Yoga weight loss 4-week plan: 8 moves to lose weight

 　　It may be easy to gain weight, but it is not easy to lose those extra pounds. Therefore, no matter which weight loss method is adopted, it will not be effective in the short term. It takes a period of persistence to see the effect. The same is true for yoga weight loss. Generally speaking, it takes about a month to perform yoga to lose weight. As long as it is done correctly, you can see the effect of weight loss in one month. Next, I will introduce to you the 4-week yoga weight loss plan, including the specific operation process.

　　The four-week weight loss plan requires the completion of 8 types of yoga movements, and they must be done to a very standard level.

　　1. Butterfly pose.

　　This action is relatively simple and easy to learn. Sit on the mat, put your feet together, try to keep the two knees as close to the ground as possible, then hold the two ankles with both hands, stretch the body as much as possible, take a deep breath and then exhale. During the exhalation process, the body bends forward to the maximum extent. Do this for 5 to 10 breaths.

　　2. Support with one hand.

　　First, support the ground with both hands like a push-up, then support the ground with one hand with your left hand, lift your right arm and stretch it upward. Lift as high as you can and exhale at the same time. Also do 5 to 10.

　　3. Buttocks movement.

　　Stand with legs hip-width apart. Then take a big step forward with your right foot, tighten your hips, lower your entire body, and make your right knee form a 90-degree angle with the ground. At the same time, lift your upper arm upwards as much as possible, hold it for a while, then stretch out the other leg, and do this for 5 to 10 times.

　　4. Phantom chair exercise.

　　Stand with your feet shoulder-width apart and raise your arms upward, palms facing each other. Slowly lower your body, bending your knees until they are parallel to the ground, and maintain this position.

　　5. Boat exercise.

　　Sit on the mat with your legs bent, then lean back to an angle of about 45 degrees, lift your arms to the same height as your chest, and then lift and straighten your legs. This action should be maintained for a certain period of time.

　　6. Standing.

　　Stand with your legs together, lift your chest, raise your head, and place your arms on the outside of your legs. Then lift up your left foot, place the sole of your left foot on the inside of your right leg, raise it as high as you can, and raise your arms above your head. This requires maintaining the balance of your body. Don't think about anything at this moment, and only by freeing your mind can you stand firm.

　　7. Cat exercise.

　　Bend your legs under your hips like a cat. Place your arms at your shoulders with your palms facing down, then extend your arms forward, bend your back, and lower your body. When you exhale, slowly retract your arms and raise your back like a cat.

　　8. Hip lift exercise.

　　Lie flat on the mat, bend your legs, and place your feet flat on the mat. Then lift your hips with your palms facing down to support the floor, but do not let your shoulders leave the mat. Maintain this action for 5 to 10 breaths.

　　The above introduces 8 movements. As long as you follow the coach to learn these 8 movements step by step and do them as required, then practicing for a month will definitely give you satisfactory weight loss results.