System of yoga exercises that develop 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?
Benefits of yoga for weight loss
Yoga asanas are exercises performed in a static mode. Due to the low intensity of exercise, yoga is considered ineffective in the fight against extra pounds. In order for the weight loss effect to become noticeable, you must practice static loads for a long time and regularly. Therefore, they are rarely used as an independent means of weight loss. In terms of its ability to burn calories quickly, yoga can't compete with high-intensity interval training, but it has one important advantage: it encourages the body to shed extra pounds without stress and overload. . It is also important that thanks to the normalization of metabolism and improved work of all organs and systems, the weight loss achieved with the help of yoga will last for a long time.
Basic rules of yoga
For yoga to be effective for weight loss, you need to practice regularly: preferably daily, but in any case at least three times a week. You should move from simple to complex, slowly and gradually. First, the simplest asanas are mastered, and only after correcting them can the loading be complicated. Do not increase the intensity and difficulty of training too soon. Haste leads to injury and violates one of the main principles of yoga: asanas are not performed because of pain and discomfort, the practice of yoga should be enjoyable.
You need to perform the exercises slowly and carefully, focusing on breathing and muscle action. You will need comfortable clothing and a yoga mat to practice. You need to exercise 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 steer clear of extraneous sounds and create the right mood, you need to turn on soothing relaxing music. Melodies can be obtained from special selections for yoga and meditation.
Yoga exercises to lose weight
- Straighten and spread your legs as far as you can. Bend forward and place both hands on the floor. Squeeze and stretch the glutes. Hold 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 exercising regularly, you can strengthen your glutes, inner thighs, and back.
- Take a sweeping step forward with one foot. Lower yourself into a crouching position, shifting your body weight to your stepping foot. The other leg remains extended again. Touch your hands to the floor with your knees bent. Hold this position for at least a minute. Control your breathing. Step three times with each leg. Exercise strengthens the muscles of the lower body.
- Place your belly on the mat. Pull the upper limb forward, the lower limb straightened and connected. Sequentially raise your head, shoulders, and chest above the floor. Let your belly press against the floor. Hold the position for as long as possible. With its help, you can strengthen the pectoral muscles.
- In a standing position, straighten your body and place your feet shoulder-width apart. Bend knees, lower shoulders. Cross your arms in front of you, pushing your pelvis forward. After a pause, straighten your legs. Do it three times. The pose burns thigh and buttock fat and strengthens muscles.
- Starting position is the same as the previous exercise: stand up straight, feet wider than shoulders, hands in front of chest. Spread out your socks and lift yourself up over them. Jump low and land on your toes, rolling on your heels. Do ten of these jumps. Exercise makes your legs slimmer and stronger. The loaded caviar is especially good here.
- Lie on your back on the mat. Stretch your arms out to the sides, placing your palms on the floor. Gently lift your straight legs, bring them to an upright position, and continue moving further so that they are finally resting on top of your head parallel to the floor. Hold this position for one minute. Breathe regularly. Lower your legs slowly. Do two or three repetitions. In this asana, the muscles of the force are well worked.
- Continue lying on your back, bend your legs and bring your knees up to your chest. Then lift your legs, extending them toward the ceiling. At the same time when straightening your legs, use your hands to support your back, thereby helping to keep your legs, pelvis and lower back in a straight position. Place your elbows on the floor. Hold this position for as long as possible. Try not to sway, do not bend your legs, watch your breathing.
- Lie down. Place your palms on the mat near your shoulder joints. Place your toes on the floor. On an exhale, suddenly bring your pelvis back and raise, pulling your heels toward the floor. The body should be in the following position: the head is between the arms, its occipital region extends down, the legs and back are straight. After a pause, move your feet with your palms with a jump. Straighten your legs and wrap your arms around them. Bring your ribcage 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 down with your palms under your thighs near your knees and raise 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 strengthened very well.
- Get into a standing position. Stretch forward widely with the center of gravity on your right foot. The knee of the back leg should touch the floor, toes straight. Keep your back straight. Raise your arms overhead, pointing them to the sides. Raise your head, straighten your arms, line up your body - from the top of your pelvis to your fingers. Pause for a minute. Lower your arms to shoulder level and spread them out to the sides. Gently rotate to the left, keeping your back straight. A parallel will form between the lines of the arms and legs. Also turn your head to the left, straighten your arms. After twenty seconds, gently turn to the other side. Pause for twenty seconds again and rotate, straightening your body. Place your left hand on the left side of your right foot with your forearm on the floor. Turn to the right. Straighten your right arm, turning your head toward your hand. After one minute, place your right forearm on the left side of your right foot. Bring your other hand up and stretch it up. Stay for a minute, then lower your arms and straighten your body. Do the next repeat for the other leg. The abdominal muscles, especially the oblique muscles, the hamstrings are active here. Exercise strengthens and lengthens the spine, improving posture.
Yoga not only helps with weight loss but also improves coordination, making the body supple and strong. The first results of the program "Yoga for weight loss" become noticeable after about a month of attending classes.