速效瘦身美体瑜伽

　　看着自己发福的身体就止不住地哀叹。想要让自己更加纤细、美丽，但是却懒得花费过多的精，力和金钱。不用担心，只要每天按照本书的瑜伽指导来进行半小时的瑜伽练习，不但可以放松自己的身体，还可以让自己变得更加美丽、魅力感UP！

　　林静：高级瑜伽教练。启蒙于资深瑜伽导师陈蕙，曾赴印度瑜伽圣地瑞诗凯诗、德里、德哈顿深造，系统学习阿育吠陀养生学、艾扬格瑜伽，并从瑜恒瑜伽学院毕业。融合瑜伽各流派精华及中国传统道家养生知识，在课程编排及教学上形成独有风格。

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