This article provides detailed information about yoga for weight loss, one of the most effective ways to lose fat from all parts of the body.
to stretch
Yoga classes require a special level of physical flexibility, so it is recommended that you start your workout with stretches. Such complexes are ideal for beginners in yoga, preparing the body for static loads.
- Stand up straight with your feet together and your head down. Begin to bend over slowly. Don't let the painful feeling be just a muscle pull. Try to press your chest toward your knees and spread your arms out to the sides of your legs.
- Step forward with one foot. Spread your toes out to the sides and place your back foot slightly to the right. Slowly bend toward your bare leg and try to reach your toes.
- Grab a corner of the wall or machine with your right hand. Hold your hands over your shoulder joints. Gradually move your body away from your shoulders, stretching your chest muscles. Then switch hands.
yoga for weight loss
Why you should choose yoga:
- As a form of physical activity, Oriental exercises allow you to burn calories;
- Thanks to the course, the metabolism is accelerated;
- Healthy eating habits are developed, and eating concepts often change.
There are many poses in yoga. Some of these are designed to develop flexibility, stamina and strength. What are the best asanas for weight loss?
The composition of the yoga complex aimed at weight loss includes asanas called shatkarmas. These are clean exercises that fill the body with as much oxygen as possible and are also designed to increase metabolism. The correct breathing taught by the shatkarmas follows a person into his daily life.
The original yoga complexes for weight loss consisted of simple asanas.
warrior pose
Helps burn calories and strengthens body and leg muscles. Build stamina.
Starting position - standing with legs together. Take a step forward, keeping the back leg straight and the front leg bent at the knee. Next, you need to bring your hands overhead and connected to your palms. Hold this position for one minute.
lunge
Perfectly strengthens the glutes and buttocks.
Take the pose of a warrior. Sprint forward with the front foot, keeping the other leg straight. Extend your straight leg as far as possible. Place your hands on the floor next to your feet. Hold the balance in this pose for as long as possible.
Tadasana - Tadasana
Strengthens the back muscles and has a positive effect on posture.
Starting position - standing with toes touching each other. Stretch your legs and draw in your abs. Straighten your shoulders and push your chest forward. Extend your arms along your body. Breathing is rhythmic and calm. Hold mountain pose for one minute.
dog style
This basic pose allows you to stretch a ton of muscles.
To perform this exercise, you should come out of the lunge position by moving your legs back. In this case, the pelvis must be elevated, and the emphasis should be on the palms and feet. In this pose, the body should look like a triangle. After the asana, it is worth taking a completely relaxed pose - shavasana (lie down in a comfortable position and relax).
Leaning forward from a standing position
From the initial standing position (legs together, slightly apart), inhale, slowly bend down, and try to wrap your arms around your calves. You need to bend as far as you can, but not so much that it hurts.
Posture 30-60-90
Excellent for working the press muscles and eliminating the stomach.
Lie on the mat with your legs stretched forward. Then lift your legs off the floor so they form a 30-degree angle with the floor surface. During this time, you need to have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but already raising the legs to 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches the shoulders and helps strengthen the spine, back muscles and hips.
Starting position - Lie face down on the floor. Then, with your elbows as close to your chest as possible, try to stand up with your forearms, leaning on the floor. After inhaling, gradually straighten your arms and lift your body as high as possible. You need to hold this pose for about a minute. Exhale, return to starting position.
Contraindications
Even this calm physical activity has contraindications. Do not practice yoga if:
- hernia;
- neoplastic disease;
- Cardiovascular diseases;
- recent surgery;
- infectious diseases;
- Tendency to high blood pressure;
- fragile blood vessels;
- varicose veins;
- Pregnancy and breastfeeding - section.
Here's yoga for beginners to lose weight at home. As you can see, these exercises are very simple.