ground, and your right hand can stretch upward. Keep your arms in a straight line and always look at the fingertips of your right hand.

4. The dwell time is 10 seconds to 1 minute, inhale, and then slowly lift up with the help of the upward stretching right arm, return your head to the center, stand upright, with your arms parallel to the ground.

5. Naturally drop your hands back to the original position, and then exchange positions to practice.

Physical therapy, yoga movements, the best way to lose weight in autumn1

Plough yoga

Physical therapy effect: Improve insomnia symptoms.

Decomposition action:

1. Lie on your back and place your hands on the mat naturally with palms down. Close your legs together, breathe in, and lift your legs up until they are perpendicular to the ground.

2. Exhale, press the palms of your hands down on the ground, lift your body up, push your legs back as much as possible, and push your chin to the clavicle or sternum. Stretch your knees with your back perpendicular to the ground.

3. If your body allows, bring your palms together, straighten your elbows, and stretch your feet and hands in both directions. Keep your back perpendicular to the ground. This position should be equipped with assistive devices to reduce stress.

Physical therapy, yoga movements, the best way to lose weight in autumn2

Camel Yoga

Physical therapy effect: Improve humpback.

Decomposition action:

1. Kneel on the ground with your thighs slightly separated from your feet, and stretch your toes rearward.

2. Inhale, grab your heels in the order of your left and right hands, stretch your chin out, and try to keep your chest out. At the same time, the center of gravity of the upper body is moved to both hips, the head is bent backwards as much as possible, the throat is elongated, eyes are looking back behind, and the chest is raised high. When you are leaning forward to the maximum extent, exhale all the breath, and feel the neck, chest and abdomen are slowly stretching, and the waist is bent backwards to the maximum extent.

3. After holding this position for 30 seconds, restore your head and adjust your breath for about 5 seconds. Repeat the above actions three times. For the first time, you can touch the ground with your toes and then touch the ground with your instep in the future.

Physical therapy, yoga movements, the best way to lose weight in autumn3

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(Editor in charge: He Zhiyan)