瑜伽可能是一种让心灵平静的方式，但它也是保持体形和减轻体重的好方法。这里有一些姿势可以帮助降低你的焦虑和体重秤上的数字。尽可能长时间地保持每个姿势，一开始可能是 15-20 秒，但每次练习时，保持姿势多几秒钟，如果可以的话，最多保持一分钟。在适当的地方做一侧并在另一侧重复。
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.
- 平板支撑式 Plank
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握住木板可能是加强核心的最佳方法之一。它可能看起来不多，但是放到木板上，用不了多久就可以感觉到它在你的腹肌中。细微的调整可以进一步增加强度。
用力将脚后跟和头顶朝相反的方向拉，并保持胸部在双臂之间向前移动。每天都这样做，以培养坚如磐石的腹肌。
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.
- 战士2式 Warrior II
(Virabhadrasana B)
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就像一个强大的战士一样，您也可以使用Warrior II来锻炼大腿和肩膀的肌肉。为了充分利用这个姿势，试着弯曲你的前膝盖，让你的大腿与地板平行。你能保持这个位置的时间越长，你的股四头肌就会越紧。
秘诀是让头脑平静，然后呼吸。提醒自己，你是勇士！现在，强大的战士，换边。
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.
- 战士 III式Warrior III (Virabhadrasana C)
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对于更健美的臀部，Warrior III 是要走的路。除了调理你的臀部外，它也是加强背部、腿部和手臂的好方法。
为了获得更多效果，在你保持这个位置时收缩你的腹肌。它不仅可以帮助您保持平衡，还可以使您的腹部变平。您可以持有Warrior III的时间越长，您的屁股就会受益越多。
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 可能不会像其他姿势那样让你的肌肉颤抖，但经常这样做，你的腹肌会感谢你！trikonasana 的扭转运动有助于改善消化并减少腹部的脂肪沉积。
最重要的是，通过锻炼腿部和手臂的肌肉，你可以锻炼更多的肌肉并燃烧更多的脂肪。
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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寻找一种方法来调整你的全身？然后下犬式。通过对某些肌肉的额外关注，这个体式从休息姿势转变为加强手臂、背部和大腿的激进方式。
为了获得最大的肌肉调理效果，当您向内旋转大腿肌肉时，请使用大腿肌肉，并且对上臂进行同样的操作。继续通过你的手和脚跟向下按压。握住它——别忘了呼吸！
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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从改善消化到治疗甲状腺，甚至增加力量，肩倒立都能做到。
这种倒置有助于平衡甲状腺水平，促进新陈代谢，改善呼吸系统，增强上半身、腿部和腹肌，帮助您睡得更好。每天将此添加到您的练习中，您会感觉像一个全新的人。
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.
- 桥式Bridge Pose
Setu Bandha arvangasana
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桥式对甲状腺、臀大肌非常有用，并且非常适合减肥。将胸部伸向下巴的动作轻轻按摩甲状腺，以产生这种重要的新陈代谢调节激素。
用脚向下压可以使大腿和后端接合，以帮助调节这些肌肉。如果你还需要一个练习桥牌的理由，它还有助于刺激腹部器官，让你的消化保持愉快。
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.
- 单腿扭转幻椅
Twisted Chair Pose
（Parivrtta Utkatasana）
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称其为瑜伽版的深蹲——但只是变得更激烈了一点。Parivritta Utkatasana，或椅子式，锻炼股四头肌、臀大肌和腹肌。这只是肌肉。
扭转也有助于消化系统和淋巴系统。将所有这些结合到一个动作中，你就有了一个很好的减肥方法。
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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寻找快速燃烧腹部脂肪的方法？弓式可以提供帮助。您可以通过向相反方向拉动您的手和脚直到只有您的腹部和骨盆接触地板来更深入地进入该姿势。
弓式不仅有助于按摩腹部器官以改善消化，而且还是加强大腿、胸部和背部的神奇方式。
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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您可能会认为拜日式是一种放松练习的方式。它慢慢地伸展和温暖肌肉，让血液流动和所有这些好东西。但它做得更多。
拜日式会产生内部热量，同时拉伸和调理大部分主要肌肉。它们可以帮助您修剪腰部、锻炼手臂、平衡新陈代谢并刺激消化系统。
这些只是一些有助于减肥的瑜伽姿势。然而，正如大家可能已经知道的那样，达到理想的健康体重的最佳方法仍然是通过适当的饮食和健康的生活方式，其中瑜伽可能只是其中一个方面。这些姿势中你最喜欢哪个？请在下面告诉我们！
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!
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