Many people use their own methods when losing weight. Some people really like to use yoga to lose weight, but there are also many things that need to be paid attention to when doing yoga. , so what preparations should be done before practicing yoga? What should you pay attention to when doing yoga to lose weight? Let me introduce it to you below, I hope it will help you.
1. Preparation before yoga
1. Yoga venue
Of course it is best to practice in a yoga studio. If you practice yoga at home, you must have an area of ??about 4 square meters to allow you to move in place.
2. Yoga clothes
The first choice for practicing yoga is naturally loose and comfortable yoga clothes, other close-fitting but not tight sportswear, cotton or cotton with good sweat absorption and breathability Linen clothing is also good, but it is best to remove buttons, zippers, belts and other hard accessories before practicing.
3. Yoga mat
When purchasing a yoga mat, be sure to buy it from a regular store. The mat should have no peculiar smell, the length should not be shorter than your height, the width should not be narrower than your shoulders, and the thickness should be within 0.5-1 cm.
4. Yoga towel
Yoga towel has good slip resistance and is easy to clean. It is very convenient to lay it directly on the yoga mat during use.
5. Yoga bricks and yoga straps
Don’t ignore yoga bricks and yoga straps, they can help you complete many difficult-to-master movements. It can also help you increase the range of movements, but it must be done under the guidance of a professional coach.
6. Yoga music
Want to get into a yoga state quickly? Let yoga music help you. Music with Indian characteristics has the most cultural heritage. Traditional Chinese music is also acceptable, but the style should be relaxed and natural.
2. Precautions for yoga to lose weight
Find the type of yoga that suits you
There are many types of yoga, and not every type of yoga is suitable for you. Each yoga studio provides certain free trial classes. You can experience it first before making a decision.
Don’t be shy about your body shape
People who practice yoga in advertisements are all slim, but no matter what a person’s waist size is, they can practice yoga well. In fact, studies show that yoga can help people lose weight and avoid gaining weight.
Attitude is the most important
Compared with a set of yoga practice clothes and a professional mat, the most important thing is to have an open and peaceful attitude. You should practice without any distracting thoughts.
No need to pursue perfection
You may have seen yogis contorting their bodies like noodles, but this is only the best state of practice. Even if you are naturally stiff, you can become more flexible with practice. In addition, you have to know that yoga is not just about doing a few postures, but also about adjusting your breathing and relaxing your mood.
Don’t be misled
In order to prevent potential physical harm and prevent being misled, choose teachers with professional qualifications and rich experience.
Act according to your ability
The best time to practice is in the morning, in a fresh and quiet environment. Things can be done both indoors and outdoors. Do not exercise more than an individual can tolerate.
Yoga Weight Loss Actions#
1. One-leg flexion and extension
(1) Stand upright with your legs the same width as your pelvis and support your waist with both hands.
(2) Lift the right leg 45 degrees, with the center of gravity and strength falling on the left hip and left leg.
(3) Take a deep breath, lift your right foot, and bend your left knee as much as possible.
(4) Take a deep breath and open the left knee at the same time. Bend and open the left knee rhythmically 10 times, then switch to the right leg and repeat 10 times.
2. Lift your heels
(1) Stand upright with your legs shoulder-width apart and support your waist with both hands.
(2) Take a deep breath, bend your knees at the same time, and sit in a half-squat position, with the soles of your feet evenly bearing the weight of your whole body.
(3) Lift your heels completely from a semi-squatting position, take a deep breath, and straighten your knees to stand up. Exhale while lowering your heels and returning to the original position. Repeat the action 10 times.
3. Kneel and sit
(1) Put your feet against the floor, bend your knees and sit down, looking forward.
(2) Lift your legs and open your knees to the same width as your pelvis. Stand on your toes and support your waist with both hands.
(3) Take a deep breath, move the center of gravity to the back, bring the buttocks close to the heels, and be careful not to sit on the feet with the buttocks. Take a deep breath, lift your hips, return to the original position, and tighten the inside of your hips. In conjunction with your breathing, repeat 10 times and do 3 sets of movements.
4. Arch bridge
(1) Look toward the ceiling, lie on your back on the floor, and bring your knees together and stand up. With your knees pressed together, spread your feet shoulder-width apart. Make fists with both hands, elbows touching your ribs.
(2) Take a deep breath, press your heels and elbows on the floor, and lift your buttocks as much as possible. Be careful not to open your knees and tighten your inner buttocks.
(3) Take a deep breath and bring your buttocks as close to the floor as possible, but be careful not to touch the floor. Repeat 25 times and do 2 sets of movements. Stay on your back, hold your knees with your arms, breathe slowly, and end the movement.
3. How to do yoga for weight loss
Step one: Lie on the bed, support your hands on the ground, straighten your back and kneel down. You need to maintain this action , it’s not OK until you breathe 3-5 times;
Step 2: Girls lie flat on the bed, lift their legs up, and lean against your head until they touch your forehead with their foreheads. Legs, keep this action for about 10 seconds;
Step 3: Put your hands on your waist, slowly lift your feet away from your head, and keep breathing slowly for 3-5 times. , and then relax the body;
Step 4: Kneel on your knees, bend your elbows, and slowly press your body down until your belly is almost touching the ground. Repeat this action 3-5 times. OK.