The article provides detailed information on yoga for weight loss, which is one of the most effective ways to eliminate the formation of fat in various areas of your body. In addition, while learning 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 receive substantiated recommendations for the formation of your own exercise group. .
What is the use of yoga
Yoga is the oldest Indian tool for securing inner and outer peace as well as unity with the world.. . . Thanks to a series of targeted exercises, everyone can provide themselves with the desired well-being. In other words, it is advisable to develop a proper program using freely available exercises to achieve the set goal.
At the same time, the main advantages of the method for weight loss include:
- Improvement in general conditionan organism that provides normalization of metabolism.
- Elasticity.A weight loss program can be developed for almost anyone.
- Capacity building. . . The right program will not only focus on the extra pounds, but also restore male strength.
- Strengthening women's health. . . Systematic exercise stimulates cells to rejuvenate and increase elasticity. You will start to feel younger and it is guaranteed to show in your appearance.
- A new perception of life. . . Yoga classes motivate and change thinking. You will have new goals and energy to reach them.
- Internal peace. . . All the worries and resentments will finally start to leave you, only to leave the experience behind. You will learn to accept the world around you as it is.
- Increased endurance. . . After just a few sessions, you will feel toned, which allows you to perform more daily tasks than usual.
- Normalization. . . Weight doesn't just go away. You achieve the ideal proportions that will restore normal health and happiness to your image.
Basic rules of yoga
Try to follow the basic rules with all your internal responsibility to make Yoga for weight loss as effective as the Tabata program. You will feel the result quickly only if you show your discipline.
The basic rules of yoga include:
- Sequence.Schedule your classes on specific days and times.
- Experienced instructor. . . If you do not have yoga experience, definitely look for an experienced guide. Only he will show you the main mistakes and, for example, instruct you to increase comfort and relax the body with special breathing techniques.
- Choose a clean place.An important point in yoga is 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.
- Take things in stride. . . Do not immediately struggle with difficult poses. Gradually switch to them without working too hard on your body. Thus, possible problems related to the lack of physical ability to operate the technique and perform this or that action can be eliminated.
- Be aware of every move. . . Awareness is an important element of yoga. You need to clearly understand why you are posing.
Basic asanas for weight loss
After learning the rules and basic principles of yoga, you can begin to get acquainted directly with the poses that allow you to lose unwanted weight quickly. And then we offer you to get acquainted with several options for actions aimed at performing the task directly in certain problem areas.
Note!Regular yoga practice not only allows the body to be in the right shape, but also increases a person's personal concentration and speed of thinking.
For the abdomen
Traditionally, you should start with the most problematic area, and in this case the stomach is more than a grounded sample.
Bhujangasana
This is the first pose we will look at. Its essence is not only in losing extra pounds, but also in a comprehensive study of the abdominal muscles. The purpose of the training is to strengthen the upper body by giving flexibility and strength to the back.
To perform the exercise, lie on your stomach on the mattress and lean on your palms, which should be located directly under your shoulders. Your toes and chin should also touch the ground. As you breathe in slowly, lift your torso in your hands and bend your back as far back as possible.
In this case, you should be between 15 and 30 seconds.Then you should return to the starting position on a slow exhalation. Repeat the exercises for weight loss, preferably at intervals of 10-15 seconds, at least 5 times.
Dhanurasana
This pose aims to strengthen the abdominal cavity, as well as improve digestion and elasticity for the whole body. To perform, lie on your stomach, bend your knees, hold your ankles with your hands, and lift your legs. Then take a deep breath and bend your pelvis and chest well off the ground.
The head should be retracted as much as possible.In this case, you should stop for about 15-30 seconds.and then return to the starting position on the output. It should be repeated 5 times with an interval of 10-15 seconds.
Note!You can swing it a bit while lifting for the best effect.
Naukasana
This pose aims to burn fat in the lumbar region. It also has a positive effect on appetite and leg muscles. First, you should lie on your back, stretch your legs and put your hands on your body, raise your palms. Breathe slowly and lift your legs. Do not bend them at the knees, try to lift them as high as possible and keep them straight.
Then try to touch your fingers with your hands. With all this, you need to keep your body at an angle of 45 degrees. You should be in this position for at least 15 seconds, then return to the starting position and repeat after 15 seconds.You need to train 5 in total.
Kumbhakasana
This pose is often called a board. As a result of exercise, you not only lose weight, but also focus on strengthening the muscles in your arms, legs, back, abdomen and neck. The classic pose requires you to kneel and put your hands in front of you.
After that, you should straighten your feet, standing on your toes, and raise your head facing you. A single, straight line should be drawn from your body from head to toe. In this case, you should be between 15 and 30 seconds.. . . It should be repeated 5 times at intervals of 15 seconds.
