The yoga exercise system develops strength, flexibility, endurance and coordination. Yoga 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 that are performed in a static mode. Due to the low intensity of training, yoga practice is considered ineffective in the fight against excess pounds. For the effect of weight loss to be noticeable, static loads must be practiced for a long time and often. Therefore, they are rarely used as an independent weight loss product. Yoga in its ability to burn calories quickly can not compete with intense dynamic exercise, but it has an important advantage: it encourages the body to lose weight without stress and overload. It is also important that due to the normalization of metabolism and the improvement of the functioning of all organs and systems, the weight loss achieved through yoga is maintained for a long time.
Basic rules of yoga
For weight loss yoga to be effective, you need to train regularly: preferably every day, but in any case at least three times a week. You should move slowly and gradually from simple to complex. First of all, the simplest asanas are mastered, and only after they are fixed can the load be difficult. Do not increase training intensity and difficulty prematurely. Haste leads to injuries and violation of one of the basic principles of yoga: asanas must not be performed with pain and discomfort, yoga practice must be pleasant.
Exercises should be done slowly and thoughtfully, focusing on breathing and muscle work. You will need comfortable clothes and a yoga mat to practice. Exercise on an empty stomach. There should be at least two hours between the last meal and training. The study place must be well ventilated. To get rid of foreign sounds and create a suitable mood, you need to turn on calm relaxing music. Melodies can be taken from special yoga and meditation favorites.
Yoga exercises for weight loss
- Straighten and spread your legs as wide as possible. Lean forward and place both hands on the floor. Tighten and tighten the gluteus 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 twice more. With regular practice, you can strengthen the buttocks, inner and back thighs.
- Take a big step forward with one foot. Descend by transferring the weight of the body to the walking leg. The other leg remains extended back. Touch the floor with your hands on the sides of the bent road. Stay in this position for at least a minute. Control your breathing. Step three times with each foot. Exercise works well on the muscles of the lower body.
- Place your stomach on the mat. Pull the upper limbs forward, straighten the lower and connect. Sequentially lift your head, shoulders and chest above the floor. Leave your abdomen pressed to the floor. Stay in the asana for as long as possible. With its help you can strengthen the chest muscles.
- When standing, straighten your body, place your legs wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, point your pelvis forward. After a moment's pause, straighten your legs. Repeat three times. Posture burns fat on the thighs and buttocks, strengthens muscles.
- The starting position is the same as in the previous exercise: standing up, legs wider than shoulders, arms on chest. Spread your socks and take off. Jump low and roll down on your heels as you lower your toes. Execute ten of these leaps. Exercise makes your legs slimmer and stronger. Caviar gets a particularly good load here.
- Lie on your back on the carpet. Stretch your arms to the sides, place your palms on the floor. Lift the straightened legs smoothly, place them in a vertical position and continue moving so that they are finally above the head parallel to the floor surface. Stay in this position for a minute. Breathe evenly. Slowly lower your legs. Repeat two or three times. The press muscles in this asana are well developed.
- While lying on your back, bend your legs and lift your knees to the sternum. Then lift your legs by stretching them against the ceiling. While straightening your legs with your hands, support your back to help keep your legs, pelvis and lower back upright. Press your elbows against the floor. Stay in the asana for as long as possible. Try not to bend, do not bend your legs, watch your breathing.
- Turn on your stomach. Place your palms on the mat near your shoulder joints. Place your toes on the floor. When exhaling, suddenly lift your pelvis back and up by pulling your heels against the floor. The body should be in the following position: the head is between the arms, the back of the neck is extended, the legs and back are straight. After a moment's pause, move your legs to your palms. Straighten your legs and wrap them with your hands. Tighten the chest to the knees and the top of the head at 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 the gaze is diagonal: up and forward. When exhaling, straighten your arms in front of you parallel to the floor. In this exercise, the abdominal muscles are well strengthened.
- Stand still. Make a wide forward outline, focusing on the right foot. The knees of the returned leg should touch the floor, the toe should stretch. Keep your back straight. Raise your arms above your head, moving them across the sides. Raise your head, stretch your arms up, level your body in a line from the top of your pelvis to your fingers. Pause for a minute. Lower your arms to shoulder level and spread to the side. Gently turn your body to the left, keeping your back straight. A parallel should be drawn between the arms and legs. Also turn your head to the left, stretch your arms. After twenty seconds, turn slightly to the other side. Stop again for twenty seconds and turn, placing your 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 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 up. Delay again for a minute, then lower your arms and straighten. Repeat on the other leg. The abdominal muscles, especially the oblique muscles, and the back of the thighs are active here. Exercise strengthens and stretches 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 visible after about a month of training.