The article provides detailed information about yoga for weight loss, one of the most effective methods to eliminate body fat in various parts of your body.
Stretches
Yoga classes require a special level of body flexibility, so it is advisable to start your workout with a stretch. Such complexes are suitable for beginner yogis, preparing the body for static loads.
- Stand up straight, put your feet together, bow your head down. Begin to slowly lean back. Do not allow painful sensations, only muscle tension. Try to press your chest to your knees, and extend your arms on either side of your legs.
- Step one foot forward. Spread your toes to the side, and place your back foot slightly to the right. Slowly bend towards the exposed leg, trying to reach your toes with your hands.
- Hold the corner of the wall or machine with your right hand. Hold your hands just above your shoulder joints. Turn your body gradually from your shoulders, stretching your chest muscles. Then switch your hands.
yoga for weight loss
Why you should choose yoga:
- as a means of physical activity, Eastern practice allows you to burn calories;
- thanks to the class, the metabolism is accelerated;
- healthy eating habits are acquired and one's view of diet often changes.
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 complex composition of yoga aimed at losing weight includes asanas called shatkarmas. This is a cleansing exercise that fills the body with as much oxygen as possible, and is also designed to increase metabolism. Correct breathing, which is taught by shatkarmas, passes with a person into his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior Pose
Helps burn calories, strengthen body and leg muscles. Build resilience.
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 hands above your head and connect them with your palms. Hold this position for one minute.
Lunge
Perfectly strengthens the hips and back.
Take the pose of a warrior. With the leg in front, jump forward, keeping the other leg straight. Extend your straight leg as far as possible. Lower your hands to the floor next to your feet. Maintain balance in this asana for as long as possible.
Mountain Pose - Tadasana
Strengthens back muscles, has a positive effect on posture.
Starting position - standing, toes touching each other. Stretch your legs and pull in your stomach. Straighten your shoulders and push your chest forward. Stretch your arms along the body. Rhythmic breathing, calm. Stay in mountain pose for one minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To perform this exercise, you should come out of the lunge pose by moving your legs back. In this case, the pelvis must be raised, and the emphasis should be on the palms and feet. In this asana, the body should look like a triangle. After the asana, it is worth taking a complete relaxation pose - shavasana (lying in a comfortable position, relaxing the body and mind).
Lean forward from a standing position
From the initial standing position (legs flat, slightly apart), inhale, slowly bend down, try 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
Great for training the muscles of the press, removing the stomach.
Lying on the mat, stretch your legs forward. Then lift your feet on the floor so that they form a 30 degree angle with the floor surface. At this time, you should have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but already raise your legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Strengthens the shoulders, helps strengthen the spine, back muscles and buttocks.
Starting position - lying facing the floor. Then, keeping your elbows as close to your chest as possible, try to stand on your forearms, resting on the surface of the floor. After inhaling, gradually straighten your arms, lifting your body as high as possible. You need to hold this position for about a minute. Exhale, take the starting position.
Contraindications
Even a quiet type of physical activity has contraindications. Do not practice yoga when you:
- hernia;
- oncological diseases;
- heart disease;
- recent surgery;
- contagious disease;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurysm;
- pregnancy and breastfeeding - partially.
It is yoga for beginners at home for weight loss. The exercise, as you can see, is quite simple.