The article provides detailed information about yoga for weight loss, one of the most effective methods for eliminating body fat in different areas of your body.
laying down
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. Begin to bend slowly. Do not allow painful sensations, only muscle tension. Try to press your chest to your knees and stretch your arms 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 the toes with your hands.
- Grasp the corner of a wall or machine with your right hand. Keep your hand right above your shoulder joint. Gradually turn the body from the shoulder, stretching the chest muscles. Then switch 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 one's perspective on diet often changes.
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 shatkarma. 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 by shatkarmas, goes with a person in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior Pose
It helps in burning calories, strengthening the muscles of the body and legs. Develops endurance.
Starting position - standing, feet 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.
abscesses
Perfectly strengthens the hips and buttocks.
Take the pose of a warrior. With the leg that is in front, jump forward, leaving 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 the back muscles, has a positive effect on posture.
Starting position - standing, toes touch each other. Extend your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Extend your arms along your body. Rhythmic, calm breathing. 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 need to come out of the lunge pose by moving your leg back. In this case, the pelvis should 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 (lie down in a comfortable position, relax the body and mind).
Bending forward from a standing position
From the initial standing position (legs are even, slightly apart), while breathing, slowly bend down, trying to wrap your arms around your legs. You should bend as much as possible, but not to the point of pain.
Poses 30-60-90
It works the press muscles wonderfully, removes the stomach.
Lie 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 should have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but now raising your legs 60 and 90 degrees.
Cobra pose or Bhujangasana
Elongates 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 straighten your arms, raising your body as high as possible. You should 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 practice yoga when:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent operation;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurism;
- pregnancy and lactation - partly.
It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.