【双语】<30天转变你身体20分钟/天15体式

最科学有效的十五个体式

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Pose #1. The Downward-Facing Dog 0:45
体式1.下犬式

-The Downward-Facing Dog works, stretches, and strengthens your entire body.
-向下犬可以锻炼、伸展和增强你的整个身体。

Pose #2. Plank 1:52

体式2。平板式

-The plank is actually one of the rare exercises that not only strengthen your core but also work your entire body.
-平板实际上是很好的锻炼之一，它不仅能强化你的核心，还能锻炼你的整个身体。

Pose #3. Upward Plank 2:56
体式3，向上平板

-The Upward Plank pose stretches your upper body, improves your balance, and strengthens your arms, legs, glutes, and core.
-向平板 式伸展你的上半身，改善你的平衡，并加强你的手臂，腿，臀部和核心。

Pose #4. The Tree 3:56
体式#4. 树式

-Tree pose strengthens and tones the calves, ankles, and inner thighs, so doing this exercise regularly will leave you with some very nice-looking legs.
-树式可以加强小腿、脚踝和大腿内侧的力量，所以经常做这项练习会让你的腿看起来非常漂亮。

Pose #5. Warrior 1 5:35
体式#5. 战士1

-Among other things, Warrior 1 also gives a good stretch to your chest, lungs, shoulders, hips, thighs, and the list goes on.
-在其他方面，战士1还能很好地伸展你的胸部、肺部、肩膀、臀部、大腿，还有很多东西。

Pose #6. Warrior 2 7:15
体式#6.b战士2

-Warrior 2 stretches your hips and inner thighs while improving your balance tenfold.
-勇士2伸展你的臀部和大腿内侧，同时将你的平衡提高10倍。
It can also help improve digestion and relieve backaches.
它还可以帮助改善消化，缓解背痛。

Pose #7. The Extended Side Angle 8:52
体式#7. 侧角伸展式

-This particular pose is designed to target the sides of the torso and strengthen the legs, hips, hamstrings, calves, shoulders, chest, and spine.
-这个特别的体式是针对躯干的两侧设计的，并加强腿部、臀部、腿部、小腿、肩膀、胸部和脊椎的力量。

Pose #8. Seated Forward Bend 10:32
体式#8.  坐姿前屈，

-This pose is awesome for stretching your lower and upper back as well as your hamstrings.
-这个体式对于伸展你的下背部和上背部以及你的腿部肌腱是非常棒的。

It opens up the entire body, teaches you to breathe when you’re in an uncomfortable position, helps with headaches and anxiety, and reduces fatigue.
它打开整个身体，教你在不舒服的姿势下呼吸，帮助缓解头痛和焦虑，减少疲劳。

Pose #9. Bridge 11:30
体式#9. 桥式，

-Bridge manages to stretch both the front and back of the body.
-桥式设法伸展身体的前部和后部。

It also improves blood circulation and digestion, helps relieve stress, and opens the lungs and thyroid.
它还可以改善血液循环和消化，帮助缓解压力，并打开肺部和甲状腺。

Pose #10. Child's Pose 12:28
体式#10。婴儿式

-Child's pose is the best resting pose for any stress and tension relief.
-婴儿式是缓解压力和紧张的最佳休息姿势。

It's also good to do it in-between difficult exercises to calm down your body and mind.
在高难度练习的间隙做这项运动也很好，可以让你的身心平静下来。

Pose #11. Cobra Pose 13:22
体式#11.眼镜蛇式

-Cobra pose straightens your back and opens up your chest and shoulders.
-眼镜蛇式伸直你的背部，打开你的胸部和肩膀。

It also decreases stiffness in the lower back.
它还可以降低下背部的僵硬。

Pose #12. Bow Pose 14:24
体式#12. 弓式，

-Bow pose is a miracle for stretching the whole front and back of your body, while additionally improving your posture and spinal flexibility.
-弓式是一个奇迹，可以伸展你整个身体的前后部，同时还可以改善你的姿势和脊柱灵活性。

Pose #13. Boat pose 15:22
体式#13. 船式

-Boat pose is a huge stress reliever.
-船式是一种巨大的压力缓释器。

It also improves digestion, stimulates the kidneys, thyroid, and intestines, and strengthens the thighs and lower back.
它还可以改善消化，刺激肾脏、甲状腺和肠道，增强大腿和下背部的力量。

Pose #14. Fish Pose 16:26
体式#14. 鱼式,
-Fish pose strengthens your hamstrings and lower back.
-鱼式可以加强你的腿部肌腱和下背部。

It also opens up your hips and rib cage.
它还能打开你的臀部和胸腔。

Pose #15. Wind Relieving17:29

体式#15.祛风式,

-Wind relieving pose helps improve your digestion and release toxic gas from your system.
-祛风式有助于改善你的消化，并从你的身体系统中释放有毒气体。

摘要

Practicing yoga regularly is known to improve your physical, mental, and spiritual health.

众所周知，定期练习瑜伽可以改善你的身体、心理和精神健康。

We’ve put together the most effective yoga poses that can transform your body and help you lose weight with no dieting or extensive workouts.

我们已经把最有效的瑜伽体式编排在一起，这些体式可以改进你身体，帮助你减肥，而不需要节食或强烈的锻炼。

Not only do these poses help you get the body of your dreams fast, but also improve your digestion, relieve back and neck pain, and stretch your hips, thighs and ankles.

这些体式不仅能帮助你快速获得梦寐以求的身体，还能改善你的消化，缓解背部和颈部疼痛，伸展你的髋部、大腿和脚踝。

They are also great at relieving stress.

它们在缓解压力方面也很出色

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