The article provides extensive information on yoga for weight loss, one of the most effective methods for eliminating fat deposits in various areas of the body. In addition, by studying the basic asanas for the back, arms, legs and stomach, you will learn the basic rules of yoga, learn about its useful properties and contraindications and also receive well-founded recommendations for designing your own exercise set.
What good is yoga
Yoga is the oldest Indian tool to achieve inner and outer peace and unity with the world.. . . Thanks to a targeted exercise set, everyone can take care of the desired level of well-being. In other words, it is advisable to properly develop a program of freely available exercises in order to achieve the goal set.
At the same time, the main advantages of the method of losing weight are:
- Improvement of the general conditionOrganism and ensures the normalization of metabolism.
- Flexibility.A weight loss program can be designed for almost any person.
- Improve potency. . . The right program not only takes care of the extra pounds, but also returns manly strength.
- Strengthening women's health. . . Systematic exercises stimulate the cells to rejuvenate and increase elasticity. You will feel younger and this is guaranteed to show in your appearance.
- New attitude towards life. . . Yoga classes motivate and change thinking. You will have new goals and energy to achieve them.
- Inner peace. . . All worries and resentments will finally leave you and just leave the experience. You will learn to accept the world around you for what it is.
- Increased stamina. . . After just a few sessions you will feel well trained and can do a lot more daily tasks than you are used to.
- normalization. . . The weight doesn't just go away. You will achieve ideal proportions that will restore normal health and happiness to your image.
Basic rules of yoga
To make yoga for weight loss as effective as the Tabata program, try to follow the basic rules with all your own responsibility. Only if you show discipline will you feel the result quickly.
The basic rules of yoga include:
- Consistency.Do your classes regularly, on specific days and at specific times.
- Experienced instructor. . . If you are new to yoga, find an experienced mentor. Only he will show you the most important mistakes and give you instructions on how, for example, you can use special breathing techniques to increase flexibility and relax your body.
- Choose a clean spot.An important point in yoga is where you want to do the complex. It should be easy and calm. It is important to choose the right place as it sets the overall mood of the complex.
- Move slowly. . . Don't tackle difficult poses right away. Gradually move on to them without straining your body. So, you can work out the technique and eliminate possible problems associated with the lack of physical ability to perform this or that action.
- Pay attention to every movement. . . Mindfulness is an important element of yoga. You need to clearly understand why you are doing a particular pose.
Simple asanas for losing weight
After studying the rules and basic principles of yoga, you can directly familiarize yourself with the poses that will allow you to lose unwanted pounds quickly. And then we suggest that you familiarize yourself with several motion options that aim to get the job done right away in specific problem areas.
Notice!Constant yoga practice not only enables the body to be brought into the right shape, but also increases the person's personal concentration and also improves the speed of thinking.
For the stomach
Traditionally, you should start with the most problematic area, and the stomach is more than a justified example in this case.
Bhujangasana
This is the first pose we'll look at. Its essence lies not only in shedding extra pounds, but also in a thorough examination of the abdominal muscles. The purpose of the exercise is to strengthen the upper body and give flexibility and strength to the back.
To do the exercise, lie on your stomach on the mat and rest on your palms, which should be just below your shoulders. Toes and chin should also touch the floor. As you slowly inhale, raise your torso on top of your hands and arch your back back as far as possible.
You must be in this position for between 15 and 30 seconds.Then, exhaling slowly, you should return to the starting position. Repeat the weight loss exercise, preferably at 10-15 second intervals, at least 5 times.
Dhanurasana
This pose aims to strengthen the central abdomen as well as improve digestion and flexibility of the entire body. To perform the performance, lie on your stomach, bend your knees, grab your ankles from the outside with your hands, and raise your shins. Then, take a deep breath and bend well, tearing the pelvis and chest off the floor.
The head must also be pulled back as far as possible. You have to stand in this position for about 15-30 seconds., and then return to the starting position at the exit. It should be repeated 5 times with a break of 10-15 seconds.
Notice!You can swing a little while lifting for the best effect.
Naucasana
This pose is aimed at burning fat in the waist area. It also has a positive effect on appetite and leg muscles. First you need to lie on your back, straighten your legs and place your hands along your body with your palms facing up. Inhale slowly and raise your legs. Don't bend them at the knees, try to lift them as high as possible and keep them straight.
Next, try touching your toes with your hands. In all of this, you need to keep your body at a 45 degree angle. You must be in this position for at least 15 seconds, then return to the starting position and repeat after 15 seconds.In total, you need to do 5 exercises.
Kumbhakasana
This pose is often called a plank. The exercise not only helps you lose weight, but also strengthens the muscles in your arms, legs, back, stomach and neck. The classic pose requires you to kneel down and place your hands in front of you.
Next, you should straighten your legs, stand on tiptoe, and raise your head and look forward. Your body should have a single, straight line from head to toe.You must be in this position for between 15 and 30 seconds.. . . It must be repeated 5 times with an interval of 15 seconds.
