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?
Benefits of yoga for weight loss
Yoga asanas are exercises performed in a static mode. Due to the low intensity of the training, the practice of yoga is considered ineffective in combating excess weight. Static loads need to be applied frequently and for a long time for the effect of weight loss to become noticeable. Therefore, they are rarely used as an independent means of weight loss. Yoga in its ability to quickly burn calories cannot compete with intense dynamic exercise, but it has an important advantage: it stimulates the body to get rid of extra pounds without stress and overload. It is also important that the weight loss achieved with the help of yoga continues for a long time, thanks to the normalization of metabolism and the improvement of the work of all organs and systems.
Basic rules of yoga
For yoga to be effective in losing weight, you need to train regularly: preferably every day, but in any case at least three times a week. You must go from the simple to the complex, slowly and gradually. First, the simplest asanas are mastered, and only after correcting them the load can become complex. Do not increase the intensity and difficulty of your workout prematurely. Haste leads to injury and a violation of one of the fundamental principles of yoga: asanas should not be performed with pain and discomfort, the practice of yoga should be pleasurable.
You need to do the exercises slowly and thoughtfully, focusing on breathing and muscle work. You will need comfortable clothes and a yoga mat to practice. You need to train on an empty stomach. There should be at least two hours between your last meal and your workout. The work area should be well ventilated. To distract from extraneous sounds and create the appropriate mood, you need to turn on calming, relaxing music. Melodies can be taken from special selections for yoga and meditation.
yoga exercises for weight loss
- Straighten your legs and open them as wide as possible. Lean forward and place both hands on the floor. Tighten and stretch 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 two more times. By practicing it regularly, you can strengthen the buttocks, inner and rear thighs.
- Take a wide step forward with one foot. Make yourself a lunge, transfer your body weight to the step leg. The other leg remains extended backwards. Touch the floor with your hands on the sides of your bent knee. Stay in this position for at least a minute. Control your breathing. Take three steps with each foot. Exercise works the muscles of the lower body well.
- Put your stomach on the mat. Pull the upper limbs forward, straighten and connect the lower limbs. Lift your head, shoulders, and chest alternately off the ground. Release your abdominals by pressing them to the floor. Stay in the asana for as long as possible. With its help, you can strengthen the pectoral muscles.
- Straighten your body while standing, placing your feet wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, pushing your pelvis forward. After a pause, straighten your legs. Do three repetitions. The pose burns fat in the thighs and buttocks, strengthens the muscles.
- The starting position is the same as in the previous exercise: stand straight, legs wider than shoulders, arms on chest. Pull your socks apart and lift yourself up on them. Jump low and land on your toes, rolling on your heels. Perform ten of these jumps. Exercise makes your legs slimmer and stronger. Caviar gets a particularly good load here.
- Lie on the mat with your back turned. Extend your arms at your sides, palms flat on the floor. Softly lift your straightened legs, bring them upright, and continue to move more until finally above your head, 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 work well.
- Continue to lie on your back, bend your legs and bring your knees to your rib cage. Then lift your legs, reaching them toward the ceiling. Support your back with your hands as you straighten your legs, helping to keep your legs, pelvis and lower back in an upright position. Put your elbows on the ground. Stay in the asana for as long as possible. Try not to sway, do not bend your legs, watch your breath.
- Roll it on your belly. Place your palms on the mat close to your shoulder joints. Put your toes on the ground. On an exhale, pull your heels toward the floor and suddenly pull your pelvis back and up. The body should take the following position: the head is between the arms, the occipital region is stretched down, the legs and back are straight. After a pause, move your feet in a jump towards your palms. Straighten your legs and wrap your arms around them. Bring your rib cage 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 with your palms under your thighs close to 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 parallel to the floor in front of you. This exercise strengthens the abdominal muscles well.
- Get into a standing position. Take a wide forward lunge, emphasizing your right leg. The knee of the back leg should touch the ground, the toes flexed. Keep your waist straight. Raise your arms above your head, directing them to the sides. Lift your head, raise your arms up, align your body in a line from the top of the pelvis to the fingers. Pause for a minute. Lower your arms to shoulder height and spread them to the sides. Keeping your back straight, slowly turn your torso to the left. A parallel should form between the lines of the arms and legs. Turn your head to the left and extend your arms. After twenty seconds, slowly turn to the other side. Pause again for twenty seconds and return with the torso straight. Place your left hand on the left side of your right foot with your forearm on the ground. Turn the torso to the right. Stretch with your right hand, turn your head to your hand. After a minute, put your right forearm on the left side of your right foot. Raise and extend your other hand. Pause again for a minute, then lower and straighten your arms. Do the next rep on the other leg. The abdominal muscles, especially the oblique muscles and the back of the thighs, work actively 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 program "Yoga for Weight Loss" become noticeable after about a month of classes.