What yoga movements are suitable for beginners to lose weight and how to practice them?

　　While exercise for weight loss is becoming more and more popular, yoga for weight loss is also popular. Which yoga movements are most suitable for those who want to lose weight?

　　Yoga for weight loss:

　　stretch yoga

　　Stand with your legs one leg's length apart, toes pointing forward. Turn your right foot outward 90 degrees, your left foot facing forward, and the heel of your right foot and the sole of your left foot in a straight line. Inhale, open your arms and stretch them to both sides. When you exhale, lengthen your body to the right. Place your right hand on the tibia of your right calf and stretch your left hand directly upward. Keeping your body and legs on the same plane, you can turn your head to look at the fingers above. Hold for 5 breaths, inhale back and switch to the opposite direction.

　　It can flex the hip joint, eliminate fat on the outside of the hip, stretch the muscles of the lower limbs, and stretch the spine. exercise neck, face skin Very beneficial too.

　　balance pose

　　Stand in Mountain Pose with your feet together, lift your right foot and step on the inner root of your left thigh, open your knees outwards, clasp your hands in front of your chest, inhale and stretch your arms upwards, keep the inner sides of your arms close to your ears, hold for 5 breaths, then put your hands down and switch directions. It can strengthen the lower limbs, slim the thighs, open up tight hips, and cultivate concentration.

　　downward dog

　　Downward Dog is similar to a semi-inverted posture. If you can't do the inversion exercise yet, you can use Downward Dog instead. Bend your knees and stand with your hands forward. Spread your palms apart and press down, keeping your index finger facing forward, and the inside of your palm should be completely pressed against the ground. Inhale and lift your knees, push your shoulders back until your arms and torso form a line, straighten your legs, step your heels down, and raise your buttocks as high as possible. If your shoulders are very stiff or your hamstrings are too tight, causing your back to arch a lot, you can first raise your heels and bend your knees to fully lengthen your spine, then try to slowly straighten your knees and press down on your heels. Hold for 5 breaths. When exhaling, bend your knees to the ground, sit your hips back toward your heels, and lean forward. baby Rest.

　　Downward dog has many benefits. It stretches the shoulders, back and thighs, strengthens the muscles of the arms and lower limbs, tightens the core, and includes most of the benefits of the inverted posture. It is a very good whole-body exercise. If you don’t have time to practice yoga, you might as well practice downward dog pose and hold for a few breaths, which can also be a good exercise for the body.

　　locust style

　　Lie prone on the ground, place your hands behind your body and cross your fingers, inhale and pull your hands back, exhale and lift your legs, keeping your arms as high as possible and your legs straight. Hold for 5 breaths, exhale and relax your body.

　　Locust pose is a very good exercise for strengthening the back. Students with low back problems can practice this pose more often, which can strengthen the strength of the lower back, restore a straight posture, and improve the stability of the lumbar spine. disease。

　　Supine twist

　　Lie flat on your back, inhale and bend your knees to your chest, exhale and bend your knees to the right, keeping your lower and lower legs at 90 degrees, your torso and thighs at 90 degrees, and your shoulders on both sides are fixed on the ground and do not leave. Hold for 5 breaths, then switch to the opposite direction.

　　Yoga for beginners:

　　Sitting with legs crossed

　　Sit on the ground, bend your knees and overlap your legs, bring your heels to your buttocks, and grab your ankles with both hands. Bend your elbows with both hands, and slowly bend your upper body forward until your body is close to your thighs. Hold for 5-10 breaths, and then slowly straighten up to a sitting position. Repeat 20 times.

　　Stacked legs and raised

　　Lie on your back on the ground, lift your legs up, overlap each other, and bend your knees slightly. Place your hands by your sides, palms down. Inhale, tighten your abdominal muscles, when exhaling, place your palms on the ground, lift your legs upward, pause for 5 seconds, then relax, and repeat this action 10 times.

　　plow

　　Lie on your back on the ground, bend your elbows to support your waist, and straighten your legs together. Inhale, tighten your abdominal and leg muscles, and when exhaling, bend one foot and lift it up, and then lift the other foot up similarly, keeping your legs together and perpendicular to the ground. Inhale and exhale, lower your legs toward your head until your toes touch the ground, support your elbows on the ground, and support your waist with your palms. Hold for 20 breaths.

　　Lift your toes off the ground, raise your legs so that they are parallel to the ground, hold for 20 breaths, then bend your legs at the knees, slowly return to a lying position, and relax your whole body.

　　Bridge

　　Lie on your back on the ground, bend your elbows with both hands, lift your waist, and support the lower part of your waist with your hands. Stand with your legs shoulder-width apart, feet slightly outward, bend your knees, and bring your heels toward your hips. Inhale, tighten your abdomen and buttocks. When exhaling, lift your buttocks off the ground so that your thighs, hips, abdomen and chest are on the same plane. At this time, place your elbows on the ground as a support point and draw your chin inward. Pause for 3-5 breaths, then slowly lower your body back to a lying position. Repeat the action 3 times.

　　child's pose

　　Kneel on the ground with your legs together, your feet on the ground, your arms raised, palms facing forward. Slowly bend your upper body forward, then stretch your hands forward until your forehead touches the ground, straighten your arms, and press your palms on the ground. Hold for 10-20 breaths and relax your whole body.