Yoga's weight loss and body sculpting have much much better than the average person, and the effect is obvious. It is more important to maintain a score. Why is this? First, yoga-specific chest and abdomen breathing method can effectively control appetite. After practicing Yoga, you will find yourself to meat and various greasy foods, that is, the so-called 'inert food' is more and more exclusive, and it is prefed Light, fresh 'jetful food'; secondly, practice yoga can speed up the gastrointestinal motility, this is very good to eliminate abdominal fat; third, yoga is aerobic exercise, two three yoga exercises for two three times will help you consume The excess amounts accumulated in the body can not only effectively control the fat, but also increase your muscles, and can draw your muscle lines through various stretching movements, making your body becomes well.
Weight loss yoga:
First, half camel
Action essentials: 1, squatting, standing straight back, legs slightly; 2, while inhalation, both hands are helmed, the spine is slightly flexed; 3. Keep the thighs perpendicular to the ground, exhale, put the left hand On the left foot, the right hand is stretched back; 4, the head is backward, shrink the hips muscles, and extends the spine; 5, naturally breathing, insist on 30 seconds, re-reverse direction.
Efficacy: Strong spine can effectively promote blood circulation, eliminate excess fat, abdominal, buttocks and legs, correct adverse body.
Second, Wei Shudi
Action Essentials: 1, first-back, then take the right side, lift the right hand pillow in the head, the palm is above the right ear; 2, while carrying the left foot while catching the left hand, the leg should be dedicated Straight; 3, normal breathing, stick to 1 minute, then change the same exercise on the left.
Efficacy: The lower limbs can be effectively relaxed, eliminating fatigue and back pain due to the sedentary and long-standing, and obviously eliminates the fat effect of eliminating the waist.
Three, shoulders
Action essentials: 1, first, the arms are placed on the body side, the palm is facing down; 2, while sucking while raising your legs until the ground is vertically; 3, while exhaling, the hip, the legs are sent back to the post, After the head, I will slowly raise it back (initiator should be helid on hand); 4, try to return to the chin, and use the chin to take the chest; 5, natural breathing, insist on 1 minute.
Efficacy: Effective improvement of blood and eliminate constipation. It is most worth mentioning that this action can keep the food in the brain to remain stable, thus achieving the purpose of lasting weight loss. (This action is cautious in patients with hypertension.)
Four, plow
Action Essentials: 1, first, the arms are placed in the figure; 2, the legs are stranded and straight, slowly move up until it is perpendicular to the ground; 3, the breath will slowly extend the legs slowly Try to let the toes touch the palm; 4, natural breathing, insist on 1 minute.
Efficacy: Various low back pain can be quickly eliminated, and the fat effect of the waist, hips and legs can be removed.
Five, pigeon balance
Action essentials: 1, naturally standing; 2 Inhalation while the right leg is bent, grab the right ankle with the right hand; 3. At the same time, the upper body is naturally incoming, the left hand is stretched forward, maintain balance; 4 To balance breathing, stick to 15 seconds.
Efficacy: Effectively enhance the balance and attention, expand the chest, eliminate the abdomen, hips, and leg fat effects.
Office yoga
First, simple lotus torsional back
Action essentials: 1, sitting on the chair, lifting the left leg, put the left foot on the right thigh, the foot is up, the heel is trying to close the navel; 2, the spine is straight, the breath is turned left to turn left, Looking in the left, the left hand is sitting in the right hand legs; 3, natural breathing, keeping 10 seconds, and then do the same practice. Efficacy: It can effectively alleviate the spine, back muscles and waist discomfort due to sedentary sitting, and exercise and relax the joints of the legs will also help reduce abdominal fat.
Second, the semi lotus tree
Action Essentials: 1, the lower extremities are simple lotus twisting; 2, hands are in the chest, sucking, spinal upward extension, back shoulders open; 3, natural breathing, keep 20 seconds, turn leg exercises.
Efficacy: It can improve the shoulder discomfort caused by hunch, round shoulders and other adverse body and long-operated computers caused by sitting posture, etc., and enhance attention.
