Below are some Fat Burning Yoga Poses today for you.I hope you will enjoy these yoga poses. If you are used to being bored with yoga, it means that you have never heard about CrossFlowX – a lesson that “transforms” known asanas from kundalini and kriya yoga into high-intensity cardio intervals.
You have every chance to get the maximum benefit from this class, which allows not only to strengthen the muscles and regulate the respiratory and cardiovascular systems but also to start losing weight quickly.
The asanas of this complex are for the advanced ones: classes will require you to balance on your hands, now and again to rise and fall, maximally strain the press and use muscle stabilizers – and do it all in plyometric training.
But do not rush to leaf through the article if you are new! Prudent Heidi Christoffer has developed a simplified version of each exercise.
If it’s hard for you to do all the repetitions or hold the pose for the required amount of time, just make half or even a quarter of what you want.
“You need to start somewhere,” says Heidi. “And even if your” limit “is only a couple of seconds of being in a pose, with each training you will notice your progress, and this motivates is not childish! ”
Yoga cannot be imagined without proper breathing. When you breathe, the blood, enriched with oxygen and nutrients, comes to the muscles.
“In yoga, this is especially important,” says Christoffer. – By connecting the transitions in each movement with a inspiration and exhalation, you help your muscles relax and improve flexibility, which allows you to better master the posture, “dive in” with them and eventually achieve high results.
PLAN OF TRAINING:
perform asanas in order, doing one approach. If at the end of the workout you feel that you are capable of more, repeat the entire sequence first. Exercise 3-4 times a week (preferably every other day).
YOU WILL BE CONCERNED: a rug and bricks for yoga.
Fat Burning Yoga Poses:
Kriya with twists:
The muscles of the back work, the straight and oblique muscles of the press, buttocks, and thighs.
Stand upright, legs – shoulder-width apart.
Straighten the arms to the sides, holding them at the height of the shoulders (palms pointing forward). Raise the straight right leg to the thigh level, while simultaneously turning the body to the right and holding the outside of the right foot with your left hand (as shown in the photo).
Return to the starting position. Change the side and repeat. Perform the exercise as quickly as you can, within a minute.
MAKE EASY. If you can not reach the foot, just touch the shin.
The rolls from the locust pose to the “boat” pose:
Muscles of back, chest, straight and oblique muscles of the press work.
Lie down on the mat face down, arms and legs stretched out. Simultaneously tear off the chest and legs from the floor (A), return to the starting position.
Roll over your left shoulder and sit on the buttocks, slightly tilting the body back and lifting the straight legs (your body should take the shape of the letter “V”), keep your hands parallel to the floor (B).
Go down on the mat. Roll over your right shoulder and try again. Perform the exercise for 1 minute, alternating sides.
MAKE EASY. Keep your knees bent or slightly hold your hips when you are in the “boat” position (body in the shape of the letter “V”).
Dive with push-up:
The muscles of the shoulders, breasts, biceps, muscles of the buttocks, hips, and calves.
Stand upright, legs – shoulder width apart, hands along the body. Lean forward, palms facing the floor (about half a meter from the toes).
Raise the right leg, while rising to the left toe (A). Push with your left foot and jump so that both legs are in the air (right leg bent at the knee), and just bend your arms in the elbows (B).
Land on the left foot, lower the body down by pressing on one leg (B), keep the other foot on the weight. Be bent in the lower back, taking the pose of “dogface up”. Lower the raised leg to the floor and “step back” with your hands to return to the starting position. Do 10 times and change your leg.
MAKE EASY. During a jump, tear your legs off the floor for a couple of centimeters.
The rock star strap:
The muscles of the shoulders, back, chest, biceps, muscles of the buttocks and thighs work.
Stand upright, legs – shoulder width apart, hands along the body. Lean forward, palms facing the floor (about a meter from the toes), your body will take the form of an inverted “V”.
Raise the straight left leg. Bend it in the knee and turn over your right shoulder, while straightening your left arm over your head (the support is on your right arm).
Raise the hips as much as possible upwards, bent in the lower back, put the bent left leg on the toe, and keep the right leg straight. Throw back your head (A).
Lower your hips, holding them about three centimeters above the floor (B). And again go back to position “A”. Do 10 repetitions and change sides.
MAKE EASY. Start the exercise with a sidebar with the support on the forearm.
The slopes in the pose of “dancer”:
The muscles of the press, buttocks, and thighs work.
Stand upright, legs – shoulder width apart, hands along the body. Bend your right leg and take it back, hugging the outside of the foot with your right hand.
Pull the left arm up (A). Slowly bend forward, touching the left hand of the floor (B). Just slowly return to the starting position. Perform 10 repetitions. Change the side and do the same.
MAKE EASY. Slightly bend your supporting leg when tilted or touch the hand is not sex, and brick yoga.
The lock in the “triangle”:
The muscles of the shoulders, breasts, triceps, straight and oblique abdominal muscles and hamstrings work.
Stand upright, legs – wider than shoulders, hands along the body. Expand the right foot 90 degrees outwards. Straighten your arms above your head, tilt the body to the right, taking the pelvis to the left.
Connect your hands behind your back to the lock (as shown in the photo). Hold in this position for 30 seconds. Change the side and repeat the exercise.
MAKE EASY. Hold the pose by placing your hands on the back of your head.
The muscles of the shoulders, breasts, triceps, muscles of the press and thighs work.
Stand upright, legs together, hands – along with the body. Straighten your arms above your head and perform a half-squat. Place the right shin on the left thigh (A).
Lean forward, touching the palms of the floor. Bend your knees into your elbows, transfer the weight of the body to your arms and tear your left leg off the floor (B).
Slowly return to the starting position. Repeat 10 times, change the side and do the same.
MAKE EASY. If you find it difficult to maintain balance, just try to carry as much weight as possible.
Crescent with slopes:
Straight and oblique muscles of the press, buttocks, and thighs work.
Stand up straight, lunge left foot forward, right straighten and unfold the toe outward. Raise your left hand up and wind it back. Look straight up. Slip with your left hand along the right foot (A).
Transfer weight to the left leg and straighten it, touching the left hand of the floor. Raise your right foot and straighten your right arm up, look at it (B). Return to the starting position. Do 10 repetitions and change the side.
MAKE EASY. Slightly bend the supporting leg or drag not to the floor, but to the brick for yoga.
Twisting in the sidebar:
The muscles of the shoulders are working, the straight and oblique muscles of the press, the muscles of the buttocks, and hip muscles.
Take the pose of the sidebar with the support on the left hand, extend the right hand over the ear and straighten the left leg. Simultaneously bend the right arm and right leg so that they touch each other (as shown in the photo). Return to the starting position. Do 10 repetitions and change the side.
MAKE EASY. Perform a sidebar with support on the forearm or stand on a straight arm, but rest on the floor with a knee instead of a toe.