The article provides detailed information on yoga for weight loss, one of the most effective methods of eliminating fat deposits in various areas of the body. In addition, while studying the basic asanas for the back, arms, legs and abdomen, you will get acquainted with the basic rules of yoga, learn its useful qualities and contraindications, and also receive reasoned recommendations on the formation of your set of exercises.
What is yoga for?
Yoga is the oldest Indian tool for achieving inner and outer peace as well as unity with the world.. . . Thanks to a series of targeted exercises, anyone can achieve the desired well-being. In other words, it is advisable to properly develop a program using freely available exercises in order to achieve the intended goal.
At the same time, the main advantages of the method of losing weight include:
- Improvement of the general conditionsorganism, providing for the normalization of metabolism.
- Flexibility.A weight loss program can be developed for almost any person.
- Improvement of potency. . . The correct program will not only take care of the extra pounds, but also restore male strength.
- Strengthen women's health. . . Systematic exercises stimulate cells to rejuvenate and increase elasticity. You will start to feel younger, and this is guaranteed in your looks.
- New perception of 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 begin to leave you, leaving only the experience behind. You will learn to accept the world around you as it is.
- Increased stamina. . . After a few sessions you will feel toned, allowing you to do many more daily activities than you are used to.
- Normalization. . . The weight does not go away. Achieve ideal proportions that will restore normal health and cheerfulness to your image.
Basic rules of yoga
To make yoga for weight loss as effective as the Tabata program, try to heed the ground rules with all your inherent responsibility. You will quickly feel the result only if you show your discipline.
The basic rules of yoga include:
- Consistency.Make your lessons regular, on specific days and times.
- Experienced instructor. . . If you are new to yoga, be sure to seek out an experienced mentor. 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 light and calm. It is important to choose the right place, as it will shape the overall atmosphere of the complex.
- Move gradually. . . Don't tackle difficult poses right away. Switch to them gradually, without overloading your body. Then you can work out the technique and eliminate possible problems associated with the lack of physical ability to perform this or that action.
- Be aware of every movement. . . Mindfulness is an important element of yoga. You need to clearly understand why you are doing a particular pose.
Basic weight loss asanas
Having studied the basic rules and principles of yoga, you can begin to familiarize yourself directly with the poses that will allow you to quickly lose unwanted pounds. And then we suggest that you familiarize yourself with several options for movements aimed at completing the task directly in certain problem areas.
Note!The constant practice of yoga allows not only to bring the body into a suitable shape, but also increases a person's personal concentration and also improves the speed of thought.
For the belly
Traditionally, you should start with the most problematic area, and the stomach in this case is more of a reasoned example.
Bhujangasana
This is the first pose we'll look at. Its essence lies not only in the discharge of extra 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 perform the exercise, lie with your stomach on the mat and rest on your palms, which should be directly under your shoulders. Your toes and chin should also touch the floor. As you inhale slowly, lift your torso up onto your hands and bend your back as far back as possible.
In this position, you need to be 15 to 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 for the whole body. To perform, lie on your stomach, bend your knees, grab your ankles from the outside with your hands and lift your shins. Then take a deep breath and bend in well, tearing your pelvis and chest off the floor.
The head must also be pulled back as far as possible.In this position, you need to stand for about 15-30 seconds., then return to the starting position at the exit. It should be repeated 5 times with a 10-15 second pause.
Note!For the best effect, you can rock slightly as you lift.
Naukasana
This pose is meant to burn fat in the waist area. It also has a positive effect on appetite and leg muscles. First you need to lie on your back, stretch your legs and put your hands along your body, palms facing up. Inhale slowly and lift your legs. Do not bend them at the knees, try to lift them as high as possible and keep them straight.
So, try touching your toes with your hands. With all of this, you need to keep your body at a 45 degree angle. In this position, you must 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 referred to as a plank. As a result of the exercise, you not only lose weight, but also take care of strengthening the muscles of the arms, legs, back, abdomen and neck. The classic pose requires you to kneel and place your hands in front of you.
Next, you should straighten your legs, stand on the tips of your toes and raise your head, looking ahead of you. From head to toe, your body should show a single straight line.In this position, you need to be 15 to 30 seconds. . . . It must be repeated 5 times at 15 second intervals.
