what yoga do you do to lose weight in autumn?
Tiger Yoga
1. Kneel on the bed, keep your arms and thighs vertical, exhale, bend your knees forward with your right leg, arch your spine upward, lower your head, keep your nose as close as possible to your knees, and hold your breath for 6 seconds.
2. Inhale, lift your right leg upward, bend your knees, raise your head, stretch your feet forward, keep your toes in the direction of your head, and arch your spine downward. Keep this posture for 6 seconds, repeat it for 3 times, and change your legs for 3 times.
tiptoe yoga
1. Stand up straight, and at the same time straighten your hands, keeping a distance of 5 cm from your legs, and your legs should be shoulder-width apart.
2. Lift your heel slowly and touch the ground with your toes to support your whole body.
3. Lift your hands up slowly, straighten them until they are above your head, and keep them still for five breaths.
Leg-lifting yoga
1. Stand up straight, put your legs together, bend your left leg slightly, and grasp the toes of your left foot with your left hand. Pay attention to the straightness of your left thigh, calf and toes.
2. Inhale, slowly raise your left hand above your head, and tighten your left foot with your left hand and lean against your hips.
3. Pull your left foot with your left hand and slowly lift it up until the thigh muscles feel tightened. At the same time, hold your chest out and abdomen for 3 minutes, paying attention to keeping your body balanced and preventing your upper body from wobbling. Rotate the left and right legs and repeat for 3 times.
prone yoga
1. Lie prone on the ground, with your forehead close to the ground, your legs closed, your hands straight at your sides, and your palms close to the ground.
2. Inhale, slowly lift your legs, pay attention to your knees, exhale, then slowly lower your legs and repeat for 3 times.
3. Put your hands under your thighs, and then slowly lift your legs.
dog yoga
1. Kneeling posture, palms on the ground, hands and legs open shoulder-width, waist straight, toes touching the ground, slowly picking up heels.
2. Slowly straighten your legs, slowly touch the ground with your heels, and raise your hips until they are at the highest point. The whole shape is like an inverted "V" shape, with your head and back in a straight line, and keep still for five breathing hours.
Benefits of doing yoga in autumn
1. Easy sitting
Sit upright, cross your legs, let your spine stretch upward and keep your body relaxed. Close your eyes, adjust your breathing, and focus on your breathing, long and slow. Keep it for 5 ~ 1 minutes.
action function: make body and mind peaceful and relieve mental stress.
2. supine leg lift
supine, with both arms extended to both sides, right leg bent, left leg extended to 9 degrees, and keep breathing for 3 ~ 6 times. Relax and exchange your left and right legs to repeat positions.
action function: dilate lungs and strengthen blood circulation in abdomen and legs.
3. Baby-like
kneeling posture, with the body bent forward, hands, palms and elbows flat, forehead close to the ground, relax the whole body and keep breathing for 6 ~ 8 times. Action function: relax body and mind, calm mood.
4. Sphinx
Action: prone, elbows flat, legs straight, inhale and stretch your chest; Exhale, bend your left leg and keep breathing for 3 ~ 6 times. Bend your left and right legs alternately and repeat your posture. Action function: Stretch the spine and eliminate the tension in the back.
Precautions for practicing yoga in autumn
1. Step by step, and don't overdo it.
There are many yoga practitioners who think that physical exercise is the only way to practice well and have strong resistance. Actually, it is not the case. Exercise is just as moderate as eating and sleeping.
2. Replenish water in time to prevent autumn dryness.
From the humid and sultry summer to the autumn, the climate becomes dry at once, and the temperature drops a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, short breath, chapped lips, nose bleeding, dry stool and so on.
3. For some practitioners who choose flowing yoga, due to heavy exercise and excessive sweating, a small amount of salt can be added to boiling water to maintain the acid-base balance in the body, and some sports drinks containing electrolytes can be drunk if possible to prevent muscle spasms.
4. People who have high blood pressure in autumn and winter tend to have higher blood pressure at the turn of autumn and winter than in summer, so it is easy to cause obstacles to coronary circulation. Therefore, it is best for this kind of yoga lovers to drink a cup of boiled water in the morning before practice to dilute their blood. Practice methods should be more soothing, so as to avoid accidents in practice.
The best time to lose weight yoga
1. In the morning, when you are on an empty stomach
It is best to practice on an empty stomach in the morning. In fact, your muscles will be a little stiff soon after you get up in the morning, so practicing in the morning can not only lose weight, but also relax your stiff muscles.
2. In the evening or at night
It is convenient for your body to move in the evening, but your brain is already in a state of exhaustion. If you do slimming yoga at this time, you can not only lose weight, but also stretch your body and release the fatigue, tension and pressure accumulated during the day.
3. Busy office workers can make full use of their spare time
If you are a busy office worker, you not only have to work overtime, but also have little rest time at ordinary times. You can try to do some simple weight-loss yoga exercises in your spare time, so that you can not only stretch your body but also lose weight.
4. Freelancers can set a specified time to practice
Some freelancers may be busy today and have no time to do it because of the uncertainty of their work, and it will be difficult for you to keep practicing yoga tomorrow. It is suggested that such people can set a fixed time for weight-loss yoga practice, so that they can do it.