The article provides detailed information on yoga for weight loss, one of the most effective methods for eliminating fat deposits in different areas of your body. In addition, as you study the basic asanas for your back, arms, legs and abdomen, you will become familiar with the basic rules of yoga, learn its beneficial qualities and contraindications, and also receive reasonable recommendations regarding the formation of your group. of exercises.
What is the use of yoga
Yoga is the oldest Indian means of achieving inner and outer peace as well as unity with the world.. . . Thanks to a series of targeted exercises, anyone can provide themselves with the desired well-being. In other words, it is advisable to develop a program correctly using freely available exercises to achieve the set goal.
At the same time, the main advantages of the method for weight loss include:
- Improvement in general conditionorganism, ensuring the normalization of metabolism.
- Flexibility.A weight loss program can be developed for almost any person.
- Potency improvement. . . The correct program will not only take care of the extra pounds, but will also restore male strength.
- Strengthening women's health. . . Systematic exercise stimulates cells to rejuvenate and increase elasticity. You will start to feel more youthful, and this is guaranteed to appear in your appearance.
- New perception of life. . . Yoga classes motivate and change thinking. You will have new goals and energies to achieve them.
- Inner peace. . . All worries and resentments will finally start to leave you, leaving only the experience behind. You will learn to accept the world around you as it is.
- Added durability. . . After just a few sessions, you will feel toned, allowing you to perform many more daily tasks than you are used to.
- Normalization. . . The weight just does not disappear. You achieve ideal proportions that will restore normal health and joy to your image.
Basic rules of yoga
To make yoga for weight loss as effective as the Tabata program, try to follow the ground rules with all your natural responsibility. You will quickly feel the result only if you show your discipline.
The basic rules of yoga include:
- Stability.Make your classes regular, on certain days and hours.
- Experienced instructor. . . If you are inexperienced in yoga, be sure to seek out an experienced counselor. Only he will show you the main mistakes and give you instructions on how, for example, to increase flexibility and relax the body through special breathing techniques.
- Choose a clean place.An important point in yoga is where you plan to do the complex. It should be easy and quiet. It is important to choose the right place, as it will form the overall condition of the complex.
- Moves gradually. . . Do not treat difficult poses right away. Switch to them gradually, without overloading your body. So you can elaborate the technique and eliminate possible problems related to the lack of physical ability to perform this or that action.
- Be aware of every move. . . Awareness is an important element of yoga. You need to clearly understand why you are doing a particular pose.
Basic asanas for weight loss
By studying the basic rules and principles of yoga, you can begin to familiarize yourself directly with poses that will allow you to quickly lose unwanted pounds. And then we suggest you familiarize yourself with some options for moves aimed at completing the task directly in certain problem areas.
Note!Continuous practice of yoga not only allows to bring the body into proper shape, but also increases a person’s personal concentration, and also improves the speed of thinking.
For the abdomen
Traditionally, you should start with the most problematic area, and the stomach in this case is more than a reasoned example.
Bhujangasana
This is the first pose we will look at. Its essence lies not only in shedding excess pounds, but also in a thorough study of the abdominal muscles. The purpose of the exercise is to strengthen the upper torso, giving flexibility and strength to the back.
To do the exercise, lie with your stomach on the mattress and lean on your palms, which should be placed directly under your shoulders. Fingers and chin should also touch the floor. As you inhale slowly, raise your torso in your hands and bend your back as far back as possible.
In this position, you should be from 15 to 30 seconds.Then, in a slow extraction, you should return to the starting position. Repeat the exercise for weight loss, preferably at intervals of 10-15 seconds, at least 5 times.
Dhanurasana
This pose aims to strengthen the central abdomen as well as improve digestion and flexibility for the whole body. To perform, lie on your stomach, bend your knees, grab your legs from the outside with your hands, and raise your legs. Then take a deep breath and bend well, lifting your pelvis and chest off the floor.
The head should also be pulled as far as possible.In this position, you should stand 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.
Note!For best effect, you can swing a little while lifting.
Naukasana
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, extend your legs and place your hands along your body, palms up. Inhale slowly and raise your legs. Do not bend them at the knees, try to lift them as high as possible and keep them straight.
Next, try touching your fingers with your hands. With all this, you need to keep your body at a 45 degree angle. In this position, you should be 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 the plank. As a result of exercise, you not only lose weight, but also take care of strengthening the muscles in your arms, legs, back, abdomen and neck. The classic pose requires you to kneel and place your hands in front of you.
Next, you need to straighten your legs, standing on tiptoe and raise your head, looking in front of you. From head to toe, your body should display a single, straight line.In this position, you should be from 15 to 30 seconds.. . . It should be repeated 5 times at intervals of 15 seconds.
