The article provides detailed information on yoga for weight loss, one of the most effective methods for removing fat deposits in various parts of the body. In addition, while studying the basic asanas for the back, arms, legs and abdomen, you will learn the basic rules of yoga, learn its useful qualities and contraindications, and you will also receive reasoned recommendations regarding the formation of your own set of exercises.
What is the benefit of yoga
Yoga is India’s oldest means of achieving inner and outer peace as well as oneness with the world.. . . Thanks to a targeted set of exercises, everyone can provide themselves with the desired benefit. In other words, it is desirable to properly develop the program using freely available exercises in order to achieve the set goal.
At the same time, the main advantages of the weight loss method include:
- Improving the general conditionorganism, ensuring the normalization of metabolism.
- Flexibility.A weight loss program can be developed for almost anyone.
- Improving potency. . . The correct program will not only take care of the extra pounds, but also restore male strength.
- Strengthening women's health. . . Systemic exercise stimulates cells to rejuvenate and increase elasticity. You will start to feel younger and this will definitely show in your looks.
- A 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 start to leave you, leaving behind only experience. You will learn to accept the world around you as it is.
- Increased endurance. . . After just a few sessions, you will feel toned, which will allow you to perform many more daily tasks than you are used to.
- Normalization. . . Weight doesn't just go away. You achieve ideal proportions that will restore your normal health and serenity.
Basic rules of yoga
For yoga for weight loss to be as effective as the Tabata program, try to follow the basic rules with your inherent responsibility. You will only feel the result quickly if you show your discipline.
The basic rules of yoga include:
- Consistency.Let your classes be regular, on certain days and times.
- Experienced instructor. . . If you have no experience in yoga, look for an experienced mentor. Only he will show you the main mistakes and give instructions on how, for example, to increase flexibility and relax the body using special breathing techniques.
- Choose a clean place.An important point of yoga is the place where you plan to do the complex. It should be light and calm. It is important to choose the right place, because it will shape the overall mood of the complex.
- Move gradually. . . Do not fight hard poses right away. Switch to them gradually, without excessive work on the body. Thus, you can develop a technique and eliminate possible problems associated with a lack of physical ability to perform this or that action.
- Be aware of every movement. . . Awareness is an important element of yoga. You need to clearly understand why you are doing a particular pose.
Basic weight loss asanas
By studying the rules and basic principles of yoga, you can get directly acquainted with the poses that will allow you to lose unwanted weight quickly. And then we suggest you familiarize yourself with a few options for movements aimed at directly executing the task in specific problems.
Note!Constantly practicing yoga allows not only to bring the body into proper shape, but also increases a person's personal concentration, and also improves the speed of thinking.
For the stomach
Traditionally, you should start with the most problematic area, and the stomach is more than a justifiable example in this case.
Bhujangasana
This is the first pose we will look at. Its essence is not only in throwing 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 on your stomach on a mat and rest on your palms which should be placed directly below your shoulders. Toes and chin should also touch the floor. As you inhale slowly, lift your torso on your arms and bend your back as far back as possible.
You should be in this position for 15 to 30 seconds.Then, on a slow exhale, you should return to the starting position. Repeat the weight loss exercise, 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 of the whole body. To perform, lie on your stomach, bend your knees, grab your ankles with your hands and lift your lower legs. Then take a deep breath and bend well, tearing your pelvis and chest off the floor.
The head must also be pulled back as far as possible.You should stand in this position for about 15-30 seconds., 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 focuses on 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, stretch your legs and put your hands next to your body, palms facing 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 upright.
Next, try to touch your toes with your hands. With all of this, you need to keep your body at a 45-degree angle. You must be in this position for at least 15 seconds, then return to the starting position and repeat after 15 seconds.You need to do 5 exercises in total.
Kumbhakasana
This pose is often called a plank. As a result of the exercise, you not only lose weight, but also take care of strengthening the muscles of your arms, legs, back, abdomen and neck. The classic pose requires you to kneel and put your hands in front of you.
Next, you should straighten your legs while standing on your toes and raise your head looking in front of you. From head to toe, your body should show one, straight line. You should be in this position for 15 to 30 seconds.. . . It must be repeated 5 times at intervals of 15 seconds.
