Energize your body with this yoga sequence to keep you energized throughout the day

Today, sharing a yoga sequence with you, spice up your yoga routine and energize your body with these fresh yoga poses.

sit-forward bend

Sit long on the mat, hook your toes back, inhale, lift your hands up over your head, exhale, move your body forward and down, with your abdomen and chest close to your legs, hold the soles of your feet or place your hands on the back of your feet .

Head to Knee Forward Bend Twist

Sitting in cane pose, bend the right knee, close the heel of the right foot to the perineum, open the left leg outward, raise both hands to the side, twist the body slightly towards the left leg, inhale, extend the spine, exhale, bend sideways, left hand Grab your left foot (or put it on your right thigh), with your right hand up and your upper arm close to your ear. If you can, grab your left foot with your right hand as well, turn your head up, look up through the inside of your upper arm, and turn your chest up.

half dove

From Downward Dog, land your right calf forward, parallel to the front of the mat, and hook your foot back. In order to stabilize the left hip forward, the left foot hooks back on the ground, the heel is up, and the left thigh is internally rotated. Put your hands on the floor next to your knees and feet, lift your chest up, and bend your back slightly

side panel

For plank preparation, open the whole body upwards to the right, the left leg is directly above the right leg, the legs are together, the whole body is in a plane, the hips are away from the ground, the left hand is straight up, the five fingers are open, and the fingertips point to the ceiling.


Lie prone on the mat, bend your knees, rotate your arms backwards, grab the instep/ankle with both hands from the outside of the instep, and use the strength of the calf to move backwards and upwards to drive the entire chest back and upwards, forming a “bow” shape.

Magic chair

Standing in Mountain Pose, inhale, straighten your arms up, palms facing each other. Exhale, bend your knees, and squat down until your thighs are parallel to the ground, keeping your back straight, your chest as flat as possible, and your feet firmly on the ground. Hold for 3-5 sets of breaths.

side crow

Squat on the mat, place your toes on the ground, place your hands slightly wider than your shoulders, put your hands on the right side of your body, separate your five fingers, press your right knee and right thigh against each other, move your body’s center of gravity forward, touch your toes on the ground, tighten your core, and lift your right foot Leaving the mat, the center of gravity of the body shifts forward again, lift the left foot off the mat, bring the legs and feet together, continue to tighten the core, keep the body stable, and look forward.

Twisted Half Moon Pose

Begin in Warrior 2 pose, twist the spine to the right, insert the right hand on the waist, place the left hand on the front of the calf, exhale, step forward with the left foot, place the left hand in front of the right foot, the arm is perpendicular to the ground, and the left leg slowly stretches upwards Straight, lower leg straight, upper arm extended, spine extended, and ribcage open.

double angle

Stand in Mountain Pose, with feet separated by more than one leg, inhale, raise your head, keep your chest high, use your groin as a break point, keep your back concave, move your body forward and down, parallel to the ground, put your hands on the ground in turn, exhale, The body continues to move forward and downward, bend the elbows, the top of the head touches the ground, the weight of the body is placed on the legs, the feet, hands and head are in a straight line, and the elbows are tucked in.

side angle binding

To prepare in Side Angle Pose, pass your right hand under your right thigh, clasp behind your left hand, stare upwards, and hold for a few breaths.

shoulder stand

Lie on your back with your legs straight and close together, inhale, lift your legs up, lift your back off the ground, then slowly extend your legs overhead, your feet touching the ground. Put your hands on your waist, exhale, lift your legs off the ground, slowly lift up to straighten your legs, keep your back, hips, and legs perpendicular to the ground, and support your shoulders, head, upper arms, and elbows on the ground , close the chin against the collarbone, hold for a few seconds, and exhale to restore.

fish style

Lie on your back, put your hands under your hips, inhale, extend your spine, exhale, lift your chest up, open your shoulders back and out, and let the top of your head fall to the floor.

7 kinds of food that you must not eat in dinner if you want to lose weight

As the saying goes, people are iron, and rice is steel. If you don’t eat a meal, you will be hungry. Losing weight is a technical task, especially when it comes to “eating”, you must pay attention to details everywhere.

Take dinner as an example, there is a lot of knowledge about “fat and thin”. If you accidentally make a mistake, the result will only be farther and farther away from a good figure. Today, I will list 7 categories of “don’t eat for dinner”. If you want to lose weight and be healthy, don’t touch them!

High in sugar

Most foodies can’t refuse the deliciousness of sweets, especially after dinner, a popcorn, ice cream, etc. is simply a great enjoyment in the world! After the human body eats high-sugar foods, the body’s metabolism will be vigorous, and the secretion of sebaceous glands will increase, so that acne will appear continuously. Excess sugar leads to excess energy, resulting in fat accumulation.


There is often a bowl of soup on the dinner table, but if the type of soup is not selected correctly, there is also the risk of meat growth. For example, thick soups such as pork ribs soup and pig trotter soup are not only super high in calories, but also contain more saturated fat, which will pose a threat to cardiovascular health. Therefore, when cooking soup, avoid using high-fat ingredients as soup materials, and choose vegetable soups with light taste, such as winter melon soup, seaweed soup, radish soup, etc.


During the repeated heating of food, the trace elements and vitamins in the food will be destroyed and lost, and the nitrite in the leftovers will also bring cancer risks! There are too many leftovers, which exceed the daily needs of people. In order not to waste, they force themselves to eat after the next meal. In this way, if you ingest too much food, your stomach will get bigger and bigger, and it will take a long time. get fat. Many diseases are inseparable from obesity, which seriously affects health.

Heavy stimulating food

More and more people like spicy dinners, and restaurants with “heavy flavors” such as hot pot, Sichuan cuisine, and Hunan cuisine are often full at night. Many seasonings are often added to heavy-tasting foods. These seasonings are also caloric, and they will also induce your appetite to open up, eat more unconsciously, and then unconsciously grow meat. Therefore, it is recommended that the daily diet, especially dinner, should be light.

Sticky food

For dinner, try to avoid sticky and glutinous foods such as rice balls and rice cakes, as well as dry and hard foods with little moisture, such as dry stir-frying and dry frying, because they are not easy to digest. The stomach needs to be gently digested at night. After these foods enter the stomach, it will directly affect the work of the stomach, making the digestive activity abnormally excited, and it is easy to cause stomach diseases such as acute and chronic gastritis.

Processed or smoked meat

Processed or smoked meats are unhealthy foods. These foods are high in salt, which can easily cause excess water to stay in the body and cannot be discharged, resulting in edema-type obesity. In addition, these foods contain a lot of tyrosine, which will cause the brain to produce exciting dopamine, thereby

Refreshing drink

Many people are addicted to drinks and don’t forget to have a drink with dinner. But if you drink beverages such as coffee, strong tea, etc., the result is likely to be unable to sleep at night! This is because such drinks contain caffeine, which has the effect of stimulating the central nervous system and muscles, making people excited. Drinking a refreshing drink at dinner time will affect your sleep and disrupt your weight loss plan!

After reading these dinner taboos, how would you rate your dinner? From now on, correct the bad habits of dinner, quit unhealthy dinner food, and a good figure will automatically come to you!