Pavanamuktasana
A pose designed to strengthen the abdomen and hips and relieve pain in the lower back. Furthermore, proper performance normalizes intestinal function, reduces acidity and significantly accelerates metabolism. The execution will force you to lie on your back, stretch your legs and put your arms parallel to them.
Then, as you inhale, stretch 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 them and fix the position for 60-90 seconds. After exhaling, return to the starting position. This must be done 5 times with a 15 second pause.
Note!It is important to breathe deeply during the entire procedure.
For the legs
Often the legs also suffer from poor diet or lifestyle. That is, it may also be necessary to remove fat from them. To do this, familiarize yourself with the following asanas.
Utkatasana
It is quite simple to do. Standing straight, squeeze your feet tightly, raise your hands, palms towards each other and sit down until your knees form a right angle.It is necessary to stay like this for 2-5 minutes.and try to pull the spine hard. Climb slowly, without jerks.
Sarvangasana
This pose is commonly called "birch". Lie on the floor, then as you exhale, raise your legs above your head. The feet should be together. At the same time, try to tear off the lower back. Secure the body on the hands using the lever. You should stay in this position for as long as possible, remembering to breathe deeply. Then slowly return the body to its original state.
Note!Thanks to numerous studies, specialists have been able to demonstrate the fact of a significant reduction in anxiety and an improvement in well-being in people who practice yoga regularly.
For the back
Oddly enough, the back also suffers from excess weight, especially with a prolonged wrong lifestyle of the individual. To eliminate the accumulated effect, yoga also provides special poses.
Virabhadrasana II
A practical way to strengthen and remove deposits from the back muscles. While standing upright, jump a little andspread your feet about 130cm apart from each other. . . Then, spread your arms out to the sides. At the same time, the palms need to look at the floor.
Rotate your right foot so that it is at a right angle and facing the right side. The left leg also straightens and turns slightly at this time, and both legs should remain in the same line. The right leg must bend at the knee up to 90 degrees.
Direct your right hand along the right leg and left, respectively, along the left. Turn your head towards the bent knee. You have 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 cannot be opened.. . . Make sure you lift and strain your buttocks. It is necessary to remain in this position as long as possible.
By the hands
Another group of exercises that we will look at are the poses of the hands. They, just like the legs, are severely affected by fat deposits. Follow these two simple exercises to restore muscle tone and appearance to your arms.
Adho Mukha Svanasana
Get on all fours so that your legs and arms are shoulder-width apart. Press your toes to the ground and slowly pose, aligning 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, take a 15 second break and repeat the cycle a couple more times.
Vasishthasana
This pose is intended to restore the muscles in the arms. Get on all fours. The arms and legs must be rotated vertically and the weight of the body transferred 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 hold 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 have the same positive effect as aerobics, we recommend that you do not neglect the general rules that are interpreted by famous mentors from around the world.
Reference:UNESCO has classified yoga as an intangible cultural heritage.
To improve efficiency:
- Do not eat too much.
- Avoid spicy foods.
- Give up sweets and starchy foods.
- Become a vegetarian if possible.
- Avoid tea and prefer purified water.
Contraindications
Like running to lose weight, the method of losing extra pounds considered in the article has a number of contraindications that you must take into consideration.
Warning!Neglecting these factors will worsen your overall well-being and most likely lead to severe pain and complications.
To prevent this from happening, try visiting your GP before starting classes and have a full body examination. Also try to remember the main list of contraindications.
Yoga for weight loss is prohibited when:
- The general severity of the condition. For example, when you have been struggling with some kind of disease for a long time and have already managed to weaken yourself enough.
- Mental disorders.
- Organic lesions of the cardiovascular system. It is forbidden to practice yoga for heart disease, tachycardia, arrhythmias and aneurysms.
- Diseases of the blood and various infectious lesions of the musculoskeletal system.
- Severe head trauma and severe injuries of the spine, as well as in violation of the general structure of the body.
- Malignant neoplasms.
Yoga is a tool for achieving a perfect inner and outer state. . . Every year there are more and more practitioners of this art, which is the fundamental sign of high efficiency. Find a responsible mentor, tame all the subtleties and nuances of exercises you need to lose weight and achieve the ideal figure with minimal effort.