The yoga practice system develops strength, flexibility, endurance and coordination. With the help of yoga, you can improve your physical health and psycho-emotional state. But how effective are yoga asanas for losing weight?
The benefits of yoga to lose weight
Yoga asanas are exercises performed in static mode. Due to the low intensity of the workout, yoga practice is considered ineffective in the fight against extra pounds. For the effect of weight loss to be felt, static loads must be exercised for a long time and often. Therefore, they are rarely used as an independent means of weight loss. In its ability to burn calories quickly, yoga cannot compete with intense dynamic exercises, but it has one important benefit: it encourages the body to get rid of extra pounds without stress and overload. It is also important that due to the normalization of metabolism and the improvement of the work of all organs and systems, the weight loss achieved with the help of yoga is maintained for a long time.
Basic rules of yoga
For weight loss yoga to be effective, you need to exercise regularly: preferably daily, but in any case at least three times a week. You have to move from the simple to the complex, slowly and gradually. The simplest asanas are mastered first, and the load can be complicated only after they are fixed. Do not increase the intensity and difficulty of your workout prematurely. Haste leads to injuries and violation of one of the key principles of yoga: asanas should not be performed with pain and discomfort, yoga practice should be enjoyable.
You should perform the exercises slowly and thoughtfully, focusing on breathing and muscle work. You will need comfortable clothing and a yoga mat to practice. You need to train on an empty stomach. Take at least two hours between your last meal and your workout. The test area should be well ventilated. You need to turn on calm relaxing music to break away from foreign sounds and create the right atmosphere. Melodies can be downloaded from special selections of yoga and meditation.
Yoga exercises for weight loss
- Straighten and spread your legs as far as possible. Lean forward and place both hands on the floor. Tighten and tighten the buttocks. Stay in this position for about a minute. Make sure your breathing is free, deep and rhythmic. Finish the exercise and step into your asana twice more. By exercising regularly, you can strengthen your buttocks, inner and back thighs.
- Take a big step forward with one foot. Lower yourself into an eruption and transfer your weight to the stepping foot. The other leg remains stretched back. Touch the floor with your hands on the side of the bent knee. Stay in this position for at least a minute. Control your breathing. Step three times with each foot. The exercise works the muscles of the lower body well.
- Place your belly on the mat. Pull the upper limbs forward, straighten and connect the lower limbs. Raise your head, shoulders, and chest one after the other above the floor. Let your belly press against the floor. Stay in your asana for as long as possible. You can use it to strengthen your pectoral muscles.
- When standing, straighten your body, put your legs wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, push the pool forward. After a moment's pause, straighten your legs. Perform three repetitions. The pose burns fat on the thighs and buttocks, strengthens the muscles.
- The starting position is the same as in the previous exercise: standing up straight, legs wider than shoulders, arms on chest. Stretch out your socks and lift yourself over them. Jump low and roll up on your heels while getting on your toes. Make ten such jumps. Exercises make your legs slimmer and stronger. The caviar gets a particularly good load here.
- Lie with your back on the carpet. Extend your arms to your side, put your palms on the floor. Gently lift your straightened legs, place them in a vertical position, and continue moving so that you are finally above your head parallel to the floor surface. Stay in this position for a minute. Breathe evenly. Slowly lower your legs. Perform two or three repetitions. In this asana, the muscles of the press are well developed.
- While lying back, bend your legs and pull your knees up to the rib arch. Then lift your legs, stretch toward the ceiling. As your legs straighten, support your back with your hands to help keep your legs, pelvis, and lower back upright. Rest your elbows on the floor. Stay in your asana for as long as possible. If possible, do not wobble, bend your legs, watch your breathing.
- Turn your stomach. Place your palms on the mat near your shoulder joints. Place your toes on the floor. As you exhale, suddenly pull your pool back and forth, pulling your heels toward the floor. The body should take up the following position: the head is between the arms, the occipital region extends downwards, the legs and back straight. After a moment's pause, move your foot to the palm of your hand. Straighten your legs and wrap your arms around them. Bring the rib arch to the knee and the top of the head to the foot. Keep your feet 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. When exhaling, straighten your arms in front of you parallel to the floor. In this practice, the abdominal muscles are well strengthened.
- Stand still. Drive forward a wide eruption with the focus on your right foot. The knees of the backed foot should touch the floor, the toe will stretch. Keep your back straight. Raise your arms above your head and guide them to the sides. Raise your head, stretch your arms, align your body in a line - from the top of the pool to your fingers. Pause for a minute. Lower your arms to shoulder level and extend to the side. Gently turn your body to the left, keeping your back straight. It should be parallel between the lines of the arms and legs. Also turn your head to the left, stretch your arms. After twenty seconds, gently turn it over to the other side. Stop again for twenty seconds and turn it over, placing your body straight. Place your left hand on the left side of your right foot so that your forearm is on the floor. Turn your body to the right. Stretch with your right hand, turn your head to your hand. After a minute, place your right forearm on the left side of your right foot. Raise your other hand and stretch it. Stay again for a minute, then lower your arm and straighten it. Perform the next repeat on the other leg. The abdominal muscles, especially the oblique muscles, as well as the back of the thighs work actively here. Exercise strengthens and stretches the spine, improves posture.
Yoga not only helps you lose weight, but also improves coordination, makes the body flexible and strong. The first results of the "Yoga for Weight Loss" program become noticeable after about a month of training.