It is true that losing weight is not an easy task and the results cannot be seen in the short term, and it requires long-term persistent efforts to achieve results. But this is also a side message that we should not see weight loss as a burden, but rather as a challenge, and once the challenge is successful, we can reap a better version of ourselves.

Yoga Training Pose 1: Incline Plank

Before doing this pose, we first need to prepare a yoga mat by laying it flat on the floor. Then lie prone and support your body weight with your arms, while landing on your toes, so that your whole body is completely tensed and in a slant plank position. Push your legs up to the back of your body, contract your abdominal muscles, open your arms completely straight and take a deep breath so that your chest is in a contracted position. Slowly sink your shoulders and relax your body.

It is important to note that throughout the movement, it is essential to ensure that the body is in a straight line and that the eyes are level in front of you to ensure a steady breathing rhythm and consistency of movement. Do each set four times and stick to three sets.

Yoga Training Pose 2: side plank pose

This can be done in conjunction with the incline plank. After completing the incline plank, we rotate the body so that it is lying on its side on the mat, then support the weight of the body with the palm of the right hand and lift the left arm upwards, opening the arms completely. Be careful to ensure that your legs are completely together during this process, then take a deep breath and turn your head to face the direction of the fingertips of your left hand. Do each set four times and stick to four sets.

Yoga Training Pose 3: Four Pillars Pose

Lie prone and support your body weight with your arms, then bend your arms slightly and bend your elbows in line, supporting your body with the palms of your hands. Keep the upper part of your arms close to the sides of your body, then slowly lower your body height, keeping your large and small arms vertical, and stirring your heels back as far as possible, thus completing a set of movements. Do two sets of six reps per set.

Yoga Training Pose 4: boat pose

This is a very classic yoga training movement, which I believe we are all familiar with. Start your training in a seated position by lifting your legs up, keeping your thighs at a 90 degree angle to your calves and your toes taut. Raise your arms and keep your hands parallel to the floor. Contract your abdominal muscles and keep your back straight, ensuring that your body is in a relatively stable position and not shaking. If you have any energy left, straighten your legs and extend them over your body. Concentrate without distraction and feel the blood and cells respond to the movement. Do six reps per set and hold for five sets.

These movements are relatively simple and basic, and I believe they can be easily mastered if you learn them by heart. The most important thing is to have the courage and determination to keep going, to take a few minutes each day to complete each exercise on time and to ensure the quality of the movements performed.