The yoga exercise system develops strength, flexibility, endurance, coordination. With the help of yoga, you can improve your physical health and psycho-emotional state. But how effective are yoga asanas for weight loss?
The benefits of yoga for weight loss
Yoga asanas are exercises performed in static mode. Due to the low intensity of the training, the practice of yoga is considered ineffective in the fight against extra pounds. In order for the effect of weight loss to become noticeable, static loads must be practiced long and often. Therefore, they are rarely used as an independent means of losing weight. In its ability to burn calories quickly, yoga cannot compete with intense dynamic exercise, but it has an important advantage: it encourages the body to shed the extra pounds without stress and overload. It is also important that thanks to the normalization of metabolism and the improvement of the work of all organs and systems, the weight loss achieved with the help of yoga persists for a long time.
Basic rules of yoga
In order for yoga for weight loss to be effective, you need to train regularly: preferably every day, but in any case at least three times a week. You should go from simple to complex, slowly and gradually. First, the simplest asanas are mastered, and only after fixing them, the load can be complicated. Don't prematurely increase the intensity and difficulty of your workout. Haste leads to injury and the violation of one of the key principles of yoga: asanas should not be performed through pain and discomfort, yoga practice should be enjoyable.
It is necessary to perform the exercises slowly and carefully, focusing on breathing and muscle work. You will need comfortable clothing and a yoga mat to exercise. You need to train 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 disconnect from extraneous sounds and create the appropriate atmosphere, it is necessary to activate a calm and relaxing music. The melodies can be taken from special selections for yoga and meditation.
Yoga exercises for weight loss
- Straighten and spread your legs as much as possible. Lean forward and place both hands on the floor. Tighten and stretch the gluteal muscles. Stay in this position for about a minute. Make sure your breathing is free, deep and rhythmic. Complete the exercise and enter the asana two more times. By practicing it regularly, you can strengthen your glutes, inner thighs and back.
- Take a large step forward with one foot. Lower yourself into a lunge, transferring your body weight to the stepping leg. The other leg remains stretched back. Touch the floor with your hands on the sides of the bent knee. Stay in this position for at least a minute. Check your breathing. Take three steps with each foot. Exercise works your lower body muscles well.
- Rest your stomach on the mat. Pull the upper limbs forward, the lower ones straighten and come together. Sequentially raise your head, shoulders, and chest off the floor. Leave your abs pressed against the floor. Stay in the asana as long as possible. With its help, you can strengthen the pectoral muscles.
- In a standing position, straighten your body, place your feet wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, push your hips forward. After a moment of pause, straighten your legs. Do three repetitions. The pose burns fat on the thighs and buttocks, strengthens the muscles.
- The starting position is the same as in the previous exercise: standing, legs wider than shoulders, arms on the chest. Spread the socks apart and lift up on them. Jump down and, landing on your toes, roll onto your heels. Perform ten of these jumps. Exercise makes your legs leaner and stronger. Caviar gets a particularly good load here.
- Lie down with your back on the mat. He stretches his arms to his sides, rests his palms on the floor. He gently raises his straightened legs, bring them upright and keep moving further so that they are eventually overhead parallel to the floor surface. Stay in this position for a minute. Breathe evenly. Slowly lower your legs. Do two or three repetitions. In this asana, the muscles of the press are well trained.
- While still lying on your back, bend your legs and bring your knees up to your ribcage. Then lift your legs, extending them towards the ceiling. As you straighten your legs, rest your back with your hands, thereby helping to keep your legs, pelvis, and lower back in an upright position. Rest your elbows on the floor. Stay in the asana as long as possible. Try not to swing, do not bend your legs, watch your breathing.
- Roll on the stomach. Place your palms on the mat near your shoulder joints. Place your toes on the floor. With an exhalation, sharply bring your pelvis back and up, pulling your heels towards the floor. The body should assume the following position: the head is in the arms, its occipital region extends downwards, the legs and back are straight. After a moment of pause, move your feet to your palms with a jump. Straighten your legs and wrap your arms around them. Bring the rib cage to the knees and the top of the head to the 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. Hold 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.
- Stand up straight. Do a wide lunge forward with an emphasis on the right leg. The knee of the put in leg must touch the floor, the toe stretches. Keep your back straight. Raise your arms above your head, guiding them along the sides. Raise your head, stretch your arms, align your body in one line - from the upper part of the pelvis to the fingers. Pause for a minute. Lower your arms to shoulder height and spread them out to the sides. Gently rotate your body to the left, keeping your back straight. A parallel should form between the lines of the arms and legs. Also turn your head to the left, stretch your arms. After twenty seconds, gently turn away. Stop again for twenty seconds and turn around, putting your body straight. Place your left hand on the left side of your right foot with your forearm on the ground. Turn your body to the right. Reach out with your right hand, turn your head towards your hand. After a minute, place your right forearm on the left side of your right foot. Raise your other hand and stretch it out. Again linger for a 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 actively work here. Exercise strengthens and lengthens the spine, improves posture.
Yoga not only helps to lose weight, but also improves coordination, makes the body flexible and strong. The first results of the "Yoga for Weight Loss" program become evident after about a month of classes.