The article provides detailed information about yoga for weight loss, one of the most effective methods to remove body fat in various areas of your body.
Extent
Yoga classes require a special level of body flexibility, so it is advisable to start your practice with a stretch. 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. Slowly begin to 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.
- Grasp 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 your shoulder and stretch your chest muscles. Then switch your hand.
yoga for weight loss
Why you should choose yoga:
- as a way of physical activity, Eastern practice allows you to burn calories;
- thanks to classes, the metabolism is accelerated;
- healthy eating habits are acquired and the view of one's 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?
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 designed to increase metabolism. Correct breathing, which is learned by shatkarmas, passes with a person into his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior Bag
Helps burn calories, strengthens the muscles in the body and legs. Develops endurance.
Starting position - standing, legs together. Take a step forward so that the back leg remains straight and the front leg bends at the knee. Next, raise your hands above your head and connect them with your palms. Hold this position for one minute.
Lung
Perfectly strengthens hips and buttocks.
Stand like a warrior. With the foot that is in front, jump forward, keeping the other leg straight. Extend your straight leg as far as possible. Lower your hands to 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. Stretch your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along your body. Breathe 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, come out of the lunge position by moving your leg back. In this case, the pelvis should be raised, and the weight 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 position of complete relaxation - shavasana (lie down in a comfortable position, relax in body and mind).
Leans forward from a standing position
From the original standing position (legs are even, slightly apart), take a breath, slowly bend down and try to wrap your arms around your shins. You should bend as much as possible, but not to the point of pain.
Position 30-60-90
Wonderfully trains the muscles of the press, removes the stomach.
Lie down on the mat, 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 take three breaths. Hold for a few seconds. Then repeat the same steps, but already raise your legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches the shoulders, helps strengthen the 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 against the floor surface. After inhaling, gradually straighten your arms and raise your body as high as possible. You should hold this position for about one minute. Exhale, take the starting position.
Contraindications
Even such a calm form of physical activity has contraindications. Do not practice yoga when you:
- complaining;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurism;
- pregnancy and breastfeeding - partially.
It was yoga for beginners at home for weight loss. The exercises are, as you can see, quite simple.