Everyone knows that yoga brings enormous benefits to the body. The important thing is that with the help of yoga exercises you always get a slim and mobile body. To bring your body back to its natural shape, slimming poses are great.
Get on a weight loss program
A complex of asanas for weight loss that can be performed independently by people who already have some experience in yoga.
At the beginning of class, there must be a warm-up lesson, spend 5-10 minutes on it. Then the asanas are performed in different positions. It is important to know that morning yoga is the most effective.
Twisting postures
The best yoga poses for weight loss are twisting poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines are working properly, they fight the accumulation of fat and support the whole body.
Standing
To perform the asanas while standing, you need to master the balance of the body. They build strength in the muscles. For weight loss, Chair, Eagle, Tree, Warrior, Crescent, Triangle exercises are perfect. For example, Chair pose strengthens the spine, legs, and hips. Asana Warrior stretches the muscles of the shoulders, upper back, abdomen. Crescent and Three Seven strengthen the lower extremities, strengthen the spine, and activate the digestive system.
Reverse asanas
These exercises stimulate the abdomen and thyroid glands. They relieve stress in the back very well. For those who practice yoga to lose weight, it is imperative to have shoulder exercises and plow exercises in the asana complex. Try to hold these positions for 60 seconds.
Positions with smooth dorsal arches (fish, bridge) are perfect.
The bends forward
Do them in a sitting or standing position. In this respect, Downward-Facing Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They have the effect of pulling hamstrings, toning calves, making the digestive organs work, dispelling tension and stress.
Relaxing pose
All yoga sessions end with relaxation. It lasts from 5 to 10 minutes. This helps the body calm down, reduce anxiety and stress, which in turn will affect the weight loss process. To relax, you can use Shavasana, Balasana or Child pose.
It will be very effective if you take a few minutes each day to meditate to calm your mind and completely relax your body.
Here is the yoga complex for weight loss.
Complex of asanas for harmony
The set recommends yoga exercises for weight loss selected so that the asanas harmonize the body. For better understanding, the exercises are presented in the pictures.
Tadasana or Mountain Pose
The exercise is recommended to be performed between exercises or as a separate asana to correct posture. To perform Tadasana, you need to raise your upper limbs to the sides, pulling your body up.
While maintaining the pose, focus on the main muscles of the body. Breathe through the nose.
Uttanasana (leg side tilt)
Uttanasana is one of the main yoga poses. It calms the mind and body, and stretches the muscles in the thigh area.
To create Uttanasana, you need:
- Stand up straight, feet wide, arms relaxed.
- Inhale and slowly lean forward. When it's hard to keep your knees straight, you can bend over slightly.
- Lower your arms to the floor or squeeze your shins.
- Hold for 30 seconds.
- Exhale long, rise.
Cobra pose
Bhujangasana or Cobra Pose strengthens the spine, buttocks, and lengthens the shoulders.
The exercise is performed from a prone position, face down. To reach up, lean on your forearms, keeping your elbows close to your chest. Inhale while straightening your arms. Try to pull your upper body higher. Hold the pose for 30 seconds. On an exhale, return to the starting position.
You can not perform asanas for women who are pregnant and have a spinal injury.
Downward Dog Pose
The exercise perfectly develops the muscles of the thighs, calves, and strengthens the upper extremities. Soothes painful menopause.
Starting position of the Dog is face down, standing on all fours, hands and feet shoulder width apart. As you exhale, slowly lift your buttocks, straightening your lower extremities. Hold the pose for one to three minutes and return to the starting position.
Virabhrdrasana or Warrior Pose
Virabhrdrasana will stretch the thigh muscles and relieve back pain perfectly. It is necessary to stand upright, bring the right leg forward, perform a lunge with a distance of about one meter. Bend your knees until they form a 90-degree angle. Then, at the same time raise both arms straight up. Hold the pose for five breathing cycles and repeat the same, but with the left leg.
Uttikhta Trikonasana or Triangle Pose
To perform Uttihta Trikonasana, you must:
- Place your feet 90-120 cm apart, turn your left foot 90 degrees out and your right foot just 45 degrees in. Raise your arms to the sides with palms facing down.
- As you exhale, turn your head to the left, leaning toward your left leg. Body parallel to the floor.
- The left hand touches the leg, and the right direction is straight up.
- Breathe regularly.
- After a few breaths, return to the starting position.
Ardha Matsyendrsana or the Pisces King bust pose
This exercise stretches the spine and strengthens the muscles adjacent to the spine. The exercise is performed as follows:
- The starting position is sitting, placing the right foot behind the left foot and placing the foot, bringing it close to the pelvis. Press your left elbow against the outside of your right thigh, resting it on the back of your right hand.
- Turn your head to the right, direct your gaze to the distance.
- Help with left hand, rotate lower back more.
- In the position of maximum muscle tension, perform several breaths and return to the starting position.
- Repeat the other way.
Salamba Shirshasana or headstand
Salamba Shirshasana will perfectly increase the respiratory rate and open up the energy of the spine, ribcage, diaphragm, strengthen the abdominal muscles, slow the heart rate and lower the blood pressure.
For safety, you should place the bracket close to the wall.
To enter Salamba Shirshasana, you need to do the following:
- Place a mat and kneel next to it.
- Bend over, placing your forearms in the center of the mat. Two elbows shoulder-width apart.
- Connect and intertwine your fingers, forming a bowl with the palm of your hand. Keep your fingers interlaced for the entire pose.
- Place the crown of the head on the mat so that the palm bowl covers the back of the head.
- Bring your knees over your head.
- While inhaling, tear your bent knees off the floor and raise your legs with a slight jerk. Raise your legs at the same time.
- Bend your legs back, pressing your heels into your buttocks.
- When you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This pose completes the complex of exercises for weight loss. It promotes relaxation of the whole body.
You need to lie down, spread your lower extremities at a comfortable distance, hands lying along your body comfortably, palms down. Relax, close your eyes.
Focus on your own breathing. Try to stretch in and out. We suggest you watch the video "Yoga to lose weight in 30 minutes".
How to find versions of weight loss poses
Yoga is an Indian system of asanas that support human health and fitness. Only in the harmony of body and soul can the desired result be achieved.
To be effective when choosing exercises to lose weight, it is important to note the following points:
- To quickly get the desired shape, you need learning intensity.
- If you have health problems, choose lighter asanas.
- With strength training, you can both lose weight and increase muscle mass. This must be borne in mind by women who want to become slimmer.
- With stretching asanas, you don't have to worry about gaining muscle mass.
- After the class, there should be no pain, the only possible exception is DOMS.
- Other painful sensations indicate errors in the performance of the asana.
Yoga's ability to lose weight
Practicing yoga for weight loss:
- The body receives a certain amount of physical activity to help burn the excess calories.
- Metabolism is improved.
- A person who is used to eating right without much effort simply does not want to eat unhealthy food.
- Practicing yoga systematically, one masters the skill of correct breathing not only in the classroom but also in everyday life. The body is enriched with oxygen.
Complexes are selected so that all muscle groups are activated. So the buttocks will become elastic after a few months.
This is important because the glutes are difficult to work with. Regular exercise will remove fat in problem areas, muscle pain will decrease, joint mobility and flexibility will improve.