Yoga exercise system develops strength, flexibility, stamina, 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 stationary mode. Due to the low intensity of training, yoga exercises are considered ineffective in the fight against extra pounds. In order for the effect of weight loss to be noticeable, prolonged use of static loadsand often has to be practiced. 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 exercise, but itsThere is a significant advantage: it encourages the body to get rid of extra pounds without stress and overload. It is also important that thanks to the normalization of metabolism and the improvement of the work of all organs and systems, with the help of yogaThe gained weight remains low for a long time.
basic rules of yoga
For yoga for weight loss to be effective, you need to train regularly: preferably daily, but in any case at least three times a week. You need to move slowly and gradually, from simple to complex. One should proceed slowly. At first, the simplest asanas are mastered, and only after correcting them can the load become complicated. Do not prematurely increase the intensity and difficulty of your workouts. Haste leads to injury and yoga poses. One of the key principles is violated: asanas should not be done through pain and discomfort, yoga practice should be enjoyable.
You need to exercise 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 meals and your workouts. The study area should be well ventilated. To isolate from outside sounds and create a suitable mood, you need to turn on calming relaxing music. Tunes can be taken from special selections.
yoga exercise for weight loss
- Straighten and spread your legs as far as you can. Lean forward and place both hands on the floor. Tighten and tense 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. With regular practice you can strengthen the buttocks, inner and back thighs.
- Take a wide step forward with one leg. Transferring your body weight to the stepping leg, lower yourself into a lunge. The other leg remains extended backward. With your hands on the sides of your bent kneetouch the floor.
- Lower your abs on the mat. Pull the upper limbs forward, the lower ones straight and connected. Successively lift your head, shoulders, and chest off the floor. Release your abdominals by pressing them to the floor. Posture as high as you canStay in. With its help, you can strengthen the pectoral muscles.
- In standing position, straighten your body, place your feet wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, push your pelvis forward. Pause briefly. After that, straighten your legs. Do three reps. This asana burns the fat of the thighs and buttocks, strengthens the muscles.
- The starting position is the same as in the previous exercise: standing straight, feet wider than shoulders, hands on chest. Spread your socks apart and lift yourself up on them. Jump down and, landing on your toes, yourRoll on the heels. Do ten of these jumps. The exercise makes your legs slimmer and stronger. The caviar gets a particularly good load here.
- Lie on your back on the mat. Extend your arms at your sides, rest your palms on the floor. Slowly raise your straight legs, bring them to an upright position and keep moving so that they are finally on the floor above your head. Stand parallel to the surface of the body. Remain in this position for a minute. Breathe evenly. Lower your legs slowly. Do two or three repetitions. The muscles of the press are well worked out in this asana.
- Continue to lie on your back, bend your legs and bring your knees to your ribs. Then raise your legs, extending them toward the ceiling. At the same time straightening your legs, arch your back with your hands. Extend forward, which helps to keep your legs, pelvis and lower back in an upright position. Keep your elbows on the floor. Stay as still as possible. Try not to move, don't bend your legs, Watch your breath.
- Roll onto your stomach. Place your palms on the mat near your shoulder joints. Place your toes on the floor. As you exhale, bring your pelvis up and down abruptly, pulling your heels toward the floor. The body should take the following position: the head is between the arms, its occipital region is stretched down, the legs and back are straight. After a moment's pause, move your legs to your palms with a jump. Straighten your legs and wrap your arms around them. Bring your ribs to your knees and the top of your head to your feet. Keep your legs as straight as you can. Repeat the asana three times.
- Sit with your palms under your thighs near your knees and your legs up. They should be as straight as your back. Keep your head so that your gaze is directed diagonally: up and forward. As you exhale, Straighten your arms in front of you parallel to the floor. The abdominal muscles are well strengthened in this exercise.
- Come to a standing position. Take a wide forward lunge, emphasizing your right leg. The knee of the laid back leg should touch the floor, the toe should be extended. Keep your back straight. Your arms should be over your head. Lift up, direct them across arms. Raise your head, raise your arms, aligning your body in one line - from the top of the pelvis to the fingers. Hold for a minute. Keep your arms at shoulder levelLower to the side and spread to the sides. Keeping your back straight, slowly turn the body to the left. A parallel should form between the lines of the arms and legs. Turn your head also to the left, spread your arms. Twenty secondsAfter, gently flip to the other side. Hold again for twenty seconds and twist keeping body straight. Place your left hand on the floor to the left of your right foot with your forearm. Turn body to the right. Turn body to the right. Raise by hand, turning your head toward your hand. After a minute, place your right hand on the left side of your right foot. Raise your other hand and lift it up. Lean back to the floor, then lower and straighten your arms. Do the next repetition on the other leg. The abdominal muscles, especially the oblique muscles and the back of the thighs, are actively working here. The exercises strengthen the spine. And stretches, 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. Huh.