The article contains detailed information about yoga for weight loss, which is one of the most effective ways to remove body fat from different areas of the body.
Stretching
Yoga classes require special body flexibility, so it is advisable to start the training with stretching. Such a complex is perfect for beginner yogis, preparing the body for static load.
- Stand up straight, put your legs together, lower your head. Begin to slowly bend down. Do not allow painful sensations, only muscle tension. Try to squeeze your chest to your knees and spread your arms on either side of your legs.
- Take one foot forward. Extend your toes out to the side and place your back foot slightly to the right. Slowly bend towards the free leg and try to reach your toes with your hands.
- Hold the corner of the wall or machine with your right hand. Keep your hand directly above your shoulder joint. Gradually turn your body away from your shoulders, stretching your chest muscles. Then switch hands.
yoga for weight loss
Why you should choose yoga:
- as a way of physical activity, oriental exercise allows you to burn calories;
- thanks to the classes, the metabolism is accelerated;
- healthy eating habits are learned and outlooks on diet often change.
There are many asanas in yoga. Some of them are aimed at developing flexibility, endurance and strength. What are the best asanas for weight loss?
The composition of yoga complexes aimed at weight loss includes asanas called shatkarmas. These are cleansing exercises that saturate the body with oxygen as much as possible and also serve to increase metabolism. Correct breathing, which is taught by the shatkarmas, goes with the person into his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior pose
It helps burn calories and strengthens the muscles of the body and legs. Improves endurance.
Starting position - standing, legs together. Take a step forward with the back leg straight and the front leg bent at the knee. Then raise your hands above your head and join them with your palms. Hold this position for one minute.
Outburst
Perfectly strengthens the hips and buttocks.
Take the warrior pose. Jump forward with the leg in front and keep the other leg straight. Extend your straight leg as far as possible. Lower your hands to the floor next to your feet. Maintain balance in this asana for as long as possible.
Mountain Pose - Tadasana
It strengthens the back muscles and has a positive effect on posture.
Starting position - standing, toes touching each other. Extend your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Extend your arms along your body. Breathing is rhythmic, calm. Stay in mountain pose for one minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To perform this exercise, move your legs back from lunge pose. In this case, the pelvis should be raised and the emphasis should be placed on the palms and feet. In this asana, the body should look like a triangle. After the asana, it is worth taking a complete relaxation pose - shavasana (lie down in a comfortable position, relax the body and mind).
Leaning forward from a standing position
From the initial standing position (legs are even, slightly apart), take a breath and slowly bend down and try to wrap your arms around your legs. You need to bend down as much as possible, but not to the point of pain.
30-60-90 poses
It wonderfully works the muscles of the press and removes the stomach.
Lie on the mat, stretch your legs forward. Then lift your leg off the floor so that it forms a 30-degree angle with the surface of the floor. During this time, you need to breathe three times. Hold for a few seconds. Then repeat the same steps, but now raise your legs 60 and 90 degrees.
Cobra pose or Bhujangasana
Stretches the shoulders, strengthens the spine, back muscles and buttocks.
Starting position - lying face down on the floor. Then, keeping your elbows as close to your chest as possible, try to stand up on your forearms, resting on the surface of the floor. After inhaling, gradually straighten your arms, raising your body as high as possible. You should hold this position for about a minute. When exhaling, assume the starting position.
Contraindications
Even such a calm type of physical activity has contraindications. Do not practice yoga if:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurism;
- pregnancy and breastfeeding - in part.
She was a beginner at home yoga for weight loss. The exercises, as you can see, are quite simple.