codoon private tutoring class doing yoga at home to become beautiful
How should we exercise at home? For those who want to become more beautiful and have a curvier, more flexible body, the most classic yoga poses and the most effective yoga classes are starting now. Follow the steps of renowned yoga instructor @Zilin and become a 'yoga beauty' at home!
Preparation: A quiet environment, a yoga mat, comfortable home workout clothes, and some soothing music!
Question time: If you encounter any problems during practice, feel free to ask at any time!
Pose 1: Triangle Pose
Targeted areas:
This pose can strengthen leg muscles, remove stiffness in the legs and hips, correct leg deformities, and promote even development of the legs. It can also relieve back pain and neck sprains, strengthen the ankles, and eliminate side waist fat!
Key points:
Stand on the mat with your legs about two shoulder-widths apart, turn your right foot 90 degrees to the right, extend your arms out to the sides, bend your waist to the right, place your right hand on the inside of your right foot touching the ground, and extend your left arm towards the sky, looking at your left fingertips. Keep your arms in a straight line, breathe evenly, and hold for 1 minute before slowly returning to the starting position and switching sides. Make sure to keep your legs as straight as possible throughout the process.
Pose 2: Warrior III Pose
Targeted areas:
This pose automatically tightens the abdomen, massages the internal organs, and increases spinal flexibility.
Key points:
Stand on the mat with your legs about two shoulder-widths apart, bend your right knee, turn your body 90 degrees to the right, bring your hands together above your head, straighten your right leg and lift your left leg parallel to the ground, pointing your hands forward. Breathe evenly and hold for 1 minute, then switch sides.
Pose 3: Side Plank Pose
Targeted areas:
This pose strengthens the wrists, eliminates fat in the legs, waist, and sacral region, and improves balance.
Key points:
Support yourself on the mat with straight arms and legs apart, release your right hand and turn 90 degrees to the right, pointing your right fingertips towards the ceiling. Keep your arms in a straight line, look at your fingertips, tighten your abdomen, and align your shoulders, hips, and knees in a diagonal line. Breathe evenly and hold for 1 minute, then switch sides.
Pose 4: Single Leg Rotation Pose
Targeted areas:
This pose increases hip flexibility, strengthens abdominal muscles, and eliminates fat in the abdomen and thigh areas.
Key points:
Lie on your back on the mat, place your hands by your sides with palms facing down, straighten your legs, lift your right leg 45 degrees and draw circles in the air clockwise. Breathe evenly and hold for 1 minute, then switch directions.
Pose 5: Half Locust Pose
Targeted areas:
This pose promotes kidney and abdominal movement, increases spinal flexibility, soothes the lower back, enhances abdominal fat burning, and firms the buttocks.
Key points:
Lie face down on the mat, place your hands by your sides, tighten your abdomen, lift your right leg while keeping the other leg pressed against the mat. Breathe evenly and hold for 1 minute, then switch sides.
Pose 6: Plank Pose
Targeted areas:
This pose enhances core strength and eliminates excess fat in the abdomen and upper arms.
Key points:
Place your legs a fist-width apart and support yourself on the mat with your elbows. Keep your upper arms vertical to your body, tighten your buttocks, and avoid sagging your waist too much. Breathe evenly and hold for 1 minute, then repeat.
You can complete all poses on one side before switching to the other side, or alternate sides after each pose.
Notes:
Do not delay too long between transitions, start the next pose within 10-15 seconds to ensure continuity of the workout. Perform the movements slowly and steadily, and maintain even breathing throughout without holding your breath.
This winter, let's become 'yoga beauties' together at home!
Author: Li Lin, a renowned fitness coach in China