Third, sitting heron
Action Essentials: 1, sitting on the chair, back the back; inhale, carry the right leg while catching ankles or calf; Breathing, stick to 10 seconds, turn the leg exercises.
Efficacy: Accelerate the blood circulation of the lower extremity, which is obvious to mitigate the numbness of the lower limbs caused by the sedentary sitting.
Fourth, warrior variant
Action essentials: 1, naturally stand, left foot back to a big step, the right leg bow (the thighs are equal, the calf is perpendicular to the ground), the left leg must be stretched; 2, hands on the back, the spine is straight, head Micro-leaning, inhalation, see it above; 3, there is regular breathing, keep 20 seconds, after relaxing, turn leg exercises.
Efficacy: The neck and back can be effectively relaxed, expand the chest, and the feeling of alleviating the stiffness.
Five, Parbam Dog Variation
Action Essentials: 1, sitting on the chair, the legs are wide; 2, while sucking while looking up; 3, exhaling simultaneously bending the upper body to the ground, cross your hands through the legs, flat on the seat , Closed eyes, natural breathing; 4, keep this posture for 30 seconds, then inhalation and reply.
Efficacy: Effectively alleviate fatigue and thinking chaos caused by long-term office, and can make an anxious emotions are well released.
Six, cat variants
Action essentials: 1, naturally standing, exhaling, the upper body is curved forward, hands on the back, legs; 2, while sucking while looking up, shrink the back muscles (so that the back is as concave as needed), keep the back 6 seconds, then exhale, bow, arches the spine, then keep 6 seconds, then exhale, bow, arches the spine, then keep 6 seconds; 3, continuous conversion 12 times, then reply.
Efficacy: It can make the spine are elastic, relieve the stiffness of the shoulder and neck caused by the sedentary, promote digestion, eliminate abdominal fat. Especially for women's endocrine disorders having a good treatment.
Seven, bird
Action Essentials: 1, back to the back of the chair, the back of the upper hand; 2, put the back of the right thigh in front of the left thigh, leaning on the left calf belly with the right foot, and use the right foot toe hook Live the left ankle; 3, the spine is straight, exhaled, slowly lower the hips, do deep-long breathing, keep this posture for 20 seconds, turn the leg exercises.
Efficacy: Helps to prevent and eliminate calf, replenish legs, relax back shoulders, increase balance and coordination, while strengthening attention. Eight, single-legged legs
Action Essentials: 1, naturally stand, lift the right legs on the back of the chair, do not bend the two knees; ; 3, natural breathing, keep 10 seconds, turn the legs to do the same practice.
Efficacy: The leg muscles can be relaxed to help relieve the spherical stiffness and fatigue caused by sedentary sitting.
Nine, standing tiger
Action Essentials: 1, naturally stand, hands down; 2, the upper body is bent forward to parallel with the ground, the two elbow planes are on the back; 3, the left leg while lift the left leg, natural breathing Keep 10 seconds, turn the leg exercises.
Efficacy: Strong sciatic nerve and spinal nerve, reduce hip fat.
Ten, sit in the wind
Action Essentials: 1, sitting on the chair, straight back; 2, left hand to support the right side chair, the right hand to the left; 3, the exhalation is bent over the left side, naturally breathing, keep this posture 10 seconds, change the other side to do the same practice.
Efficacy: Relax the shoulder, spine, increase the flexibility of the whole body.
Eleven, head filling
Operational essentials: 1, face the chair naturally stand; 2. When exhaling, turn the head in the top of the chair, the elbow is placed on the seat, the knee keeps straight; 3, naturally breathing 30 seconds.
Efficacy: Supporting the blood of the brain, relieve headache, and helps to improve memory, is a good law in the fast recovery of the office.
Twelve, meditation
Action Essentials: Tray sitting on the chair, the arms are naturally sagged, closed eyes, balance the breath, remove distractions, and straight.
Efficacy: It can effectively release tension, make thinking clarity.
