The article provides detailed information about yoga for weight loss, one of the most effective ways to remove body fat from various parts of the body.
Stretching
Yoga classes require special flexibility of the body, so it is advisable to start the training with stretching. Such a complex is perfect for beginner yogis who are preparing the body for static load.
- Stand up straight, put your feet together, lower your head. Begin to slowly bend down. Do not allow painful sensations, only muscle tension. Try to press your chest to your knees and extend your arms on either side of your legs.
- Step one foot forward. Extend your toes out to the sides and place your back foot slightly to the right. Slowly bend towards the open leg, trying to reach your toes with your hands.
- Grab the corner of the wall or machine with your right hand. Keep your arm directly above your shoulder joint. Gradually rotate the body away from the shoulder, stretching the pectoral muscles. Then switch hands.
yoga for weight loss
Why choose yoga:
- as a form of physical activity, Eastern practice allows you to burn calories;
- metabolism accelerates thanks to activities;
- healthy eating habits are acquired and attitudes towards nutrition often change.
There are many asanas in yoga. Some of them are designed 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 maximally saturate the body with oxygen and are also designed to increase metabolism. Correct breathing, which is taught by Shatkarmas, goes with a person into his daily life.
The initial yoga complex for weight loss consists of simple asanas.
Warrior pose
Helps burn calories, strengthens body and leg muscles. Develops endurance.
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. Next, you need to raise your hands above your head and join them with your palms. Hold this position for a minute.
Lung
Perfectly strengthens hips and buttocks.
Imagine a warrior pose. Lean forward with the front foot, keep the other leg straight. Extend your straight leg as far as possible. Place your hands on the floor next to your feet. Maintain balance in this asana for as long as possible.
Mountain Pose - Tadasana
Strengthens back muscles, positively affects posture.
Starting position - standing, fingers touching each other. Extend your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Extend your arms along your body. Breathing is rhythmic, calm. Stay in mountain pose for a minute.
dog pose
This basic asana allows you to stretch many muscles.
To perform this exercise, you should come out of the lunge position by pulling your leg back. In this case, the pelvis should be raised, and attention should be paid to the palms and feet. In this asana, the body should look like a triangle. After the asana, it is worth taking a pose of complete relaxation - shavasana (lie down in a comfortable position, relax your body and mind).
Leaning forward from a standing position
From the initial standing position (legs flat, slightly apart), while inhaling, slowly bend down, trying to wrap your arms around your calves. You need to bend as much as possible, but not to the point of pain.
Pose 30-60-90
Wonderfully develops 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 an angle of 30 degrees with the surface of the floor. During this time, you must have time to take three breaths. Hold for a couple of seconds. Then repeat the same steps, but already raise your 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, resting on the surface of the floor. After inhaling, gradually extend your arms, raise your body as high as possible. You need to hold this position for about a minute. Take the starting position while exhaling.
Contraindications
Even such calm physical activity has contraindications. Do not practice yoga when:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurism;
- pregnancy and breastfeeding period - partially.
This was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.