Teach you how to practice yoga at home and recommend 4 types of yoga

　　Practicing yoga at home can increase spinal flexibility and nourish the body nerve system, improving blood circulation while improving digestion and helping to eliminate excess belly fat.

　　How to lose weight with yoga

　　1. Hold the back of the chair with both hands, put your legs together and straighten them.

　　2. Inhale, raise your head, contract your back muscles, and collapse your back as much as possible. Breathe naturally and hold for a few seconds.

　　3. Exhale, lower your head, arch your back upwards, and tighten your abdominal muscles. Breathe naturally and hold for a few seconds.

　　4. Repeat five or six times.

　　5. Before going to bed, you can combine pillow yoga with a soothing "pillow yoga" that can both keep you fit and help you sleep. You only need to use 10 minutes before going to bed every day to develop a flat belly and slender legs.

　　The first pose: full locust pose

　　Lie on your stomach with your lower and lower legs at 90 degrees, with the pillow sandwiched between your lower legs. When inhaling, lift your upper body and legs as high as possible off the ground and hold for 4 breaths. Exhale to restore.

　　Fitness expert tips:

　　Leg-clamping pillows can promote the consumption of inner thigh fat, increase back contraction, increase comfort after relaxation, and improve sleep quality.

　　Second pose: boat pose

　　practice：

　　Lie on your back with pillows on your calves. Inhale, raise your upper body and legs, and hold for 4 breaths. Restore when exhaling (if you find it difficult, you can use both hands to hold the edge of the pillow).

　　Fitness expert tips：

　　Use the weight of the pillow to strengthen abdominal muscle contraction, reduce fat, stimulate nerves, calm the mind, and improve sleep quality.

　　The third pose: Leg-stretching pose

　　practice：

　　Lie on your back with a pillow between your calves. Inhale, raise your legs up 45 degrees and hold for 4 breaths. Exhale to restore.

　　Fitness expert tips：

　　Improve the condition of the belly. Strengthen the strength of the spine and help you sleep.

　　The fourth type: inverted type

　　practice：

　　Lie on your back with pillows under your buttocks and your legs upright against the wall. Hold this position for 2-5 minutes.

　　Fitness expert tips：

　　Eliminate calf edema, allow blood to fully flow back to the upper body, treat and prevent varicose veins, and make you feel sleepy quickly.

　　Things to note

　　1. Maintain a peaceful mind. When many people choose to practice yoga, their first consideration is whether they can lose weight quickly or improve their body shape, which is contrary to yoga. You should maintain a peaceful mind, do not pursue complicated body movements one-sidedly, and do what you can according to your own situation.

　　2. Do not eat within an hour before and after practicing yoga, and try to avoid practicing within two hours after a meal.

　　3. Half a year after surgery and female It is not advisable to practice difficult movements during the menstrual period.

　　4. High blood pressure, asthma Sick patients and pregnant women can only perform simple movements.

　　5. It is better to go barefoot and wear loose and comfortable clothes so that the body can move freely.

　　6. It is not advisable to practice on a hard floor or a bed that is too soft. A mat should be spread on the ground during practice.

　　7. It is advisable to practice in a quiet and well-ventilated room, and do not place too many things in the room.

　　8. Do not laugh or talk during practice, and maintain regular and deep breathing, which will help the body relax.