09 tree posture Essentials: Mountain style entry, abdomen retraction, hands supporting hip; bend right knee up, lift right leg, thigh outward rotation; put the sole of the foot on the inner side of the left thigh; hands come to the chest to join hands; keep 5-10 breaths, change the other side
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04 ﹣ key points of seal style: enter in downward dog style, put the forearm on the cushion; form a dolphin posture, sit and look for the sky; tighten the core and keep 5-10 breaths
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Winter is a season of fat accumulation
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03 ﹣ four column postural Essentials: oblique plate entry, shoulder forward and beyond the palm heel; bending elbow, big arm clamping upper body down to the low side; heel push back, keep 5-10 breathing
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Key points of single leg spine flexion and extension: from mountain pose to stand and bend forward; lift right leg and extend upward; put hands on both sides of left foot to keep balance; repeat 3 times to change the other side
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Let’s have a look: 01
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In fact, proper yoga practice in winter can not only help us control our weight and avoid gaining weight, but also enhance our immunity, promote metabolism and blood circulation, and resist the attack of cold and disease
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05 dolphin push up posture Essentials: seal style entry, ten fingers tight; push the body forward to the ground level; shoulders on the elbow directly above; abdominal start shoulder back muscles; heel push back to maintain; do five of these dolphin push ups; then lift the elbow off the ground; straighten the arm, back to the dog
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06 key points of single leg downward dog posture: lower the dog and raise the right leg; retract the abdomen to keep the pelvis stable; step the right foot back on the cushion after 5 breaths; repeat the exercise for 3 times and change the other side
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Main points of downward dog postures: lie prone on the mat, put both hands on both sides of the chest; push both hands to the ground while lifting the buttocks backward; straighten arms and legs, step on the heel to the ground; the body is inverted “V” shape, tighten the core; keep 5- 10 breaths
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Today, I recommend a group of yoga postures to Jia people, which can help them to thin waist and legs, and reduce the worship meat of arms
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Weight loss is not a summer thing, winter also want to adhere to! The above sequence, adhere to more than 4 times a week, the effect is better! |This article picture comes from the network, the copyright belongs to the original author! If there is any infringement, please contact us
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Many people are reluctant to move in winter
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Main points of inclined plate posture: enter from the down dog style; move the center of gravity forward to the shoulders, which are directly above the base of palm; activate the muscles inside the big arm, shoulder back and front thigh; push the heel backward to tighten the core; keep 5-10 breaths
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Key points of magic chair style: Mountain style entry, hands up and over the top of the head; exhale, knees down, hips like sitting on a chair; tighten the abdomen, keep 5-10 breaths; challenge yourself, every time you breathe; sit a little lower
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I think it’s good.
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