The article provides detailed information about yoga for weight loss, one of the most effective methods for eliminating body fat in various areas of the body.
Elastics
Yoga classes require special flexibility in the body, so it is advisable to start the practice with stretching. Such a complex is perfect for yoga beginners, preparing the body for static stress.
- Stand straight, put your feet together, put your head down. Begin to slowly lean 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 out to the sides and place your back foot slightly to the right. Slowly bend towards the exposed leg and try to reach your toes with your hands.
- Grab the corner of a wall or machine with your right hand. Hold your hand just above your shoulder joint. Gradually turn your body away from the shoulder and stretch your chest muscles. Then switch hands.
yoga for weight loss
Why you should choose yoga:
- as a means of physical exertion, oriental exercise allows you to burn calories;
- thanks to classes, metabolism is accelerated;
- healthy eating habits are acquired and one's dietary outlook often changes.
There are many asanas in yoga. Some of them aim to improve flexibility, endurance and strength. What are the best asanas for weight loss?
The composition of yoga complexes aimed at losing weight includes asanas called shatkarmas. These are cleansing exercises that saturate the body with oxygen as much as possible, and are also suitable for increasing metabolism. Proper breathing, known as shatkarmas, carries one into one's daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior Pose
Helps burn calories, strengthen the muscles of the body and legs. Develops endurance.
Starting position - standing, legs together. Take a step forward keeping the back leg straight and the front leg bent at the knee. Next, you need to raise your hands above your head and connect them with your palms. Hold this position for one minute.
Lungs
Perfectly strengthens hips and buttocks.
Take the position of a warrior. With the leg in front, step forward, leaving 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
Strengthens the muscles in the back, has a positive effect on posture.
Starting position - standing, toes touching each other. Extend your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along your body. Breathing rhythmically, calmly. Stay in mountain pose for one minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To perform this exercise, you should come out of lunge pose by moving your leg back. In this case, the pelvis must be raised and 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 complete relaxation - shavasana (lie down in a comfortable position, relax the body and mind).
Lean forward from a standing position
Take a breath, slowly bend down, try to wrap your arms around your shins from the starting position (legs are equal, slightly apart). You need to bend as much as possible, but not to the point of pain.
Position 30-60-90
Works great on the muscles of the press, removes the stomach.
Lie on the mat, stretch your legs forward. Then raise your legs off the floor so that they make a 30 degree angle with the floor surface. During this time, you need to have time to breathe three times. Hold for a few seconds. Then repeat the same steps, but when you raise your legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches shoulders, helps strengthen spine, back muscles and buttocks.
Starting position - lying face down on the floor. Then, keeping your elbows as close to your chest as possible, try to stand up on your forearms, leaning on the floor surface. After inhaling, gradually straighten your arms and raise your body as high as possible. You need to hold this position for about one minute. Exhaling, take the starting position.
Contraindications
Even such a gentle type of exercise has contraindications. Do not practice yoga when you:
- hernia;
- cancer diseases;
- cardiovascular diseases;
- recent operation;
- infectious diseases;
- tendency to hypertension;
- vascular fragility;
- ischemia;
- pregnancy and breastfeeding - partially.
It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.