Pavanamuktasana
A pose that strengthens the abdomen and hips and relieves pain in the lumbar area. In addition, proper performance normalizes bowel function, reduces acidity and significantly speeds up metabolism. The execution forces you to lie on your back, straighten your legs, and place your arms parallel to them.
Next, as you inhale, straighten your legs, keeping your heels together, and as you exhale, bend them at your knees and slowly bring them to your chest. Wrap your arms around her and fix the position for 60-90 seconds. After exhaling, return to the starting position. This process must be carried out 5 times with a break of 15 seconds.
Notice!It is important to breathe deeply throughout the process.
For the legs
Often the legs also suffer from poor diet or poor lifestyle. That said, you may need to remove fat from them as well. To do this, familiarize yourself with the following asanas.
Utkatasana
It is very easy to do. Stand straight, press your feet firmly, raise your hands up, palms together, and sit down until your knees are at a right angle.It is necessary to stand like this for 2 to 5 minutes.and try to pull the spine up strongly. Climb slowly without jerking.
Sarvangasana
This pose is popularly called "birch". Lie flat on the floor and lift your legs above your head as you exhale. The feet should be together. At the same time, try to tear off the lower back. Fix the body with the lever on the hands. You should stay in this position for as long as possible and remember to breathe deeply. Then slowly return the body to its original state.
Notice!Thanks to numerous studies, specialists have been able to demonstrate a significant reduction in anxiety and an improvement in well-being in people who practice yoga regularly.
For the back
Strangely enough, the back also suffers from being overweight, especially if the individual has been living the wrong way for a long time. To get rid of the accumulated effect, yoga also offers special poses.
Virabhadrasana II
A practical way to strengthen your back muscles and remove debris. Jump a little while standing andspread your feet about 130 cm apart. . . Next, spread your arms out to the sides. At the same time, the palms of the hands must look to the ground.
Rotate your right foot so that it is at a right angle and pointing to the right side. The left leg also extends and rotates a little at this moment, and both legs should stay in the same line. The right leg is required to bend the knee up to 90 degrees.
Place your right hand along your right leg and your left hand along your left leg. Rotate your head towards the bent knee. You need to stay in this position for 1 minute and then switch sides.
Shalabhasana
Sit on your stomach and place your arms along your body. Then start pulling your head, chest, arms and legs backwards at the same time.At the same time, the stomach cannot be opened.. . . Be sure to lift and weight your buttocks. It is necessary to stay in this position as long as possible.
For hands
Another group of exercises that we will look at are hand poses. Like the legs, they are severely affected by fat deposits. Follow these two simple exercises to restore muscle tone and appearance to your arms.
Adho Mukha Svanasana
Stand on all fours so your legs and arms are shoulder width apart. Press your toes on the floor and slowly come into a pose as you align your knees. At the same time, the foot should be completely on the ground.Do this pose for at least a minute.. . . Then return to the starting position, pause for 15 seconds, and repeat the cycle a few more times.
Vasishthasana
This pose aims to restore the muscles in the arms. Get on all fours. The arms and legs must be rotated vertically and body weight should be shifted to the left arm. Next, lift your right hand off the floor and rotate your whole body forward so that your left hand and knee of the same name are on the floor.
The rest of the body should be in a horizontal plane. Inhale with your stomach and fix this position for as long as possible. Then repeat the same process for the other hand.
Tips for increasing efficiency
In order for weight loss yoga to have the same beneficial effects as aerobics, we recommend not neglecting the general rules interpreted by famous mentors from around the world.
Reference:UNESCO has declared yoga an intangible cultural heritage.
To improve efficiency:
- Don't overeat.
- Avoid spicy foods.
- Avoid sweets and starchy foods.
- Become a vegetarian if possible.
- Avoid tea and prefer purified water.
Contraindications
As with running for weight loss, the method of losing extra pounds described in the article has a number of contraindications that you need to consider.
Attention!Neglecting these factors will worsen your general well-being and potentially lead to serious pain and complications.
To prevent this from happening, before the class starts, try to see your general practitioner and do a full body exam. Also, try to remember the main list of contraindications.
It is forbidden to do yoga for weight loss if:
- The general severity of the condition. For example, if you have been struggling with some disease for a long time and have already managed to become quite debilitated.
- Mental disorders.
- Organic lesions of the cardiovascular system. It is forbidden to practice yoga with heart disease, tachycardia, cardiac arrhythmias and aneurysms.
- Blood diseases and various infectious injuries to the musculoskeletal system.
- Severe TBI and severe injuries to the spine, as well as injury to the general structure of the body.
- Malignant neoplasms.
Yoga is a tool to achieve a perfect inner and outer state. . . Every year there are more and more practitioners of this art, which is the basic sign of high efficiency. Find a responsible mentor, tame all the subtleties and nuances of the exercises you need to lose weight, and achieve the ideal figure with minimal effort.