瑜伽可能是一種讓心靈平靜的方式，但它也是保持體形和減輕體重的好方法照瘾。這里有一些姿勢可以幫助降低你的焦慮和體重秤上的數(shù)字匈棘。盡可能長時(shí)間地保持每個(gè)姿勢，一開始可能是 15-20 秒析命，但每次練習(xí)時(shí)主卫，保持姿勢多幾秒鐘，如果可以的話鹃愤，最多保持一分鐘簇搅。在適當(dāng)?shù)牡胤阶鲆粋?cè)并在另一側(cè)重復(fù)。
Yoga may be intended as a way to calm the mind, but it also is a great way to get in shape and drop some weight. Here are a few postures that can help lower your anxiety and the number on the scale. Hold each posture as long as you can, that may be 15-20 seconds at first, but each time you practice, hold the posture for a few seconds longer and make your way up to a minute if you can. Where appropriate do one side and repeat on the opposite side.
- 平板支撐式 Plank
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握住木板可能是加強(qiáng)核心的最佳方法之一软吐。它可能看起來不多馍资，但是放到木板上，用不了多久就可以感覺到它在你的腹肌中。細(xì)微的調(diào)整可以進(jìn)一步增加強(qiáng)度鸟蟹。
用力將腳后跟和頭頂朝相反的方向拉乌妙，并保持胸部在雙臂之間向前移動(dòng)。每天都這樣做建钥，以培養(yǎng)堅(jiān)如磐石的腹肌藤韵。
Holding a plank may be one of the best ways to strengthen your core. It may not look like much, but drop into plank and it won’t take long to feel it in your abs. Subtle adjustments can increase the intensity even more.
Energetically draw your heels and the top of your head in opposite directions and keep your chest moving forward between your arms. Do this daily for develop rock-hard abs.
- 戰(zhàn)士2式 Warrior II
(Virabhadrasana B)
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就像一個(gè)強(qiáng)大的戰(zhàn)士一樣，您也可以使用Warrior II來鍛煉大腿和肩膀的肌肉熊经。為了充分利用這個(gè)姿勢泽艘，試著彎曲你的前膝蓋，讓你的大腿與地板平行镐依。你能保持這個(gè)位置的時(shí)間越長匹涮，你的股四頭肌就會(huì)越緊。
秘訣是讓頭腦平靜槐壳，然后呼吸然低。提醒自己，你是勇士务唐！現(xiàn)在雳攘，強(qiáng)大的戰(zhàn)士，換邊枫笛。
Like a powerful warrior, you too can tone the muscles in your thighs and shoulders with Warrior II. To get the most out of the posture, try to bend your front knee so your thigh is parallel to the floor. The longer you can hold this position, the tighter your quads will get.
The secret is to calm the mind and just breathe. Remind yourself, you are a warrior! Now, mighty warrior, switch sides.
- 戰(zhàn)士 III式Warrior III (Virabhadrasana C)
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對于更健美的臀部吨灭，Warrior III 是要走的路。除了調(diào)理你的臀部外刑巧，它也是加強(qiáng)背部喧兄、腿部和手臂的好方法。
為了獲得更多效果啊楚，在你保持這個(gè)位置時(shí)收縮你的腹肌吠冤。它不僅可以幫助您保持平衡，還可以使您的腹部變平特幔。您可以持有Warrior III的時(shí)間越長，您的屁股就會(huì)受益越多闸昨。
For a more toned butt, Warrior III is the way to go. In addition to toning your back end, it’s also a great way to strengthen your back, legs and arms.
To get even more out of it, contract your abs while you hold the position. Not only will it help you balance, but it’ll flatten your belly too. The longer you can hold Warrior III, the more your butt will benefit.
4.三角式Triangle
（Trikonasana）
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Trikonasana 可能不會(huì)像其他姿勢那樣讓你的肌肉顫抖蚯斯，但經(jīng)常這樣做，你的腹肌會(huì)感謝你饵较！trikonasana 的扭轉(zhuǎn)運(yùn)動(dòng)有助于改善消化并減少腹部的脂肪沉積拍嵌。
最重要的是，通過鍛煉腿部和手臂的肌肉循诉，你可以鍛煉更多的肌肉并燃燒更多的脂肪横辆。
Trikonasana may not make your muscles shake like some other postures, but do it often and your abs will thank you! The twisting motion of trikonasana helps to improve digestion and reduce fat deposits in the belly.
On top of that, by engaging the muscles of the legs and arms, you can build more muscle and burn more fat.
- 下犬式Downward Dog
(Adho Mukha Svanasana)
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尋找一種方法來調(diào)整你的全身？然后下犬式茄猫。通過對某些肌肉的額外關(guān)注狈蚤，這個(gè)體式從休息姿勢轉(zhuǎn)變?yōu)榧訌?qiáng)手臂困肩、背部和大腿的激進(jìn)方式。
為了獲得最大的肌肉調(diào)理效果脆侮，當(dāng)您向內(nèi)旋轉(zhuǎn)大腿肌肉時(shí)锌畸，請使用大腿肌肉，并且對上臂進(jìn)行同樣的操作靖避。繼續(xù)通過你的手和腳跟向下按壓潭枣。握住它——?jiǎng)e忘了呼吸！
Looking for a way to tone your total body? Then Downward Dog it. With a little extra attention to certain muscles, this asana goes from a resting pose to a radical way to strengthen your arms, back and thighs.