Pavanamuktasana
A pose designed to strengthen the abdomen and hips and relieve pain in the lower back. In addition, proper performance normalizes intestinal function, reduces acidity and speeds up metabolism. Execution will force you to lie on your back, stretch your legs and put your arms parallel to them.
Then, as you breathe in, stretch your legs, keeping your heels together, and as you breathe in, bend your knees and slowly bring them to your chest. Wrap your arms around you and straighten the position for 60-90 seconds. After breathing, return to the starting position. This operation should be performed 5 times with an interval of 15 seconds.
Note!It is important to take deep breaths throughout the entire procedure.
For the feet
Often, the feet also suffer from poor nutrition or lifestyle. That is, it may be necessary to extract fat from them. To do this, check out the following asanas.
Utkatasana
It's pretty simple to do. Stand up straight, squeeze your legs tightly, raise your hands, put your palms together and sit until your knees form a right angle.It is necessary to stand for 2 - 5 minutes.and try to pull the spine up strongly. Climb slowly without squeezing.
Sarvangasana
This pose is popularly called "maple". Lie flat on the floor and lift your legs above your head as you breathe. The legs should be together. At the same time, try to tear your back. Straighten your body using your arms. You should stay in this position for as long as possible without forgetting to take a deep breath. Then slowly return the body to its original position.
Note!Numerous studies have shown that people who practice yoga significantly reduce anxiety and improve their well-being.
For the back
Surprisingly, the back, especially the individual, suffers from excess weight with a long-lasting wrong lifestyle. Yoga also provides special poses to get rid of the accumulated effect.
Virabhadrasana II
A practical way to strengthen and eliminate deposits in your back muscles. Jump a little and while standingspread your legs about 130 cm apart. . . Then extend your arms to the sides. At the same time, the palm should look at the floor.
Turn your right foot at a right angle so that it looks to the right. The left foot is also slightly straightened and rotated at this point, and both feet should remain in the same line. The right foot is required to bend at the knee up to 90 degrees.
Direct your right hand along the right foot and the left along the left, respectively. Turn your head to the bent knee. In this case, you need to stay for 1 minute and then change sides.
Shalabhasana
Sit on your stomach and place your arms across your body. Then, at the same time, start pulling your head, chest, arms and legs back.At the same time the stomach does not open.. . . Make sure you lift and tighten your hips. You need to stay in this position as long as possible.
For hands
Another training group we will look at is hand poses. They, like their feet, are severely 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 pose while aligning your knees. At the same time, the foot should be completely on the ground.Do this pose for at least a minute.. . . Then return to the starting position, take a break for 15 seconds and repeat the cycle several times.
Vasishthasana
This pose is aimed at restoring the muscles in the arms. Get up on all fours. The arms and legs should be rotated vertically and the body weight should be transferred to the left arm. Then lift your right hand off the ground and turn your whole body forward so that your left hand and knee of the same name are on the ground.
The rest of the body should be in a horizontal plane. Breathe through your stomach and correct this situation for as long as possible. Then repeat the same operation for the opposite party.
Tips to increase efficiency
In order for yoga to have the same positive effect as aerobics for weight loss, we advise you not to ignore the general rules explained by world-renowned mentors.
Reference:UNESCO has added yoga to the list of Intangible Cultural Heritage.
To increase efficiency:
- Don't eat too much.
- Avoid any spicy food.
- Avoid sweets and starchy foods.
- If possible, be vegetarian.
- Avoid tea and prefer purified water.
Contraindications
Like running for weight loss, the extra weight loss method covered in this article has a number of contraindications that you should consider.
Attention!Ignoring these factors will worsen your overall well-being and most likely lead to serious pain and complications.
To prevent this from happening, try to visit your family doctor and have a thorough physical examination before starting classes. Also try to remember the list of basic contraindications.
It is forbidden to do yoga for weight loss in the following cases:
- The general severity of the situation. For example, you have been battling a disease for a long time and you have already become very weak.
- Mental disorders.
- Organic lesions of the cardiovascular system. Yoga is contraindicated in heart disease, tachycardia, arrhythmias and aneurysms.
- Blood diseases and various infectious injuries of the musculoskeletal system.
- Severe TBI and severe spinal injuries are also a violation of the general structure of the body.
- Malignant neoplasms.
Yoga is a tool to achieve a perfect inner and outer state. . . Every year more and more people apply this art, which is a basic sign of high productivity. Find a responsible mentor, master all the subtleties and nuances of the exercises needed to lose weight, and achieve the ideal figure with minimal effort.