The article provides detailed information about yoga for weight loss, which is one of the most effective ways to eliminate body fat from different parts of your body.
Extension
Yoga classes require a special level of body flexibility, so it is advisable to start your practice with stretching. Such a complex is perfect for beginner yogis who prepare the body for a static load.
- Stand straight, put your feet together, lower your head. Begin to slowly bend down. Do not allow painful sensations, only muscle tension. Try to press your chest to your knees and spread your arms on either side of your legs.
- Step one foot forward. Spread your toes to the sides and place your back foot slightly to the right. Slowly bend towards the open leg, trying to reach your toes with your hands.
- Hold the corner of the wall or car with your right hand. Hold your hand above your shoulder joint. Stretching your chest muscles, slowly move your body away from your shoulders. Then switch your hand.
yoga for weight loss
Why you should choose yoga:
- as a method of physical activity, Eastern practice allows you to burn calories;
- thanks to classes, metabolism is accelerated;
- healthy eating habits are acquired and one's perspective on 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?
Yoga complexes aimed at weight loss include asanas called shatkarma. These are cleansing exercises that saturate the body with oxygen as much as possible and are also designed to increase metabolism. The correct breathing taught by Shatkarmas goes with a person into his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior Pose
It helps to burn calories and strengthen the muscles of the body and legs. Develops endurance.
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 should raise your hands above your head and join them with your palms. Hold this position for one minute.
Lunge
Perfectly strengthens hips and thighs.
Take the pose of a warrior. Step forward with the leg in front, keeping the other leg straight. Extend your straight leg as far as possible. Place your hands on the floor next to your feet. Maintain balance in this asana for as long as possible.
Mountain pose - Tadasana
It strengthens the back muscles and has a positive effect on the posture.
Starting position - standing, toes touching each other. Extend your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Extend your arms along the body. Breathing rhythmic, quiet. Stay in mountain pose for one minute.
dog pose
This basic asana allows you to stretch many muscles.
To perform this exercise, you need to come out of the lunge pose by pulling your leg back. In this case, the pelvis should be raised, 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 pose of complete relaxation - shavasana (lie down in a comfortable position, relax the body and mind).
Leaning forward from a standing position
From the initial standing position (legs equal, slightly apart), inhale, slowly bend and wrap your arms around your calves. You need to bend as much as possible, but not to the point of pain.
30-60-90 pose
It works the muscles of the press beautifully, removes the stomach.
Lie on the floor, stretch your legs forward. Then raise your legs above the floor so that they form an angle of 30 degrees with the floor surface. During this time you should have time to breathe three times. Hold for a few seconds. Then repeat the same steps, but now raise your legs 60 and 90 degrees.
Cobra pose or Bhujangasana
Elongates the shoulders, helps strengthen the spine, back muscles and hips.
Starting position - lying face down on the floor. Next, try to stand up on your forearms, resting on the surface of the floor, keeping your elbows as close to your chest as possible. After inhaling, gradually straighten your arms, raising your body as high as possible. You should hold this position for about a minute. Exhale, take the starting position.
Contraindications
Even such a quiet type of physical activity has contraindications. Do not practice yoga in the following cases:
- torn;
- oncological diseases;
- cardiovascular diseases;
- last transaction;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurism;
- pregnancy and lactation - partially.
It was yoga for beginners to lose weight at home. The exercises, as you can see, are quite simple.