The system of yoga exercises 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?
The benefits of yoga for weight loss
Yoga asanas are exercises performed in a static mode. Due to the low intensity of training, the practice of yoga is considered ineffective in the fight against excess weight. To notice the effect of weight loss, static loads should be practiced for a long time and often. Therefore, they are rarely used as a stand-alone weight loss product. In its ability to burn calories quickly, yoga can not compete with intense dynamic exercises, but it has an important advantage: 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 improving the functioning of all organs and systems, weight loss achieved with the help of yoga is maintained for a long time.
Basic rules of yoga
For yoga to be effective for weight loss, you need to exercise regularly: preferably every day, but in any case at least three times a week. You need to move from simple to complex, slow and gradual. First, the simplest asanas are mastered and only after fixing them the load can become more complicated. Do not prematurely increase the intensity and difficulty of your workout. Haste leads to injury and violation of one of the key principles of yoga: asanas should not be performed through pain and discomfort, the practice of yoga should be fun.
You need to 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. There should be at least two hours between the last meal and the workout. The study area should be well ventilated. To get away from outside sounds and create the right mood, you need to turn on soothing relaxing music. Melodies can be taken from special selections for yoga and meditation.
Yoga exercises for weight loss
- Straighten and spread your legs as wide as possible. 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 more. By practicing it regularly, you can strengthen the buttocks, inner and back of the thighs.
- Take a wide step forward with one foot. Get down in a stroke, shifting the weight of your body onto your legs. 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. Exercise works well on the muscles of the lower body.
- Put your belly on the mat. Pull the upper limbs forward, the lower ones straighten and connect. Alternately raise your head, shoulders and chest above the floor. Leave your abdomen pressed to the floor. Stay in the asana for as long as possible. With its help you can strengthen the chest muscles.
- In an upright position, straighten your body, place your legs wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, push your pelvis forward. After a moment's pause, straighten your legs. Do three repetitions. Posture burns fat on the thighs and buttocks, strengthens muscles.
- The starting position is the same as in the previous exercise: upright, legs wider than shoulders, arms chest. Take your socks apart and climb on top of them. Jump low and, landing on your toes, roll over on your heels. Make ten of these jumps. Exercise makes your legs thinner and stronger. Here the caviar is loaded especially well.
- Lie on your back on the mat. Stretch your arms out to the side, rest your palms on the floor. Raise your upright legs smoothly, straighten them, and keep moving so that they end up 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 press muscles are well trained.
- While lying on your back, bend your legs and raise your knees to your chest. Then lift your legs, stretching them to the ceiling. Simultaneously straighten your legs, support your back with your hands, thus helping to keep your legs, pelvis and waist upright. Rest your elbows on the floor. Stay in the asana for as long as possible. Try not to swing, do not bend your legs, watch your breathing.
- Turn on your stomach. Place your palms on the mat near the shoulder joints. Place your toes on the floor. As you exhale, abruptly bring your pelvis back and up, pulling your heels toward the floor. The body should take the following position: the head is between the arms, the occipital area extends downwards, the legs and back are straight. After a moment's pause, move your feet to your palms with a jump. Straighten your legs and wrap them with your hands. Bring your chest 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 near your knees and lift your legs. They should be as straight as your back. Keep your head so that your gaze is directed diagonally: up and forward. As you exhale, place your arms in front of you parallel to the floor. In this exercise, the abdominal muscles are well strengthened.
- Take an upright position. Make a wide forward blow with emphasis on the right leg. The knee of the placed back foot should touch the floor, the toe should be stretched. Keep your back straight. Raise your arms above your head, pointing them to the side. Raise your head, stretch your arms up, align your body in one line - from the top of the pelvis to the fingers. Pause for a minute. Lower your arms to shoulder level and spread them apart. Gently turn your body to the left, keeping your back straight. A parallel should be formed between the lines of the arms and legs. Turn your head to the left, stretch your arms. After twenty seconds, carefully turn to the other side. Pause again for twenty seconds and rotate, placing the body straight. Place your left hand on the left side of your right foot with your forearm on the floor. Rotate the body to the right. Stretch with your right hand, turn your head to the hand. After a minute, place your right forearm on the left side of your right leg. Raise your other arm and stretch it. Hold again for a minute, then lower your arms and stand up. Do the next repetition of the other leg. The abdominal muscles are actively working here, especially the oblique muscles and the back of the thighs. Exercise strengthens and stretches 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 training.