The article provides detailed information on yoga for weight loss, one of the most effective methods for eliminating fat deposits in various areas of your 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 regarding the formation of your own set of exercises.
What is the use of yoga
Yoga is the oldest Indian tool for achieving inner and outer peace, as well as unity with the world.. . . Thanks to a targeted set of exercises, anyone can provide themselves with the desired well-being. In other words, it is advisable to correctly develop a program using freely available exercises in order to achieve this goal.
At the same time, the main advantages of the method for losing weight include:
- Improvement in general conditionorganism, providing for the normalization of metabolism.
- Flexibility.A weight loss program can be developed for almost every person.
- Improving potency. . . The correct program will not only take care of extra pounds, but also return male strength.
- Strengthening women's health. . . Systematic exercises stimulate cells to rejuvenate and increase elasticity. You will start to feel more youthful, and this is guaranteed to show in your appearance.
- 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 just a few sessions, you will feel toned, allowing you to perform many more daily tasks than you are used to.
- Normalization. . . The weight doesn't just go away. You achieve ideal proportions that will return normal health and vitality to your image.
Basic rules of yoga
In order for yoga for weight loss to be as effective as the Tabata program, try to take into account the fundamental 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 classes regular, on specific days and times.
- Experienced instructor. . . If you are inexperienced in yoga, be sure to seek an experienced mentor. Only he will point you to the main mistakes and give instructions on how, for example, to increase flexibility and relax the body through special breathing techniques.
- Pick a clean spot.An important point in 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, as it will shape the overall mood of the complex.
- Move gradually. . . Don't tackle difficult poses right away. Move on to them gradually, without overworking your body. So 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. . . Awareness is an important element of yoga. You must clearly understand why you are doing a particular pose.
Basic asanas for weight loss
Having studied the rules and basic 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 proper shape, but also increases a person's personal concentration, and also improves the speed of thinking.
For belly
Traditionally, you should start with the most problematic area, and the stomach in this case is more than a reasoned example.
Bhujangasana
This is the first pose we'll look at. Its essence lies not only in dumping 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 do the exercise, lie with your stomach on the mat and rest on your palms, which should be located directly under your shoulders. Your toes and chin should also touch the floor. While inhaling slowly, lift your torso on your hands and bend your back as far back as possible.
In this position, you need to be from 15 to 30 seconds.Then, on a slow exhalation, you should return to the starting position. Repeat the exercise for weight loss, preferably at intervals of 10-15 seconds, at least 5 times.
Dhanurasana
This pose is aimed at strengthening the central abdomen, as well as improving 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 well, tearing off the pelvis and chest from 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., and then return to the starting position at the exit. It should be repeated 5 times with a break of 10-15 seconds.
Note!For the best effect, you can swing a little while lifting.
Naukasana
This pose is aimed at 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 along the body, palms up. Inhale slowly and lift your legs. Do not bend them at the knees, try to raise them as high as possible and keep them straight.
Next, try to touch your toes with your hands. With all this, you must keep your body at an angle of 45 degrees. 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 the plank. As a result of the exercise, you not only lose weight, but also take care of strengthening the muscles in your arms, legs, back, abdomen and neck. The classic pose requires you to kneel down and put your hands in front of you.
Next, you should straighten your legs, standing on the tips of your toes, and raise your head, looking in front of you. From head to toe, your body should display a single, straight line. In this position, you need to be from 15 to 30 seconds.. . . It must be repeated 5 times at intervals of 15 seconds.
Pavanamuktasana
A pose designed to strengthen the abdomen and hips and relieve pain in the lumbar region. In addition, correct performance normalizes bowel function, reduces acidity and significantly speeds up metabolism. Execution will force you to lie on your back, stretch your legs and put your arms parallel to them.
Next, while inhaling, stretch your legs, keeping your heels together, and as you exhale, bend them at the 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 operation must be done 5 times with a break of 15 seconds.
Note!It is important to breathe deeply throughout the entire procedure.
For legs
Often, the legs also suffer from poor diet or lifestyle. That is, you may also need to remove fat from them. To do this, familiarize yourself with the following asanas.
Utkatasana
It is quite simple to do. Standing up straight, squeeze your feet tightly, raise your hands up, palms to each other and sit down until the knees form a right angle.It is necessary to stand like this for 2 to 5 minutes.and try to pull the spine up strongly. Climb slowly, without jerking.
Sarvangasana
This pose is popularly called "birch". Lie flat on the floor, and 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. Fix the body on the hands using the lever. 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, specialists have been able to prove the fact of a significant decrease in anxiety and an improvement in well-being in people who regularly practice yoga.
For the back
Oddly enough, the back also suffers from excess weight, especially with a prolonged wrong way of life of the individual. To get rid of the accumulated effect, yoga also provides special poses.
Virabhadrasana II
A practical way to strengthen and remove deposits from your back muscles. While in a standing position, jump a little andspread your feet about 130 cm apart. . . Next, spread your arms out to the sides. At the same time, the palms must 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 at this moment and turns a little, and both legs should remain in the same line. The right leg is required to bend at the knee up to 90 degrees.
Direct your right hand along the right leg, and the left, respectively, along the left. Turn your head towards the bent knee. You need 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, begin to pull your head, chest, arms and legs back.At the same time, the stomach cannot be opened.. . . Be sure to lift up and strain your buttocks. It is necessary to stay in this position as long as possible.
For hands
Another group of exercises that we will look at is hand poses. They, just like the legs, are seriously 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 come into a pose, while 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 break for 15 seconds and repeat the cycle a couple more times.
Vasishthasana
This pose is aimed at restoring the muscles in the arms. Get on all fours. The arms and legs will need to be turned vertically and the body weight should be transferred to the left arm. Next, lift your right hand off the floor and turn the whole body forward so that the left hand and the knee of the same name are on the floor.
The rest of the body should be in a horizontal plane. Breathe in with your stomach and fix 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 bring the same positive effect as aerobics, we recommend not to neglect the general rules that are interpreted by famous mentors from around the world.
Reference:UNESCO has listed yoga as an Intangible Cultural Heritage.
In order to improve efficiency:
- Don't overeat.
- Avoid any spicy foods.
- Give up sweets and starchy foods.
- Go vegetarian if possible.
- Avoid tea and prefer purified water.
Contraindications
Like running for weight loss, the method of losing extra pounds considered in the article has a number of contraindications that you must take into account.
Attention!Neglecting these factors will worsen your overall well-being and, quite possibly, lead to serious pain and complications.
To prevent this from happening, try to visit your family doctor before starting classes and do a complete examination of the body. Also try to remember the main list of contraindications.
It is forbidden to do yoga for weight loss 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 get pretty weakened.
- 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 injuries of the musculoskeletal system.
- Severe TBI 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 the exercises you need to lose weight and achieve the ideal figure with minimal effort.