The article provides detailed information on yoga for weight loss, one of the most effective methods to eliminate body fat in various areas of your body.
Extension
Yoga classes require a special level of body flexibility, so it is advisable to start the training with a stretch. Such a complex is perfect for beginning yogis, preparing the body for a static load.
- Stand up straight, put your feet together, lower your head. Begin to slowly lean down. Do not allow painful sensations, only muscle tension. Try to press your chest against your knees and spread your arms on either side of your legs.
- Take a step forward. Spread your toes out to the sides and place your back foot slightly to the right. Slowly lean towards the exposed leg, reaching for the toes with your hands.
- Grasp the corner of a wall or machine with your right hand. Hold your hand just above the shoulder joint. Gradually move your body away from your shoulder, stretching your chest muscles. Then change your hand.
yoga for weight loss
Why you should opt for yoga:
- As a form of physical activity, the oriental practice allows you to burn calories;
- thanks to classes the metabolism is accelerated;
- healthy eating habits are acquired and the perspective of the diet changes often.
There are many asanas in yoga. Some of them are intended to develop flexibility, endurance and strength. What are the best asanas for weight loss?
The composition of yoga complexes aimed at losing weight includes asanas called shatkarmas. These are cleansing exercises that saturate the body with oxygen as much as possible, and are also designed to increase metabolism. Proper breathing, which the shatkarmas teach, passes with a person into his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
warrior stance
Helps burn calories, strengthen the muscles of the body and legs. Build stamina.
Starting position: standing, legs together. Step forward so that the back leg remains straight and the front leg is bent at the knee. Next, you need to raise your hands above your head and connect them with your palms. Hold this position for one minute.
Thrust
Perfectly strengthens the hips and buttocks.
Take the pose of a warrior. With your front foot, slide forward, leaving your other leg straight. Extend your straight leg as far as you can. Lower your hands to the floor next to your feet. Maintain your balance in this asana for as long as possible.
Mountain Pose - Tadasana
Strengthens the muscles of the back, has a positive effect on posture.
Starting position: standing, toes touching each other. Stretch your legs and contract your stomach. Square your shoulders and push your chest forward. Stretch the arms along the body. Rhythmic, calm breathing. Stay in mountain pose for a minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To perform this exercise, you must come out of the lunge position by moving your leg back. In this case, the pelvis should be elevated, and the emphasis should be on the palms of the hands and feet. In this asana, the body should look like a triangle. After the asana, it is worth taking a posture of complete relaxation - shavasana (lie down in a comfortable position, relax the body and mind).
Lean forward from a standing position
From the initial standing position (legs are level, slightly apart), taking a breath, slowly bend over, trying to wrap your arms around your shins. You need to bend as much as possible, but not to the point of pain.
Posture 30-60-90
It works the muscles of the press wonderfully, removes the stomach.
Lie down on the mat, stretch your legs forward. Then raise your legs above the floor so that they make a 30-degree angle with the surface of the floor. During this time, you need to have time to take three breaths. Hold for a couple of seconds. Then repeat the same steps, but already raising the legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches the shoulders, helps strengthen the spine, back muscles and buttocks.
Starting position: lying face down on the floor. Then, keeping your elbows as close to your chest as possible, try to stand on your forearms, supporting yourself on the surface of the floor. After inhaling, gradually straighten your arms, raising your body as high as possible. You should hold this position for about a minute. Exhaling, take the starting position.
contraindications
Even such a calm type of physical activity has contraindications. Do not practice yoga when:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to arterial hypertension;
- fragility of blood vessels;
- phlebeurysm;
- pregnancy and lactation - partially.
It was yoga for beginners at home to lose weight. The exercises, as you can see, are quite simple.