The article provides detailed information about yoga for weight loss, one of the most effective methods to lose body fat in different areas of your body.
Stretch
Yoga classes require a special degree of flexibility, so it is recommended to start your practice with stretching. Such a complex is perfect for novice yogis, preparing the body for static loads.
- Stand straight, put your feet together, lower your head. Begin to slowly bend over. Don't allow painful sensations, only muscle tension. Try pressing your chest into your knees, and extending your arms on either side of your feet.
- Step one foot forward. Spread your toes out to the sides, and place your hind foot slightly to the right. Bend slowly toward the open leg, trying to reach your toes with your hands.
- Hold the corner of the wall or machine with your right hand. Hold your hands directly over your shoulder joints. Gradually rotate your body away from your shoulders, straining your chest muscles. Then change your hand.
yoga for weight loss
Why you should choose yoga:
- as a way of physical activity, Eastern practices allow you to burn calories;
- thanks to classes, the metabolism is accelerated;
- healthy eating habits are acquired and views on one's diet change frequently.
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 the yoga complex aimed at losing weight includes an asana called shatkarma. This is a cleansing exercise that saturates the body with as much oxygen as possible, and is also designed to improve metabolism. Correct breathing, which is taught by shatkarma, a person brings into his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior Pose
Helps burn calories, strengthens body and leg muscles. Develop endurance.
Starting position - standing, feet together. Take a step forward so that the back leg remains straight and the front leg is bent at the knee. Next, you need to raise your arms above your head and connect them with your palms. Hold this position for one minute.
Lunge
Perfectly strengthens the hips and buttocks.
Take the pose of a warrior. With the foot that is in front, lunge forward, leaving the other leg straight. Extend your straight leg as far as it will go. Lower your hands to the floor beside your feet. Maintain balance in this asana as long as possible.
Mountain Pose - Tadasana
Strengthens the back muscles, has a positive effect on posture.
Starting position - standing, toes touching each other. Stretch your legs and pull your belly in. Straighten your shoulders and push your chest forward. Stretch your arms along the body. Breathe rhythmically, calm down. Stay in mountain pose for one minute.
dog pose
This basic asana allows you to stretch many muscles.
To do this exercise, you must come out of lunge pose by moving your leg back. In this case, the pelvis must be lifted, and the emphasis should be on the palms and soles. In this asana, the body should look like a triangle. After the asana, it is good to do the pose of complete relaxation - shavasana (lying down in a comfortable position, relaxing the body and mind).
Lean forward from a standing position
From the initial standing position (feet flat, slightly apart), inhale, slowly bend over, trying to wrap your arms around your shins. You need to bend as much as possible, but not to the point of pain.
Pose 30-60-90
The abdominal muscles work wonders, removing the stomach.
Lying on the mat, stretch your legs forward. Then lift your feet off the floor so they form a 30 degree angle with the floor. During this time, you need to have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but elevate your legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches the shoulders, helps strengthen 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 on your forearms, resting on the floor. After inhaling, gradually straighten your arms, lifting the body as high as possible. You need to hold this position for about a minute. Exhaling, take the starting position.
Contraindications
Even sedentary types of physical activity have contraindications. Don't practice yoga when you:
- hernia;
- oncological disease;
- cardiovascular disease;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurism;
- pregnancy and lactation - in part.
It is yoga for beginners at home to lose weight. The exercise, as you can see, is quite simple.