[private classroom] doing yoga at home to become beautiful

How should we exercise at home? For those who want to become more beautiful and have a curvy, flexible body, the most classic yoga poses and the most effective yoga classes are starting now. Follow the steps of the famous yoga instructor @Zilin'er and become a 'yoga beauty' at home!

Preparation: A quiet environment, a yoga mat, comfortable home workout clothes, and you can also play some soothing music!

Question time: If you encounter any problems during practice, feel free to ask at any time!

Pose 1: Triangle Pose

Target areas: This pose can strengthen leg muscles, eliminate stiffness in the legs and hips, correct leg deformities, and promote even development of the legs. It can also relieve back pain and neck strain, strengthen the ankles, and reduce side waist fat!

Key points: Stand on the mat with legs about two shoulder-widths apart, turn the right foot 90 degrees to the right, extend both arms to the sides, bend to the right, place the right hand on the inside of the right foot touching the ground, extend the left arm towards the sky, and gaze at the left fingertips. Keep both arms in a straight line, breathe evenly, hold for 1 minute, then slowly return to the starting position and switch sides! Make sure to keep the legs as straight as possible throughout the process.

Pose 2: Warrior III Pose

Target areas: This pose automatically tightens the abdomen, massages the internal organs, and enhances the flexibility of the spine.

Key points: Stand on the mat with legs about two shoulder-widths apart, bend the right knee, turn the body 90 degrees to the right, raise both hands above the head and join them, straighten the right leg and lift the left leg parallel to the ground, point the hands forward, breathe evenly, hold for 1 minute, then switch sides.

Pose 3: Side Plank Pose

Target areas: Strengthens the wrists, eliminates fat in the legs, waist, and sacral area, and improves balance.

Key points: Stand on the mat with arms and legs straight, release the right hand and turn 90 degrees to the right, point the right fingertips towards the ceiling, keep both arms in a straight line, gaze at the fingertips, tighten the abdomen, align the shoulders, hips, and knees in a diagonal line, breathe evenly, hold for 1 minute, then switch sides.

Pose 4: One-Legged Revolved Pose

Target areas: Increases hip flexibility, strengthens abdominal muscles, and eliminates fat in the abdomen and thigh areas.

Key points: Lie on the mat with hands placed beside the body, palms down, legs straight, lift the right leg 45 degrees and draw circles in the air clockwise, breathe evenly, hold for 1 minute, then switch directions.

Pose 5: Half Locust Pose

Target areas: 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 hands beside the body, tighten the abdomen, lift the right leg while keeping the other leg pressed against the mat, breathe evenly, hold for 1 minute, then switch sides.

Pose 6: Plank Pose

Target areas: Enhances core strength and eliminates excess fat in the abdomen and upper arms.

Key points: Stand on the mat with legs a fist-width apart, support the body with elbows on the mat, keep the upper arms vertical to the body, tighten the buttocks, avoid sagging the waist too much, breathe evenly, hold for 1 minute, then repeat.

You can complete all poses on one side before switching to the other side, or alternate sides for each pose.

Notes: Do not delay too long between transitions, start the next pose within 10-15 seconds to ensure continuous training. Perform the movements slowly and steadily, breathe evenly throughout, and avoid holding your breath.

This winter, let's become 'yoga beauties' together at home!

Author: Li Lin, a well-known fitness coach in China