The best way to lose weight with yoga for back weight loss

 

The best way to lose weight with yoga for back weight loss

Thin back yoga can not only help you lose weight on your back, but also strengthen your body, prevent diseases, and improve resistance. Think carefully about the movements, this thin back yoga practice is easy for those who have learned yoga, but it is a little more complicated for fat friends who have not learned yoga. It needs to be experienced slowly, and you will realize the charm of it with more practice.

 

Thin Back Yoga 1: Half Lotus Spinal Twist

 

 

1. Sit and stand with your legs straight forward, bend your left leg and place it on your right thigh, with the soles of your feet facing up.

 

2. Exhale, stretch your left arm forward, grab the toes of your right foot with your left hand, turn your upper body to the right, draw your right arm toward your back, and wrap your right hand around the left side of your waist.

 

3. Inhale, then exhale, at the same time, turn the head and upper torso to the right as far as possible, hold for 20 seconds to breathe naturally, and switch to the other side.

 

 

Thin Back Yoga II: Triangle Rotation

 

1. Stand naturally, feet wide apart; take a deep breath, raise your arms parallel to the ground, straighten your knees, turn your right foot 90 degrees to the right, and turn your left foot 60 degrees.

 

2. Exhale, turn the upper body to the left, bend the torso down, put the right hand between the feet; the right arm and the left arm form a vertical line, and look at the tip of the left finger with both eyes.

 

3. Stretch your shoulders and scapula, hold for 10 to 30 seconds; inhale, retract your hands first, then your torso, and finally your feet. Then change direction.

 

Efficacy: Enhance the stretchability of the spine, relieve nervous depression, and enhance digestive function. (Note: Do not bend the back.)

 

 

Thin Back Yoga 3: Cat Arch Pose

 

1. Kneeling position, raise your hips, kneel on your knees, lower your waist, and support the ground with your hands shoulder-width apart.

 

2. Inhale, raise your head, slump your waist, slump your back, and lift your hips up. Hold for 5 to 10 seconds.

 

3. Exhale, bow your head, arch your spine and arch your back for 5 to 10 seconds.

 

Efficacy: Soften the neck, shoulders, back, and lumbar spine; nourish the female reproductive system, relieve dysmenorrhea, correct leucorrhea and irregular menstruation;

 

Conducive to uterine repositioning and postpartum recovery;

 

Promote digestion; improve blood circulation; eliminate excess abdominal fat.

 

 

 

Thin Back Yoga 4: Fish Pose

 

1. Lie on your back with your legs straight and close together.

 

2. Inhale, arch your back, lift your torso off the ground, push your chest up, look up, and gently keep the top of your head close to the ground.

 

3. Straighten your arms and put your feet together and lift your feet off the ground at the same time.

 

Efficacy: relax the hip joint, stimulate the secretion of endocrine glands; eliminate abdominal diseases, constipation should drink three glasses of water before doing it;

 

Adjust the thyroid gland and pituitary gland, promote normal physical development; correct hunchback, irregular menstruation, hemorrhoids, and eliminate tension.

 

 

Thin Back Yoga 5: Side Angle Stretch

 

1. Stand with your feet open 90 cm, inhale and extend your hands to the sides,

 

Exhale; open the right foot 90 degrees out, retract the left foot 30 degrees, exhale, bend the right knee, the thigh is parallel to the ground, and the left knee is straight.

 

2. Lower the right arm along the inside of the right leg, placing the hand on the ground on the inside of the foot. Turn your face up, stretch your left arm in front of your head, and stick your upper arm to your temple.

 

3. Hold for 30 to 60 seconds, breathe smoothly, inhale to get up, and repeat on the other side.

 

Efficacy: Supply nourishes the spine and spinal nerves, and increases blood supply to the back and spinal nerves through twisting postures. Also reduces arthritis pain, sciatica;

 

Strengthen and nourish the ankles, calves, knees, thighs; reduce waist fat.

 

Thin Back Yoga Six: Cobra Twist

 

1. Lie on your stomach with your palms flat on the floor on either side of your chest.

 

2. Inhale, stretch your arms and lift your body until your arms are fully straight.

 

3 Exhale. Turn your head to the right with your eyes fixed on your heels.

 

Inhale to restore, exhale in opposite direction Inhale to restore

 

Breathe out slowly

 

Efficacy: Enhance the flexibility and flexibility of the spine, especially the upper and middle parts of the back. Increases blood circulation to the spine and spinal nerves, stretches neck and shoulder muscles.

 

At the same time, it is especially beneficial to the intestinal and abdominal organs.

 

 

 

Thin Back Yoga Seven: Simplified Spinal Twist Pose

 

1. Sit upright with both legs straight; place both hands flat on the ground, slightly behind the hips, with the fingers of both hands outward, move the left hand over the legs and place it in front of the right hand.

 

2. Put your left foot on the outside of your right knee, stretch your right palm further behind your back, inhale, and turn your head to the right as much as possible, thereby twisting your spine.

 

3. Exhale and turn the torso back into place; switch to the other side.

 

Efficacy: Softens the spine, relieves neck, back, waist and hip pain; relaxes the shoulder joints and increases the range of motion; the abdominal organs are nourished and strengthened to promote digestion.

 

 

Thin back yoga eight: shoulder stand

 

1. Lie on your back, legs together, hands on your sides, palms down.

 

2. Inhale, lift your leg perpendicular to the ground.

 

3. Exhale, lift the hips, support the upper body with both hands, support on the back, the upper body and lower limbs are finally perpendicular to the ground, support the waist and back with both hands, and the chin against the sternum. Keep breathing normally.

 

(Thyroid, hepatosplenomegaly, hypertension patients, heart disease patients, not suitable for practice. Not suitable during menstruation.)

 

Efficacy: Nourishes legs, spine, neck, abdomen and female reproductive organs. The brain gets more blood supply, removes mental disorders, and helps relieve asthma and bronchitis.