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Today, I recommend 9 high-intensity Yoga series, sweat and detoxification, weight loss and waist slimming effect, bar drops, which can be practiced at home.
For those who want to detoxify and lose weight in spring, quickly collect and practice it: 01 lower dog – inclined board – four pillars – lower dog starts from the lower dog pose, the distance between hands and feet is about one leg long, hands and feet are the same shoulder width, hands push the ground, heels press, exhale and close the abdomen, Lift the sitting bones, relax the shoulders and neck, stretch the arms, back and legs, inhale, move the center of gravity forward into the inclined plate to close the abdomen, push the ground with hands, pedal the arms with heels, and the soles of the feet are vertical to the ground, straighten the legs, exhale and close the abdomen, bend the elbows and shoulders to the same height as the elbows, clamp the heels in the big arm and pedal back, straighten the legs into the four columns to inhale, and straighten the arms into the inclined plate to exhale, Lift the sitting bone up into the lower dog and repeat this group of postures for 5 rounds 02 lower dog – inclined board – four pillars – upper dog – lower dog.
From the lower dog pose, the distance between hands and feet is about one leg long, both hands and feet are shoulder width, push the ground with both hands, press the heels down, exhale and close the abdomen, lift the sitting bone up, relax the shoulders and neck, extend the arms, back and legs to absorb air, move the center of gravity forward into the inclined board to close the abdomen, push the ground with hands and heels, push the arms and soles perpendicular to the ground, Straighten your legs, exhale, retract your abdomen, bend your elbows, lower your shoulders to the same height as your elbows, clamp your heels in your big arms and step back, straighten your legs into the four pillars to inhale, pull your hands back to the ground, roll your body forward and upward, press your toes down, lift your thighs off the ground, slowly straighten your arms, extend your spine upward, open your chest, relax your shoulders and neck, exhale into the upper dog, push your hands on the ground Hook your toes back into the lower dog and repeat this group of poses for 3-5 rounds 03 lower dog seal lower dog from the lower dog pose, the distance between hands and feet is about one leg long, the width of both hands and feet is the same as the shoulder width, push your hands to the ground, press your heels down, exhale, retract your abdomen, lift your sitting bones up, relax your shoulders and neck, exhale, extend your arms, back and legs, bend your elbows and push your forearms to inhale, Straighten your arms into the lower dog, repeat for 5 rounds, and then enter the baby relaxation 04 side inclined plate, roll your belly, inhale from the inclined plate, turn left, extend your left arm upward, exhale and close your abdomen, push your legs together with your right hand, pedal your heels, push your right foot outward to inhale, extend your spine, open your chest, exhale, close your abdomen, turn your chest The left hand goes down through the right armpit and repeats 5 rotations of the opposite side 05.
The arm is raised up, the index fingers of both hands are close to each other, the four fingers are clasped, the feet are about one shoulder wide, the toes are stretched out, exhale, bend the knees and squat down, the hips find the ground, the hands are placed in front of the chest, the chest is opened, the spine is extended, the elbows are placed inside the knees, the thighs are rotated outward to inhale, the feet are pushed to stand up, and the arms are lifted up, The index finger points to the sky, the big arm is close to the root of the ear, and the shoulders relax and repeat this group of asanas.
3-5 rounds 06 jumping starting position starts from the starting position, the fingertips of both hands support the ground, the front large and small legs 90 degrees, the rear legs straighten, exhale, close the abdomen, and push both feet to the ground, Lift up the front and rear legs on the hips, repeat 3-5 rounds in the air and enter the downward dog pose 07 downward dog – Soldier 1 – soldier 2 – Anti War – half moon – soldier 2 – downward dog.
Start from downward dog pose, take a big step forward with the left foot into Soldier 1.
The left knee is in the same direction as the tip of the left foot, the tip of the right foot is buckled in, the left leg is bent 90 degrees, the right leg is straightened, the upper body of the arm belt is extended upward, and the palm is inhaled relative to the shoulder width, Open the upper body to the right, lift the arm horizontally into soldier 2 to exhale, bend the upper body to the right, enter the anti war type, gently put the right hand on the right leg to inhale, stick the left arm to the ear root and extend the exhalation, move the center of gravity to the left foot, inhale the upper body to the left, lift and straighten the right leg, push the heel, push the left foot to the ground, straighten the left leg, hold the brick with the left hand, and extend the right arm upward, and extend the back, Open the chest and stay for 3 rounds of breathing, exhale, bend the left knee and take a big step back to soldier 2.
Push both hands into the lower dog and change to the opposite side.
The 08 half moon variant enters the half moon from the anti war style in the previous group.
The left hand gently supports the brick, and the left leg slowly bends and straightens the knee.
Exhale and bend the left knee for 3 rounds, Take a big step backward with your right foot to soldier 2, push your hands into the downward dog and change to the opposite side 09 Eagle Eagle Eagle arm warrior 1 – back bend eagle from mountain pose into Eagle pose.
The lower right arm and the left arm are intertwined, the big arm is flush with the chest, the palm is close to the center of the palm, the thumb points to the center of the eyebrow, the right leg is on and under the left leg, the legs are wrapped around the root of the thigh, the back of the right foot is wrapped around the left lower leg, bend your knees to maintain balance, and stay for 5 rounds of breathing and inhalation, Keep the eagle arm up, lift the right leg and take a big step back into the lower body of warrior 1, bend the left leg 90 degrees, straighten the right leg, exhale, close the abdomen, lift the chest, enter the backward bend and inhale, straighten the upper body, move the right leg forward, wrap the legs back to the eagle for the opposite side, and finally restore to the mountain station (source network of pictures and texts, if involving the rights and interests of the original author, please contact the editor to delete)..