10 Yoga Postures That Can Help You Lose Weight
There are many reasons why people may want to lose weight. For some, it's a question of aesthetics and for others, they may be looking to improve their health or fitness levels. Yoga is one activity that can help with this by providing an easy way to burn calories and build muscle tone while you relax your mind.
To see the topic of whether Yoga can Lose Weight in the previous blog, please click: Does Yoga Help You Lose Weight?
In this article, we share ten yoga postures that will help you achieve the body of your dreams!
In this issue, we share ten yoga postures:
- Side angle stretch type variant
- Oblique plate variant
- Warrior III
- Standing body forward and leg lift
- Side plate leg lifting type
- Pigeon style
- Pigeon King style
- Arm winding
- Standing pigeon style
- Dance style
- Side angle stretch type variant
Action essentials: First stand and enter, open the length of one leg with both feet. The left foot rotates 15 degrees outward, and the right foot slightly buckles inward, aspirating and contracting the abdomen. Raise your left arm upward, Palm your hands together, lift your fingers upward, and thumb close to each other. Exhale and bend the left knee until the thigh is perpendicular to the ground and the calf. Stretch your body towards the left side, but remember not to stick your body to your left leg. If the ability is sufficient, it can last for 10 seconds. During the whole exercise, keep your right foot firmly on the ground, and do not leave them outside of your feet. Turn the chest towards the sky. After finishing, return to your body and start the practice on the other side.
Benefits: This action can strengthen the muscles of the legs, reduce excess fat in the abdomen and side waist, and also achieve the effect of a flexible shoulder and neck.
- Oblique plate variant
First, kneel and enter with your hands on the ground. Lift your right leg and keep the same width as your hips. Exhale and fall, practice 10 groups repeatedly and strengthen the practice on the premise of ensuring that the waist will not collapse. Try to stick the instep on the ground. If it feels difficult to practice, just keep the foot on the ground. Try not to keep your hips in a low position, and keep your arms balanced. The scapula should be fully opened, and the eyes should look to the ground.
Benefits: This pose can strengthen the body's strength, reduce excess fat in the body, and also enhance its vital capacity.
Action essentials: First stand and enter, breathe in, raise your arms upward, and palm over your head. The fingers should open and the body slowly falls forward. Lift your right leg backward until your arms, knees, and right thighs are in a straight line. During the whole exercise, the arm should be raised to the same height as the ear. Keep your body balanced and extend your right leg slowly backward. Stretch your arms forward, keep your body in a state of stretch and stability, and stick here for 10 seconds. After finishing, continue to stand slowly and return to the body, and switch to the other side to repeat this posture exercise.
Benefits: strengthen the strength of lower limbs, make the lines of legs more beautiful, and also reduce the excess fat of the waist and abdomen.Standing body forward and leg lift
Stand and enter, lift your right leg slowly up, and hold your right foot forward with both hands. Breathe in and tuck in, try to extend your spine. Exhale, bend your body slightly forward, and try to close to the right thigh. With the strength of both hands, lift the right thigh upward, tighten the thigh muscles, and keep the back stretched. Sink your shoulders, look ahead, and hold here for 10 seconds. After finishing, switch to the other side and repeat the exercise to keep the breathing even and smooth.
Benefits: it can improve concentration, strengthen the muscles of the legs, promote blood circulation throughout the body and reduce excess fat in the body.Side plate leg lifting type
First, complete an oblique plate, use the left foot and left hand as the support, and turn the right body upward. Hold here for 10 seconds, raise your right leg and straighten it until your right hand can grasp the right heel. The right-hand forces the right foot to pull up as far as possible towards the head, and the inside of the left foot should be pushed to the ground. Keep the waist straight and keep the abdomen closed for 10 seconds. Restore the body to the oblique plate and switch to the other side to repeat the exercise.Pigeon style
Action essentials: relax your body and sit straight on the ground and take a deep breath. Bend your feet and stretch to the right. Lay flat on the ground and the two knees are in a straight line, bending the left arm against the back of the left foot. Extend your left hand to the back, bypass your neck, and hold your left and right hands behind your back. Stay for an approximate number of ten seconds and take a deep breath.
