What are the basic yoga movements for weight loss?

Yoga is a health-preserving behavior that many white-collar workers have gradually become fond of, because yoga can not only move one's limbs, but also increase one's flexibility, and it can also have a shaping effect on the body, which invisibly produces a weight-loss effect. Friends who want to learn yoga must first understand simple movements.

1. Triangle pose

Stand with your feet apart (more than one meter apart), slowly stretch your arms up to shoulder level, with your palms facing the ground and parallel to the ground; control your breathing! Bend your body to the right, try to press your right palm on the ground on the right ankle or the back of your right foot, bend your right leg to a right angle, and keep your left leg straight. Adjust your breathing and hold the movement for 8 to 10 seconds.

Efficacy: Relieves waist and neck pain common among working women.

2. Cat pose

Kneel on the ground with your knees as wide as your hips, your calves and insteps pressed against the ground, and your feet turned outward - as far as possible. When you inhale, slowly lift your pelvis and bend your waist slightly to form an arc; when you exhale, slowly arch your back upward, moving your face downward, until you feel a stretch in your back. Repeat the above steps 6 to 10 times while coordinating with your breathing.

Efficacy: Shape perfect buttocks and prevent dysmenorrhea.

3. Lotus Meditation

There is no need to explain much about this movement. If you are unable to sit cross-legged like the teacher, you can lower the requirements. Relax your whole body, close your eyes slightly, look at the tip of your nose, and control your breathing in a coordinated and stable manner. Maintain this state for 20 minutes each time.

Effect: Calms and controls the nervous system and helps focus attention. British scientists have discovered that after many experiments with people using this sitting posture, they found that they can almost immediately calm their brain waves without even having to meditate.

4. Bridge

Lie flat on your back, move your tailbone forward, stretch your waist, and exhale. Pull your heels toward your body, keeping your feet flat. Focus on the pelvic floor muscles, tighten your abdomen, tighten your buttocks and lift your hips. At the same time, keep your knees together and use the inner thighs to lift your hips and legs off the ground except for your head and shoulders.

Benefits: Promotes digestion, enhances abdominal organ function, and strengthens pelvic floor muscles.