To get the most muscle-toning benefits, engage your thigh muscles as you rotate them inward, and do the same with your upper arms. Continue to press down through your hands and heels. Hold it—and don’t forget to breathe!
- 肩倒立Shoulder Stand
（Sarvangasana）
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從改善消化到治療甲狀腺幻捏，甚至增加力量盆犁，肩倒立都能做到。
這種倒置有助于平衡甲狀腺水平篡九，促進(jìn)新陳代謝谐岁，改善呼吸系統(tǒng)，增強(qiáng)上半身瓮下、腿部和腹肌翰铡，幫助您睡得更好。每天將此添加到您的練習(xí)中讽坏，您會(huì)感覺像一個(gè)全新的人锭魔。
From improving digestion to therapy for the thyroid and even increasing strength, shoulder stand does it all.
This inversion works to balance thyroid levels which boosts metabolism, improves the respiratory system, strengthens the upper body, legs and abs, and helps you sleep better. Add this to your practice daily and you’ll feel like a whole new person.
- 橋式Bridge Pose
Setu Bandha arvangasana
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橋式對甲狀腺、臀大肌非常有用路呜，并且非常適合減肥迷捧。將胸部伸向下巴的動(dòng)作輕輕按摩甲狀腺，以產(chǎn)生這種重要的新陳代謝調(diào)節(jié)激素胀葱。
用腳向下壓可以使大腿和后端接合漠秋，以幫助調(diào)節(jié)這些肌肉抵屿。如果你還需要一個(gè)練習(xí)橋牌的理由搂抒，它還有助于刺激腹部器官则剃，讓你的消化保持愉快谎僻。
Bridge pose is great for the thyroid, glutes, and great for weight loss. The action of reaching your chest toward your chin gently massages the thyroid gland to produce this all important metabolism-regulating hormone.
Pressing down with your feet engages your thighs and back end to help tone those muscles too. And if you need one more reason to practice Bridge, it also helps stimulate the abdominal organs to keep your digestion happy.
- 單腿扭轉(zhuǎn)幻椅
Twisted Chair Pose
（Parivrtta Utkatasana）
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稱其為瑜伽版的深蹲——但只是變得更激烈了一點(diǎn)。Parivritta Utkatasana寓辱，或椅子式艘绍，鍛煉股四頭肌、臀大肌和腹肌秫筏。這只是肌肉诱鞠。
扭轉(zhuǎn)也有助于消化系統(tǒng)和淋巴系統(tǒng)。將所有這些結(jié)合到一個(gè)動(dòng)作中这敬，你就有了一個(gè)很好的減肥方法航夺。
Call it yoga’s version of a squat—but made just a little bit more intense. Parivritta Utkatasana, or Chair pose, works the quads, the glutes, and the abs. And that’s just the muscles.
The twisting also helps the digestive system and the lymph system. Combine all these into one move and you’ve got a great way to lose weight.
- 弓式Bow Pose（Dhanurasana）
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尋找快速燃燒腹部脂肪的方法？弓式可以提供幫助崔涂。您可以通過向相反方向拉動(dòng)您的手和腳直到只有您的腹部和骨盆接觸地板來更深入地進(jìn)入該姿勢阳掐。
弓式不僅有助于按摩腹部器官以改善消化，而且還是加強(qiáng)大腿冷蚂、胸部和背部的神奇方式缭保。
Looking for a way to burn belly fat fast? Bow pose can help. You can get deeper into the pose by pulling your hands and feet in opposite directions until only your abdomen and pelvis are touching the floor.
Not only does Bow pose help massage the abdominal organs to improve digestion, but it’s also an amazing way to strengthen the thighs, chest and back.
- 拜日式Sun Salutations
(Surya Namaskara)
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您可能會(huì)認(rèn)為拜日式是一種放松練習(xí)的方式。它慢慢地伸展和溫暖肌肉帝雇，讓血液流動(dòng)和所有這些好東西涮俄。但它做得更多蛉拙。
拜日式會(huì)產(chǎn)生內(nèi)部熱量尸闸，同時(shí)拉伸和調(diào)理大部分主要肌肉。它們可以幫助您修剪腰部、鍛煉手臂吮廉、平衡新陳代謝并刺激消化系統(tǒng)苞尝。
這些只是一些有助于減肥的瑜伽姿勢。然而宦芦，正如大家可能已經(jīng)知道的那樣宙址，達(dá)到理想的健康體重的最佳方法仍然是通過適當(dāng)?shù)娘嬍澈徒】档纳罘绞剑渲需べた赡苤皇瞧渲幸粋€(gè)方面调卑。這些姿勢中你最喜歡哪個(gè)抡砂？請?jiān)谙旅娓嬖V我們！
You may think of Sun Salutations as a way to ease into your practice. It slowly stretches and warms up the muscles, gets the blood flowing and all that good stuff. But it does so much more.
Sun Salutations build internal heat while at the same time stretching and toning most of the major muscles. They can help trim your waist, tone your arms, balance your metabolism and stimulate your digestive system.
These are just some of the yoga postures that can aid in weight loss. However, as you all probably know already, the best way to achieve your desired, healthy weight is still through proper diet and a healthy lifestyle in which yoga may just be one aspect. Which among these poses are your favorite? Let us know below!