After restoration, do it in another direction. If you can't practice for the first time, it doesn't matter. If you practice slowly, you will gain something. When the Pigeon King style is completed, the residence time can vary from person to person. If you have good physical strength, you can let yourself stay for a few more seconds. When practicing, beginners can practice to the second action score first, focusing their consciousness on arms and abdomen, waist or knee joint, and big calf, because these parts are the stimulation points of feeling.
Benefits: This type can stretch the side waist well, reduce waist fat, shape waist curve, stretch leg muscles at the same time, strengthen the flexibility of the hip joint, enhance blood circulation in the pelvic region, and nourish pelvic organs.Pigeon King style
Action essentials: sit on the ground in hand. Bend the knee, the right knee, and the right foot is completely placed on the ground, the right heel is against the left groin, the left leg is fully extended backward, and the front of the left thigh, knee, shin, and toe is attached to the ground. Put your hands on your waist, push your chest forward and stretch your neck. Place your hands on the ground on both sides of your body, bend your left knee, raise your calf and extend your left foot upward, and keep your left calf perpendicular to the ground. Breathe in, raise your left arm over your head, bend your elbow, and hold your left toe with your left hand to keep breathing a few times. Exhale, push the chest forward, head back, make the head touch the left foot, and hold the left foot back with the left hand.
Raise your right hand, raise your head, bend your elbow, fold your right hand with your left hand, and hug your left foot and head. Keep this pose for about 10 seconds and breathe normally. Release your hands in turn, adjust your body, straighten your legs, and go back to sitting in the palm style. Repeat this pose after changing the position of the legs.
Benefits: The Pigeon King style has a little strength and needs to have a certain yoga Foundation. The key point is that it cannot squeeze the neck when stretching the shoulders. When the backbend, it can well protect the lumbar spine by collecting and starting the waist and abdomen strength in the abdomen. This type can expand the chest, stretch the abdomen can effectively promote digestion, help the body detoxify, and exercise the muscles of the waist and abdomen, and legs at the same time, which has the effect of reducing fat and shaping.Arm winding
Aspirate and expand the chest, open the body side of the two arms, move the arms forward when exhaling, wrap the right hand in front of the upper hands, stretch the spine when aspirating again, close the abdomen slightly inward, and lift the hands slightly upward.
Pay attention to keep both shoulders flat and do not shrug. After a few breaths, relax your hands and open them and change your left hand to practice. This type can effectively exercise the arm muscle group, reduce the excess fat of the arm, and expand the back of the scapula at the same time, which can strengthen the blood circulation of the upper back and relieve the stiffness and soreness of the upper back.Standing pigeon style
Standing on the mountain, move the center of gravity to the left foot, lift the right leg to bend the knee, grasp the right foot with the left hand, place the right foot at the elbow joint of the right hand, breathe in and stretch the left arm upward, exhale and relax the shoulders, and close the hands in front of the body, expand the chest and stretch the shoulders when breathing in again. Keep a few breaths and then change the other side to practice.
The main point of the posture is that the eyes look forward, the attention is focused to keep the body stable, and the feet are inner and outer sides evenly stressed. This type can stretch the front side of the thigh and strengthen the muscle groups of the legs, effectively shape the leg lines, make the hips more compact, strengthen the coordination and control of the body at the same time, and balance the posture can effectively improve the concentration.Dance style
When breathing in, the left hand stretches upward, the right hand holds the right foot, exhales slightly forward, inhales, and the right leg stretches backward and above. Let the spine stretch and the body unfold. The left thumb and forefinger fit into a smart handprint. The eyes look in the direction of the left fingertip to keep the balance of the body.
The dance style can make the leg muscles get a good stretch, at the same time can play a hip lifting effect. It can strengthen the coordination of leg muscles, reduce excess fat in the legs, and has a leg shaping effect. The soft backbend of the spine can strengthen the flexibility of the spine and exercise the muscles of the back and waist.
In the process of practicing yoga every day, I feel the body gradually becoming thinner, and the line feeling of the body will become more and more wonderful, and the figure will become more and more uneven. I hope everyone can indulge in yoga and lose weight day by day.