Everyone knows that yoga brings great benefits to the body. It is important that you can always be slim and active with the help of yoga exercises. Weight loss products are great for restoring your body to its natural shape.
Develop a weight loss program
The asanas complex for weight loss can be developed independently by those who already have yoga experience.
There should be a warm-up at the beginning of the lesson, which takes 5-10 minutes. After that, asanas are prepared in different positions. It is important to know that morning yoga is the most effective.
Bending poses
The best yoga asanas for weight loss are twisting poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines work well, they fight fat deposits and support the whole body.
Standing poses
It is necessary to master the balance of the body in order to perform the asanas while standing. They build strength in the muscles. Chair, Eagle, Tree, Warrior, Crescent, Triangle exercises are perfect for weight loss. For example, the chair position strengthens the spine, legs and hips. Asana Warrior stretches the muscles of the shoulders, upper back and abdomen. Crescent and Triangle strengthens the lower extremities, strengthens the spine and activates the digestive system.
Inverted asanas
These exercises stimulate the abdominal region and thyroid glands. They relieve tension in the back. For those who practice yoga, it is important to include asana complex shoulder support and plow training to lose weight. Try to hold these positions for 60 seconds.
Positions with a smooth arch at the back (fish, bridge) are perfect.
Forward bends
Make them sitting or standing. In this regard, the poses of Face Down Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. Works hamstring, strengthens legs, activates digestive organs, relieves stress and tension.
Relaxing Poses
All yoga sessions end with a break. Lasts 5 to 10 minutes. This allows the body to calm down, relieve anxiety and stress, which in turn will affect weight loss. You can use Shavasana, Balasana or Children's pose to relax.
It is very effective to spend a few minutes a day meditating to calm the mind and completely relax the body.
Below is a yoga complex to lose weight.
Asanas complex for harmony
The set of yoga exercises offered to lose weight is chosen so that the asanas have a harmonious effect on the body. The exercises are shown in the pictures to better understand.
Tadasana or Mountain Pose
It is recommended to do the exercise between exercises or as a separate asana to correct posture. To perform Tadasana, it is necessary to lift the upper limbs from the sides and pull the body up.
When maintaining a posture, pay attention to the main muscles of the body. Breathe through your nose.
Uttanasana (bending over)
Uttanasana is one of the main yoga asanas. It calms the mind and body, stretches the muscles in the thigh area.
To make Uttanasana you need:
- Stand up straight, legs apart, arms relaxed.
- Breathe in and slowly bend forward. When it is difficult to keep your knees straight, you can bend them a little.
- Lower your arms in contact with the floor or close your lower legs.
- Hold for 30 seconds.
- Take a deep breath and get up.
Cobra pose
Bhujangasana or Cobra pose strengthens the spine, hips well and lengthens the shoulders.
Exercises are performed in a low, inclined position. Leaning on the forearms, keep your elbows close to your chest. Breathe as you straighten your arms. Try to pull the upper body up. Stay in Asana for 30 seconds. Return to starting position during exhalation.
You can't asana with pregnant women and spinal injuries.
Low Dog Pose
Exercise perfectly develops the muscles of the thighs and legs, strengthens the upper extremities. Facilitates painful menopause
Starting position of the dog Face down, standing on all fours, arms and legs shoulder-width apart. During exhalation, slowly raise the hips, straightening the lower extremities. Hold in one position for one to three minutes and return to the starting position.
Virabhrdrasana or Warrior Pose
Virabhrdrasana will perfectly stretch the thigh muscles and relieve back pain. It is necessary to stand up straight, pull the right leg forward, make a lunge at a distance of about one meter. Bend your knee until it is at a 90-degree angle. After that, raise your straightened arms at the same time. Stay in the asanas for five breaths and repeat the same thing, but with the left foot.
Uttikhta Trikonasana or Triangular pose
To perform Uttihta Trikonasana you need:
- Place your feet at a distance of 90-120 cm from each other, turn 90 degrees outwards to the left and only 45 degrees inwards. Raise your arms to the sides with your palms facing down.
- During exhalation, the head bends to the left leg and turns to the left. The torso is parallel to the floor.
- The left hand reaches the foot, and the right is directed straight up.
- The breath is equal.
- After a few breaths, return to the starting position.
Ardha Matsyendrsana or the half-pose of the King of Pisces
This exercise lengthens the spine and strengthens the muscles adjacent to the spine. The training is carried out as follows:
- Sit in the starting position, place the right foot behind the left and place the foot close to the pelvic cavity. Squeeze the left elbow to the edge of the right thigh, lean on the back of the right hand.
- Turn your head to the right and look away.
- With the help of the left hand, turn the lower back more.
- In the state of maximum stretching of the muscles, take a few breaths and return to the starting position.
- Repeat the other way.
Salamba Shirshasana or hood
Salamba Shirshasana will perfectly deepen the respiratory rate and open the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow down the heartbeat and lower blood pressure.
For safety, it is recommended to place the stand close to the wall.
To enter Salamba Shirshasana, you need to do the following:
- Put on the carpet and kneel next to it.
- Bend with your forearms in the middle of the mattress. Elbows shoulder-width apart.
- Combine and combine the fingers, forming a bowl with the palms. Keep your fingers connected to each other throughout the asana.
- Place the crown of the head on the floor so that the palm of the hand covers the back of the head.
- Bring your knees to your head.
- As you breathe in, pull your bent knees off the ground and lift your legs with a light motion. Lift your legs at the same time.
- Legs bent at the back, heels pressed to the hips.
- Slowly straighten your legs when you feel confident.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This asana completes a set of exercises to lose weight. Helps relax whole body
It is necessary to lie down, spread the lower extremities at a comfortable distance, the hands lie comfortably across the body, raise the palms. Relax, close your eyes.
Concentrate on your breath. Try to lie in and out. We offer you to watch the video "Yoga to lose weight in 30 minutes".
How to find your version of weight loss poses
Yoga is a system of Indian asanas that supports human health and fitness. Only in harmony of body and soul can any result be achieved.
For the effectiveness of the choice of exercises for weight loss, it is important to consider the following points:
- You need the intensity of the lessons to get the shape you want quickly.
- If you have health problems, choose lighter asanas.
- With strength training, you can both lose weight and increase muscle mass. Women who want to lose weight must take this into account.
- When you have stretching asanas, you don't have to worry about increasing muscle mass.
- There should be no pain after class, the only exception may be DOMS.
- The feeling of other pains indicates errors in the execution of asanas.
Yoga opportunities to lose weight
Yoga to lose weight is:
- The body receives a certain amount of physical activity to help burn excess calories.
- Metabolism improves.
- A person is used to eating properly without much effort, there is no desire to eat unhealthy food.
- A person who practices yoga systematically has the ability to breathe properly not only in the classroom, but in everyday life. The body is enriched with oxygen.
Complexes are selected to activate all muscle groups. Thus, the hips will be elastic after a few months.
This is important because the gluteal muscles are difficult to manipulate. Regular exercise will remove fat in problem areas, muscles will relax, and joint mobility and flexibility will improve.