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.
Elongation
Yoga classes require a particular level of bodily flexibility, so it's a good idea to start your workout with a stretch. Such a complex is perfect for beginner yogis, preparing the body for a static load.
- Stand up straight, put your feet together, lower your head. Start slowly by bending over. Do not allow painful sensations, only muscle tension. Try to press your chest against your knees and spread your arms out to either side of your legs.
- Step forward one foot. Spread your toes to the sides and place your back foot slightly to the right. Slowly lean towards the exposed leg, trying to reach your toes with your hands.
- Grasp the corner of a wall or machine with your right hand. Hold your hand just above your shoulder joint. Gradually move your body away from your shoulder by stretching your chest muscles. So change hands.
yoga for weight loss
Why opt for yoga:
- as a means of physical activity, the oriental practice burns calories;
- thanks to the courses, the metabolism is accelerated;
- healthy eating habits are acquired and the vision of his diet changes often.
There are many asanas in yoga. Some of them aim to develop flexibility, endurance and strength. What are the best asanas for weight loss?
The composition of yoga complexes aimed at weight loss includes asanas called shatkarmas. These are cleansing exercises that saturate the body with as much oxygen as possible and are also designed to increase metabolism. Proper breathing, which is taught by shatkarmas, passes with a person in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
warrior pose
Helps burn calories, strengthens body and leg muscles. Develops stamina.
Starting position - standing, legs together. Take a step forward so that the back leg remains straight and the front leg is bent at the knee. Then you need to raise your hands above your head and connect them with your palms. Hold this position for one minute.
Slot
Perfectly strengthens the hips and buttocks.
Assume the pose of a warrior. With the foot in front, lunge forward, leaving the other leg straight. Extend your right leg as far as possible. Lower your hands to the ground next to your feet. Maintain balance in this asana for as long as possible.
Mountain Pose - Tadasana
Strengthens the back muscles, has a positive effect on posture.
Starting position - standing, toes touching. Stretch your legs and tuck in your stomach. Straighten your shoulders and push your chest forward. Stretch your arms along the body. Rhythmic, calm breathing. Stay in mountain pose for one 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 backwards. In this case, the pelvis should be raised, and the emphasis should be on the palms and feet. In this asana, the body should look like a triangle. After the asana, it is worth taking a pose for complete relaxation - shavasana (lying down in a comfortable position, relaxing the body and mind).
Lean forward from a standing position
From the initial standing position (legs are even, slightly apart), taking an inhale, 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.
Laying 30-60-90
Wonderfully works the muscles of the press, removes the stomach.
Lie down on the mat, stretch your legs forward. Then raise your legs above the floor so that they form a 30 degree angle with the surface of the floor. During this time, you must have time to take three breaths. Hold the position for a few seconds. Then repeat the same steps, but already raising your legs at 60 and 90 degrees.
Cobra pose or Bhujangasana
Stretches the shoulders, helps strengthen the spine, back muscles and buttocks.
Starting position - lying face down. 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 need to 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 you:
- hernia;
- oncological diseases;
- cardiovascular illnesses;
- recent surgery;
- Infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurysm;
- pregnancy and lactation - partially.
It was beginners yoga at home for weight loss. The exercises, as you can see, are quite simple.