Pavanamuktasana
A pose created to strengthen the abdomen and hips and relieve pain in the lumbar region. In addition, correct performance normalizes intestinal function, reduces acidity and significantly speeds up metabolism. Execution will force you to lie on your back, stretch your legs and place your arms parallel to them.
Then, as you inhale, stretch your legs, keeping your heels together, and as you exhale, bend at the knees and bring them slowly to your chest. Wrap your arms around them and adjust the position for 60-90 seconds. After exhaling, return to the starting position. This operation should be done 5 times with a break of 15 seconds.
Note!It is important to take deep breaths throughout the procedure.
For the feet
Often, feet also suffer from poor diet or lifestyle. That is, you may also need to remove fat from them. To do this, familiarize yourself with the following asanas.
Utkatasana
Quite simple enough to do. Standing straight, squeeze your legs tightly, raise your hands up, palms together and sit until your knees form a right angle.It is necessary to stay like this for 2 to 5 minutes.and try to pull the spine up. Climb slowly, without shaking.
Sarvangasana
This pose is popularly called "birch". Lie flat on the floor and then as you exhale, raise your legs above your head. The legs should be together. At the same time, try to pull out the lower back. Fix the body in the hands using the lever. You should stay in this position for as long as possible, remembering to take deep breaths. Then slowly return the body to its original position.
Note!Thanks to numerous studies, specialists have been able to prove the fact of a significant reduction in anxiety and an improvement in well-being in people who practice yoga regularly.
For the back
Surprisingly, the back also suffers from excess weight, especially with an extended wrong way of life of the individual. To get rid of the accumulated effect, yoga also offers special poses.
Virabhadrasana II
A practical way to strengthen and remove deposits from your back muscles. While you are in a standing position, jump slightly andspread the legs about 130 cm apart. . . Next, spread your arms out to the side. At the same time, the palms should face the floor.
Rotate your right foot so that it is at a right angle and looking to the right. The left foot is also directed and turned slightly at the moment, and both feet should stay in the same line. The right foot is required to bend at the knee up to 90 degrees.
Direct your right hand along the right foot, and the left, respectively, along the left. Turn 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, at the same time, start pulling your head, chest, arms and legs back.At the same time, the stomach can not be opened.. . . Be sure to lift and tighten the buttocks. It is necessary to stay in this position for as long as possible.
For hands
Another set of exercises we will look at are hand poses. They, like the feet, are seriously affected by fat deposits. Follow these two simple exercises to restore the tone and appearance of the muscles in your arms.
Adho Mukha Svanasana
Do all four so that your legs and arms are shoulder-width apart. Press your fingers to the ground and slowly enter a pose while placing your knees. At the same time, the foot should be completely on the floor.Do this pose for at least a minute.. . . Then, returning to the starting position, pause for 15 seconds and repeat the cycle a few more times.
Vasishthasana
This pose is aimed at restoring the muscles in the arms. Go on all fours. The arms and legs will need to be turned vertically and the body weight should be transferred to the left arm. Next, lift your right hand off the floor and turn 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. Breathe in with your stomach and adjust this position for as long as possible. Then repeat the same process for the opposite hand.
Tips for improving efficiency
In order for yoga for weight loss to bring the same positive effect as gymnastics, we recommend that you do not neglect the general rules interpreted by famous mentors from around the world.
Reference:UNESCO has listed yoga as an Intangible Cultural Heritage.
To improve efficiency:
- Do not eat too much.
- Avoid any spicy foods.
- Avoid sweets and starchy foods.
- Become a vegetarian if possible.
- Avoid tea and prefer purified water.
Contraindications
Like running for weight loss, the method of losing excess pounds considered in the article has a number of contraindications that you should consider.
Attention!Neglecting these factors will worsen your overall well-being and, most likely, lead to serious pain and complications.
To prevent this from happening, try to visit your family doctor before starting classes and do a thorough body examination. Also try to remember the main list of contraindications.
It is forbidden to do yoga for weight loss when:
- The general severity of the condition. For example, when you have struggled with some kind of disease for a long time and you have already managed to lose quite a bit.
- Mental disorders.
- Organic lesions of the cardiovascular system. It is forbidden to practice yoga for heart disease, tachycardia, arrhythmias and aneurysms.
- Blood diseases and various infectious lesions of the musculoskeletal system.
- Severe TBI and severe back injuries as well as in violation of the general structure of the body.
- Malignant neoplasms.
Yoga is a means 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 counselor, soften all the details and nuances of the exercises you need to lose weight and achieve the ideal figure with minimal effort.