Pavanamuktasana
Pose designed to strengthen the abdomen and hips and relieve pain in the lumbar region. In addition, proper performance normalizes bowel 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, while inhaling, stretch your legs, holding your heels together, and as you exhale, bend them at the knees and slowly bring them closer to your chest. Wrap them with your hands and fix the position for 60-90 seconds. After exhaling, return to the starting position. This operation must be performed 5 times with a break of 15 seconds.
Note!It is important to breathe deeply throughout the procedure.
For the legs
Legs often also suffer from poor diet or lifestyle. That is, you may need to remove grease from them as well. To do this, get acquainted with the following asanas.
Utkatasana
This is very easy to do. Standing upright, squeeze your feet firmly, raise your arms, palms toward each other, and sit until your knees make a right angle.It is necessary to stand like this for 2 to 5 minutes.and try to pull your spine up strongly. Climb slowly, without jerking.
Sarvangasana
This pose is popularly called "birch". Lie flat on the floor, then raise your legs above your head as you exhale. The feet should be together. At the same time, try to tear off your lower back. Fix the body on the arms with the handle. You should stay in this position as long as possible, remembering to breathe deeply. Then slowly return the body to its original state.
Note!Thanks to numerous studies, experts have been able to prove the fact of significantly reducing anxiety and improving well-being in people who practice yoga regularly.
For the back
Oddly, the back also suffers from overweight, especially with an individual’s long-term wrong lifestyle. To get rid of the accumulated effect, yoga also provides special poses.
Virabhadrasana II
A practical way to strengthen and remove deposits from the back muscles. While you are in a standing position, jump a little andspread your feet to about 130 cm. . . Then spread your arms to your hips. The palms must face the floor at the same time.
Turn the right leg so that it is at a right angle and facing the right side. The left leg is also slightly straightened and rotated at this point, and both legs should remain in the same line. The right leg needs to bend at the knee to 90 degrees.
Point your right arm along your right leg and your left along your left. Turn your head towards the bent knee. You must stay in this position for 1 minute and then switch sides.
Shalabhasana
Sit on your stomach and place your hands next to your body. Then, at the same time, start pulling your head, chest, arms and legs back.At the same time, the stomach cannot open.. . . Be sure to lift and strain your buttocks. It is necessary to stay in this position as long as possible.
For hands
The second group of exercises we will look at are hand poses. And they, just like their feet, are seriously affected by fat deposits. Follow these two simple exercises to restore muscle tone and appearance to your arms.
Adho Mukha Svanasana
Stand on all fours so that your legs and arms are shoulder-width apart. Press your toes to the ground and slowly come into a pose, while straightening 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 break of 15 seconds and repeat the cycle a few more times.
Vasishthasana
This pose aims to restore the muscles in the arms. Stand on all fours. The arms and legs will need to be turned vertically, and the body weight transferred to the left arm. Then lift your right arm off the floor and turn your whole body forward so that your left arm and knee of the same name are on the floor.
The rest of the body should be in a horizontal plane. Inhale with your abdomen and correct this position as long as possible. Then repeat the same procedure for the opposite hand.
Tips for improving efficiency
In order for yoga for weight loss to bring the same positive effect as aerobics, we recommend that you do not ignore the general rules interpreted by famous mentors from all over the world.
Reference:UNESCO has included yoga in its intangible cultural heritage.
To improve efficiency:
- Don't overeat.
- Avoid spicy foods.
- Give up sweets and starchy foods.
- Go vegetarian if possible.
- Avoid tea and rather purified water.
Contraindications
Like running for weight loss, the method of losing extra pounds discussed in the article has a number of contraindications that you must consider.
Attention!Ignoring these factors will worsen your general well-being and, very likely, lead to serious pain and complications.
To prevent this from happening, try to visit your family doctor before classes begin and have a complete body examination. Try to remember the main list of contraindications.
Yoga for weight loss is prohibited when:
- General severity of the condition. For example, when you have been struggling with some kind of illness for a long time and you have already managed to weaken 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 injuries of the musculoskeletal system.
- Severe TBI and severe spinal injuries, as well as a violation of the general structure of the body.
- Malignant neoplasms.
Yoga is a tool for achieving perfect inner and outer state. . . Every year, more and more people are engaged in this art, which is a fundamental sign of high efficiency. Find a responsible mentor, tame all the subtleties and nuances of the exercises you need to lose weight and achieve an ideal figure with minimal effort.