Yoga exercise system develops strength, flexibility, endurance, coordination. With the help of yoga you can improve the health of your body and psycho-emotional state. But how effective are yoga asanas for weight loss?
The benefits of yoga for weight loss
Yoga asana is an exercise performed in a static manner. Due to the low intensity of exercise, the practice of yoga is considered ineffective in the fight against excess weight. In order for the weight loss effect to be noticeable, static loads must be performed long and often. Therefore, they are rarely used as an independent means of weight loss. With the ability to burn calories quickly, yoga can not compete with intense dynamic exercise, but it has an important advantage: it helps the body to get rid of extra pounds without stress and overload. It is also important to note that thanks to the normalization of metabolism and the improvement of the functioning of all organs and systems, the weight loss achieved with the help of yoga lasts a long time.
Basic rules of yoga
In order for yoga to be effective for weight loss, you need to practice it regularly: preferably daily, but in any case at least three times a week. You need to move from easy to difficult, slowly and gradually. At first, the simplest asanas are mastered and only after fixing them can the load be complicated. Do not increase the intensity and complexity of exercise prematurely. Acceleration leads to injury and violation of one of the main principles of yoga: asana should not be performed because of pain and discomfort, yoga practice should be enjoyable.
Exercises should be performed slowly and thoughtfully, focusing on breathing and muscle work. For exercise you will need comfortable clothing and a yoga mat. You need to exercise on an empty stomach. There should be at least two hours between the last meal and exercise. The training area should be well ventilated. To get rid of foreign sounds and create the appropriate mood, you need to turn on the soothing soothing music. Melodies can be taken from a special selection of 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. Stretch and stretch 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. With its regular exercise you can strengthen your buttocks, inner and back thighs.
- Take a step forward with one foot. Lower yourself to the lunge, drag your body weight up the ladder. The other leg remains outstretched again. Touch the floor with your hands on the sides of the bent knee. Stay in this position for at least a minute. Control your breathing. Step three times for each foot. Exercise works the lower body muscles well.
- Lay your belly on the carpet. Pull the upper limbs forward, straighten the lower limbs and connect. Consistently raise your head, shoulders and chest above the floor. Leave your belly by pressing on the floor. Stay in Asana for as long as possible. With its help you can strengthen the chest muscles.
- In a standing position, straighten the body, place the legs wider than the shoulders. Bend your knees, bring your shoulders down. Cross your arms in front of you, bring your pelvis forward. After a second 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: standing upright, legs shoulder-width apart, hands on chest. Unfold the socks and lift your head over them. Jump down and, sitting on your toes, jump on your heels. Perform ten of these jumps. Exercise makes the legs thinner and stronger. Caviar gets a particularly good load here.
- Start on the carpet with your back to it. Spread your hands on the sides, rest your hands on the floor. Raise your straight legs straight, bring them to a vertical position, and continue to move so that they are finally positioned 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. The press muscles in this asana are well trained.
- Continue to lie on your back, bend your legs and raise your knees to your chest. Then lift your legs, spread them to the ceiling. While straightening your legs, support your back with your hands to help keep your legs, pelvis, and spine upright. Rest your elbows on the floor. Stay in Asana for as long as possible. Try not to act, do not bend your legs, watch your breathing.
- Roll on the abdomen. Place your hands on the carpet near your shoulder joints. Place your toes on the floor. Exhale, suddenly lift your pelvis back and up, bring your heels to the floor. The body should occupy the following position: the head is between the arms, the occipital region is stretched down, the legs and back are straight. After a second pause, jump with your feet on your wrists. Straighten your legs and wrap your arms around them. Bring the ribs to the knees and the head to the feet. Keep your legs as straight as possible. Repeat the asana three times.
- Sit with your hands under your hips close to your knees and lift your legs. They should be as straight as your back. Hold your head so that your gaze is directed diagonally: up and forward. As you exhale, straighten your arms parallel to the floor in front of you. During this exercise, the abdominal muscles are well strengthened.
- Stand on your feet. Take a wide forward raise with the focus on the right foot. The knee of the back leg should touch the floor, the toe should be stretched. Keep your back straight. Raise your hands to the top, raise them to the sides. Lift your head, stretch your arms up, straighten your body in a line - from the top of the pelvis to the fingers. Wait a minute. Lower your arms to shoulder level and spread them out to the sides. Gently turn your body to the left, keeping your back straight. A parallel should be formed between the lines of the hands and feet. Turn your head to the left, spread your arms. After twenty seconds, gently turn to the other side. Hold again for twenty seconds and turn around, placing the body directly. Place the left hand on the left side of the right foot, on the forearm floor. Turn your body to the right. Stretch with your right hand, turn your head towards your hand. After one minute, place your right forearm on the left side of your right foot. Raise the other hand and stretch. Hold again for a minute, then lower your arms and straighten up. Perform the following repetition on the other leg. The abdominal muscles are actively working here, especially the oblique muscles and the back of the thigh. Exercise strengthens and stretches the spine, improves posture.
Yoga not only promotes weight loss but also improves coordination, making the body more flexible and strong. The first results of the program "Yoga for weight loss" become noticeable after about a month of lessons.