速效瘦身美体瑜伽

PART1 从生活习惯开始的瘦身美体瑜伽

固定作息习惯...............................................................002

制定目标，使瘦身行动更加有效................................. 002

量身设计瑜伽瘦身美体计划........................................ 003

做一份美体日记...........................................................004

事半功倍，促进新陈代谢的准备动作.......................... 005PART2 不动也减肥的静瑜伽

左右经络调息法...........................................................012

胸式呼吸......................................................................014

完全式呼吸..................................................................015

简易坐..........................................................................016

金刚坐..........................................................................018

至善坐..........................................................................020

莲花坐..........................................................................023

仰卧扭腰式..................................................................026

脊柱扭转式..................................................................029

躺卧式..........................................................................032PART3 轻微活动，速效燃脂的瘦身瑜伽

山式.............................................................................036

双角转动式..................................................................038

拜日式..........................................................................040

摩天式..........................................................................046

风吹树式......................................................................049

鹰式.............................................................................052

骆驼式..........................................................................055

靠墙头倒立式...............................................................058

蝗虫式..........................................................................061

手杖式..........................................................................064

磨墨式..........................................................................066

腰躯转动式..................................................................069PART4 针对腿部，塑造纤长美腿的瘦腿瑜伽

哈努曼式......................................................................074

牛面变化式..................................................................076

踩单车式......................................................................081

虎式.............................................................................085

单腿旋转式..................................................................088

双腿旋转式..................................................................091

树式.............................................................................095

战士一式......................................................................098

小腿健美式..................................................................101

单腿站立伸展式...........................................................104

蹲式.............................................................................107PART5 扭动腰部，小蛮腰的诱惑瑜伽

简易伸展侧腰式...........................................................112

简易扭转转动式...........................................................115

三角伸展式..................................................................118

门闩式..........................................................................122

船式.............................................................................125

摩天式变体..................................................................128

扭腰舒缓式..................................................................131

扭转式..........................................................................135

坐角式..........................................................................138

转躯触趾式..................................................................141PART6 活动手臂，告别赘肉的细臂瑜伽

木板式..........................................................................146

战士二式......................................................................148

海狗变化式..................................................................151

牛面式..........................................................................154

前臂转动式..................................................................158

鹤式.............................................................................161

简易鸟王式..................................................................165

手臂回旋式..................................................................168

侧斜面式......................................................................170

身印式..........................................................................174

蛇击式..........................................................................178PART7 胸部UP，打造美乳的丰胸瑜伽

反桌式..........................................................................182

弓式.............................................................................186

上犬式..........................................................................190

跪式后弯成圈...............................................................193

鱼式.............................................................................196

伸展式..........................................................................199

英雄式..........................................................................203PART8 紧致臀部，翘臀的向上瑜伽

猫式.............................................................................206

下犬式..........................................................................209

下犬式变体..................................................................212

扭髋的姿势..................................................................216

三角式..........................................................................218

桥式变化式..................................................................221

半弓式..........................................................................225

幻椅式..........................................................................228