The article provides detailed information about yoga for weight loss, one of the most effective methods to eliminate body fat in various areas of your body.
Stretching
Yoga classes require a special level of body flexibility, so it's a good idea 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 down. Begin to slowly lean down. Do not allow painful sensations, only muscle strain. Try to press your chest into your knees and extend your hands on either side of your legs.
- Step one foot forward. Spread your toes out to the side and place your back foot slightly to the right. Slowly bend towards the exposed leg, trying 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. Gradually turn your body away from your shoulder, stretching your chest muscles. Then it changed hands.
yoga for weight loss
Why you should choose yoga:
- As a form of physical activity, Eastern practice allows you to burn calories.
- thanks to the classes, the metabolism is accelerated.
- Healthy eating habits are acquired and perspectives on one's diet often change.
There are many asanas in yoga. Some of them are aimed at developing flexibility, endurance and strength. What are the best asanas for weight loss?
The composition of yoga complexes aimed at weight loss 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 taught by the shatkarmas, goes with man in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior pose
It helps in burning calories, strengthening body and leg muscles. Builds stamina.
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. Then you need to raise your hands above your head and connect them with your palms. Hold this position for one minute.
Lunge
Perfectly strengthens the hips and buttocks.
Take the stance of a warrior. With the leg in front, roll forward, keeping the other leg straight. Extend your straight leg as far as possible. Lower your hands to the floor next to your feet. Maintain balance in this asana for as long as possible.
Mountain Pose - Tadasana
Strengthens the back muscles, has a positive effect on body posture.
Starting position - standing, toes touch each other. Stretch your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along the body. Breathing rhythmic, calm. 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 will need to come out of the mouse stance by moving your leg back. In this case, the pelvis should be raised and emphasis should be placed on the palms and feet. In this asana, the body should look like a triangle. After the asana, it is worth taking a posture of complete relaxation - shavasana (lie down in a comfortable position, relax the body and mind).
Leaning forward from a standing position
From the initial standing position (legs are even, slightly apart), taking a breath, slowly bend down, trying to wrap your arms around your shins. You should bend as much as possible, but not to the point of pain.
Pose 30-60-90
Greatly works the muscles of the press, removes the stomach.
Lie on the mat, stretch your legs forward. Next, raise your legs off the floor so that they form a 30-degree angle with the floor surface. During this period, you should have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but already raising 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 rise on your forearms, resting on the surface of the floor. After inhaling, gradually straighten your arms, lifting your body as high as possible. You need to hold this position for about a minute. Exhaling, take the starting position.
Contraindications
Even such a calm type of physical activity has contraindications. Do not do yoga when:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- Venation;
- pregnancy and lactation - partially.
It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.