The yoga exercise system develops strength, flexibility, endurance, coordination. With the help of yoga, you can improve your bodily 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, yoga practice is considered ineffective in the fight against extra pounds. In order for the effect of weight loss to become noticeable, static loads have to be practiced for a long time and often. Therefore, they are rarely used as an independent means of weight loss. In terms of its ability to quickly burn calories, yoga cannot compete with intense dynamic exercise, 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 thanks 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 persists for a long time.
Basic rules of yoga
In order 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 should move from simple to complex, slowly and gradually. First, the simplest asanas are mastered, and only after fixing them, the load can be complicated. Do not increase the intensity and difficulty of your workout prematurely. Haste leads to injury and to a violation of one of the key principles of yoga: asanas should not be performed through pain and discomfort, yoga practice should be enjoyable.
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 your last meal and your workout. The study area should be well ventilated. To detach from extraneous sounds and create the appropriate mood, you need to turn on calm 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. Bend 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 two more times. By practicing it regularly, you can strengthen the buttocks, inner and back thighs.
- Take a sweeping step forward with one foot. Lower yourself into a lunge, transferring your body weight to the stepping leg. The other leg remains extended back. Touch the floor with your hands on the sides of your bent knee. Stay in this position for at least a minute. Control your breathing. Step three times with each foot. Exercise works well the muscles of the lower body.
- Place your stomach down on the mat. Pull the upper limbs forward, the lower ones straighten and connect. Sequentially raise your head, shoulders and chest above the floor. Leave your abdominals flat against the floor. Stay in the asana for as long as possible. With its help, you can strengthen the pectoral muscles.
- In a 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. After a moment's pause, straighten your legs. Do three reps. The pose burns fat on the thighs and buttocks, strengthens the muscles.
- The starting position is the same as in the previous exercise: standing straight, legs are wider than shoulders, arms on chest. Spread your socks apart and lift yourself up on them. Jump low and, landing on your toes, roll onto your heels. Perform ten of these jumps. Exercise makes your legs slimmer and stronger. The caviar gets a particularly good load here.
- Lie with your back on the mat. Stretch your arms at your sides, rest your palms on the floor. Smoothly raise your straightened legs, bring them to an upright position and continue to move further so that in the end they are located above your head parallel to the floor surface. Stay in this position for a minute. Breathe evenly. Lower your legs slowly. Do two or three repetitions. In this asana, the muscles of the press are well worked out.
- Continuing to lie on your back, bend your legs and bring your knees up to your ribcage. Then lift your legs, extending them towards the ceiling. While straightening your legs, support your back with your hands, thereby helping to keep your legs, pelvis and lower back in an upright position. Rest your elbows on the floor. Remain in the asana for as long as possible. Try not to sway, do not bend your legs, watch your breathing.
- Roll over onto your stomach. Place your palms on the mat near your shoulder joints. Place the toes of your feet on the floor. With an exhalation, abruptly bring your pelvis back and up, pulling your heels towards the floor. The body should take the following position: the head is between the arms, its occipital region stretches downward, 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 your arms around them. Bring your ribcage 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 down 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, straighten your arms in front of you parallel to the floor. In this exercise, the abdominal muscles are well strengthened.
- Get into a standing position. Take a wide forward lunge with an emphasis on your right leg. The knee of the leg put back should touch the floor, the toe stretches. Keep your back straight. Raise your arms over your head, guiding them across the sides. Raise your head, stretch your arms up, align your body in a line - from the top of the pelvis to the fingers. Pause for a minute. Lower your arms to shoulder level and spread out to the sides. Gently turn the body to the left, keeping your back straight. A parallel should form between the lines of the arms and legs. Turn your head to the left, stretch your arms. After twenty seconds, gently turn to the other side. Pause again for twenty seconds and turn, placing the body straight. Place your left hand on the left side of your right foot with your forearm on the floor. Turn the body to the right. Stretch up 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 up. Linger again for a minute, then lower your arms and straighten up. Perform the next repetition on the other leg. The abdominal muscles, especially the oblique muscles, and the back of the thighs are actively working here. 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 "Yoga for Weight Loss" program become noticeable after about a month of classes.