The article provides detailed information about yoga for weight loss, one of the most effective methods to eliminate body fat in different areas of your body.
stretching
Yoga classes require a special level of body flexibility, so it is advisable to start your workout with a stretch. Such a complex is perfect for beginner yogis, preparing the body for a static load.
- Stand straight, put your feet together, lower your head. Start down slowly. Does not allow painful sensations, only muscle strain. Try to push your chest to your knees, and spread your arms on either side of your legs.
- Step one foot forward. Spread your toes to the sides, and place your back foot slightly to the right. Slowly bend towards the exposed leg, try to reach your toes with your hands.
- Grab the corner of a wall or machine with your right hand. Keep your hand just above your shoulder joint. Slowly turn your body away from your shoulder, stretching your chest muscles. Then change your hand.
Yoga for weight loss
Why you should opt for yoga:
- as a way of physical activity, Eastern European practice allows you to burn calories;
- thanks to classes the metabolism is accelerated;
- healthy eating habits are raised and the outlook on his diet often changes.
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 for losing weight includes asanas called Shatkarmas. These are cleansing exercises that saturate the body with oxygen as much as possible, and are also designed to increase metabolism. Correct breathing, which is learned through Shatkarmas, happens with a person in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior pose
Helps to burn calories, strengthen the muscles of the body and legs. Develop 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 connect them with your palms. Hold this position for one minute.
lungs
Perfectly strengthens the hips and buttocks.
Take the position of a warrior. With the foot that is in front, lunge forward, leaving the other leg straight. Extend your straight leg as far as possible. Lower your hands to the floor next to your feet. Keep the balance in this asana as long as possible.
Mountain pose - Tadasana
Strengthens the muscles of the back, has a positive effect on posture.
Starting position - standing, touching toes. Stretch your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along the body. Breathing rhythmically, quietly. 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 should come out of lunge pose by moving your leg back. In this case, the pelvis must 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 of complete relaxation - Shavasana (lying in a comfortable position, relaxing the body and mind).
Lean forward from a standing position
From the original position (legs are even, slightly apart), breathe, slowly bend, try to wrap your arms around your bones. You need to bend as much as possible, but not to the point of pain.
Pose 30-60-90
Wonderfully works out the muscles of the press, removes the stomach.
Lie on the mat, stretch your legs forward. Then raise your legs over the floor so that they form an angle of 30 degrees with the floor surface. During this time you must have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but already raise your legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches the shoulders, helps to 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, laying on the floor surface. After inhalation, raise your arms gradually, raise your body as high as possible. You need to hold this position for about a minute. Exhale, take the starting position.
Contraindications
Even such a quiet type of physical activity has contraindications. Do not practice yoga if you:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent operation;
- infectious diseases;
- Tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurysm;
- Pregnancy and lactation - partly.
It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.