30 minutes of weight loss yoga every day can easily lose weight (picture)

1. Basic breathing method

Yoga believes that human beings rely on absorbing the energy of the universe to survive. Among the air, sunshine, soil, moisture and food known as the vital elements, breathing air is the most important, and breathing contains magical power.

Method: Sit in a chair with your legs together. Hold one hand on your thigh and the other on your abdomen, retract your jaw, and straighten your spine. First relax your abdomen, inhale through your nose, and expand your throat and chest vigorously to fill your chest and abdomen, and your stomach bulges; then relax your jaw, exhale, and relax your chest at the same time, and your stomach gradually descends. When exhaling, slowly exhale through your nose for twice as long as you inhale. After exhaling, hold your breath for 1-2 seconds.

Conscious power: Place it on your abdomen and breathe.

Notes: Yoga breathing includes deep breathing, light breathing and static breathing. Different breathing methods are used according to the amplitude and difficulty of the movement. No matter what you practice, adjust your breathing in this way before and after practice, for 5 seconds each time.

2. Sitting and turning posture

Method: Sit in a chair, hold your left knee joint with your right hand, and hold your left hand on your back or right hip joint. Rotate while inhaling, stand still for 15- 3O seconds, breathe naturally, and then exhale again. Do it four times on each side.

Conscious power: Focus on the abdomen.

Notes: When turning, the waist, chest, neck, head and feet should be fixed, the back muscles should be straightened, the head should be turned backward as much as possible, and look into the distance. It is best to see green objects and relax your eyes.

3. Knight's posture

Method: Sit on a chair, place your legs left and right on the sides of the chair, straighten your neck, and keep your bones very straight from beginning to end. Raise your hands to your chest, overlap them up and down, straighten your chest, and retract your chin down. Then lift your hips 10 cm high away from the chair. In a horse stance, bend your knees and lower your waist, straighten your neck and back as far as possible, and exhale. Figure 5 Then gradually straighten your legs up, lift your waist, and stand up.

Conscious power: Focus on the waist and abdomen.

Precautions: Coordinate breathing with practice well, and stand firm with your feet.