The yoga exercise system develops strength, flexibility, endurance, coordination. With the help of yoga, you can improve your body health and psycho-emotional state. But how effective are yoga asanas for weight loss?
Benefits of yoga for weight loss
Asana yoga is an exercise performed in a static mode. Due to the low training intensity, yoga practice is considered ineffective in combating extra pounds. For the effects of weight loss to be noticeable, static loads need to be practiced for a long and frequent time. Therefore, they are rarely used as an independent way to lose weight. In its ability to burn calories quickly, yoga can’t compete with intense dynamic exercise, but it has an important advantage: it encourages the body to lose extra pounds without stress and strain. It is also important that thanks to the normalization of metabolism and improved work of all organs and systems, weight loss achieved with the help of yoga continues for a long time.
The basic rules of yoga
In order for yoga for weight loss to be effective, you need to practice regularly: preferably every day, but in any case at least three times a week. You should move from simple to complex, slowly and gradually. First, the asana is the easiest to master, and only after correcting it, the load can become complicated. Do not increase the intensity and difficulty of your workout ahead of time. Haste leads to injury and violation of one of the main principles of yoga: asanas should not be done through pain and discomfort, yoga practice should be fun.
You need to exercise slowly and thoroughly, focusing on breathing and muscle work. You need comfortable clothing and a yoga mat to practice. You need to practice on an empty stomach. There should be at least two hours between your last meal and your workout. The study area should be well ventilated. To get away from outside noise and create the right mood, you need to turn on quiet relaxing music. Melodies can be taken from special options for yoga and meditation.
Yoga exercises for weight loss
- Straighten and stretch your legs as wide as possible. Bend forward and place both hands on the floor. Tighten and tense the gluteus muscles. Remain in this position for about a minute. Keep your breathing free, deep and rhythmic. Complete the exercise and enter the asana twice more. By practicing it regularly, you can strengthen your back, inside and back thighs.
- Take a sweeping step forward with one foot. Lower yourself into the lunge, transferring your weight to the stepping foot. The other leg is extended backwards. Touch the floor with your hands on the sides of your bent knees. Stay in this position for at least a minute. Control your breathing. Step three times with each foot. Exercise works well the muscles of the lower body.
- Put your stomach on the mat. Pull the upper limb forward, straighten the lower and connect. Lift your head, shoulders and chest in sequence on the floor. Let your stomach be pressed to the floor. Stay in the asana for as long as possible. With its help, you can strengthen the chest muscles.
- In a standing position, straighten your body, place your legs wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, pushing your pelvis forward. After pausing, straighten your legs. Do three repetitions. Poses burn fat in the thighs and back, strengthen muscles.
- The starting position is the same as in the previous exercise: standing upright, legs wider than shoulders, arms at chest. Spread out your socks and lift yourself up on them. Jump low and, landing on your toes, roll to your heels. Do these ten jumps. Exercise makes your legs slimmer and stronger. The caviar gets a very good load here.
- Lie on your back on the mat. Stretch your arms at your sides, place your palms on the floor. Lift your legs smoothly, bring them to an upright position and continue moving further so that in the end it rests on top of your head parallel to the floor surface. Stay in this position for a minute. Breathe evenly. Lower the legs slowly. Do two or three repetitions. In this asana, the press muscles are well trained.
- Continue to lie on your back, bend your legs and bring your knees to your ribs. Then lift your legs, extending them toward the ceiling. At the same time as straightening your legs, prop your back with your hands, thus helping to keep your legs, pelvis and lower back in an upright position. Rest your elbows on the floor. Stay in the asana for as long as possible. Try not to sway, do not bend your legs, watch your breathing.
- Roll over your stomach. Place your palms on the mat near your shoulder joints. Place your toes on the floor. With an exhale, bring your pelvis back and up abruptly, pulling your heels to the floor. The body should assume the following position: the head is between the arms, the occipital area is stretched down, legs and back straight. After a short pause, move your feet to the palms of your hands with a jump. Straighten your legs and wrap your arms around them. Bring your ribs to your knees and the top of your head to your feet. Keep your legs as straight as possible. Repeat the asana three times.
- Sit with your palms under your thighs near your knees and lift your legs. They should be as straight as your back. Keep your head so that your gaze is directed diagonally: up and forward. As you exhale, straighten your arms in front of you parallel to the floor. In this exercise, the abdominal muscles are well strengthened.
- Get a standing position. Perform a wide forward jump with emphasis on your right foot. The knees of the feet placed backwards should touch the floor, the toes stretched out. Keep your back straight. Raise your hands above your head, guide them across the sides. Lift your head, stretch your arms upwards, align your body in a line - from the top of the pelvis to the fingers. Stop for a while. Lower your arms to shoulder level and stretch to the sides. Slowly turn your body to the left, making sure your back is straight. A parallel should be formed between the arm and leg lines. Turn your head to the left as well, reach out. After twenty seconds, slowly turn to the other side. Pause again for twenty seconds and turn around, placing the body straight. Place your left hand on the left side of your right foot with your forearm on the floor. Turn your body to the right. Stretch with your right hand, turn your head to your hand. After a minute, place your right arm on the left side of your right foot. Lift your other hand and stretch it out. Hold for another minute, then lower your arms and straighten. Do the next repetition on the other leg. The abdominal muscles, especially the oblique muscles, and the back of the thighs are actively working here. Exercise strengthens and stretches the spine, improves posture.
Yoga not only helps to lose weight, but also improves coordination, making the body flexible and strong. The first results of the program "Yoga for Weight Loss" became noticeable after about a month of classes.