The article provides detailed information about yoga for weight loss, one of the most effective methods of removing fat deposits from various areas of your body. In addition, while studying the basic asanas for the back, arms, legs and abdomen, you will familiarize yourself with the basic rules of yoga, learn its useful qualities and contraindications, and also receive recommendations. rationale for training your own set of exercises. .
What is yoga for
Yoga is the oldest Indian tool for achieving inner and outer peace, as well as oneness with the world.. . . Thanks to a series of targeted exercises, everyone can achieve the desired well-being. In other words, it is advisable to properly develop a program with the help of freely available exercises in order to achieve the set goal.
At the same time, the main advantages of the method for losing weight include:
- Improvement of general conditionorganism, ensuring the normalization of metabolism.
- Flexibility.A weight loss program can be developed for almost every person.
- Improve potency. . . The right program will not only take care of the extra pounds, but also restore male strength.
- Strengthen women's health. . . Systematic exercises stimulate cells to rejuvenate and increase their elasticity. You will start to feel younger and it will show in your appearance.<1_img_centerxx>
- New perception of life. . . Yoga classes motivate and change thinking. You will have new goals and the energy to achieve them.
- Inner Peace. . . All the worries and resentments will finally start to leave you, leaving only the experience behind. You will learn to accept the world around you as it is.
- Increased endurance. . . After just a few sessions, you will feel toned, allowing you to perform a lot more daily tasks than you are used to.
- Standardization. . . The weight doesn't just go away. You achieve ideal proportions which will restore your image to normal health and cheerfulness.
Basic rules of yoga
To make yoga for weight loss as effective as the Tabata program, try to take the ground rules into account with all your responsibility inherent. You will only feel the results quickly if you exercise discipline.
The basic rules of yoga include:
- Consistency.Make your classes regular, on specific days and times.
- Experienced instructor. . . If you don't have any yoga experience, be sure to seek out an experienced mentor. He alone will show you the main mistakes and explain how, for example, to increase flexibility and relax the body through special breathing techniques.
- Pick a clean spot.An important point in yoga is where you plan to do the complex. He should be light and calm. Choosing the right location is important, as it will shape the overall feel of the resort.
- Move gradually. . . Don't tackle difficult poses right away. Go through it gradually, without putting too much strain on your body. Thus, you can work on the technique and eliminate possible problems related to the lack of physical ability to perform a particular action.
- Be aware of every movement. . . Awareness is an important part of yoga. You must clearly understand why you are doing a particular pose.
Basic asanas for weight loss
After studying the basic rules and principles of yoga, you can begin to familiarize yourself directly with the poses that will allow you to lose extra pounds quickly. And then we suggest that you familiarize yourself with several options of movements aimed at accomplishing the task directly in certain problem areas.
To note!The constant practice of yoga not only helps to get the body back into shape, but also increases a person's personal focus and also improves the speed of thinking.
For the belly
Traditionally, you should start with the most problematic area, and the stomach in this case is more than a reasoned example.
Bhujangasana
This is the first pose that we will examine. Its essence lies not only in the elimination of extra pounds, but also in a comprehensive study of the abdominal muscles. The aim of the exercise is to strengthen the upper torso, giving flexibility and strength to the back.
To do the exercise, lie face down on the mat and rest on your palms, which should be located directly under your shoulders. Your toes and chin should also touch the ground. While inhaling slowly, lift your torso onto your hands and bend your back as far as possible.
In this position you should be 15 to 30 seconds.Then, on a slow exhale, you need to return to the starting position. Repeat the exercise to lose weight, preferably at 10 to 15 second intervals, at least 5 times.
Dhanurasana
This pose aims to strengthen the central abdomen, as well as improve digestion and flexibility of the whole body. To perform, lie on your stomach, bend your knees, grab your ankles from the outside with your hands, and lift your shins. Then take a deep breath and bend well, pulling your pelvis and chest off the ground.
The head should also be pushed back as far as possible.In this position, you need to stand for about 15 to 30 seconds., then return to the starting position at the exit. It should be repeated 5 times with a pause of 10 to 15 seconds.
To note!For the best effect, you can rock a bit while lifting.
Naukasana
This pose is aimed at burning fat in the waist area. It also has a positive effect on appetite and leg muscles. First you need to lie on your back, stretch your legs and put your hands at your sides, palms up. Inhale slowly and lift your legs. Don't bend them at the knees, try to raise them as high as possible and keep them straight.
Then try to touch your toes with your hands. With all of this, you need to keep your body at a 45 degree angle. In this position you need to stay at least 15 seconds, then return to the starting position and repeat after 15 seconds.In total, you need to do 5 exercises.
Kumbhakasana
This pose is often called the plank. As a result of the exercise, you not only lose weight, but also take care to strengthen the muscles of the arms, legs, back, abdomen and neck. The classic pose requires you to kneel down and put your hands in front of you.
Next, you need to straighten your legs, stand on the tips of your toes, and lift your head looking ahead. From head to toe, your body should display a single straight line. In this position you should be 15 to 30 seconds.. . . It should be repeated 5 times at 15 second intervals.
Pavanamuktasana
A pose designed to strengthen the abdomen and hips and relieve pain in the lumbar region. In addition, correct performance normalizes bowel function, reduces acidity and significantly accelerates metabolism. The performance will require you to lie on your back, stretch your legs, and bring your arms parallel to them.
Then, while inhaling, stretch your legs keeping your heels together, and as you exhale, bend them at the knees and slowly bring them back to your chest. Wrap your arms around them and fix the position for 60 to 90 seconds. After exhaling, return to the starting position. This should be done 5 times with a 15 second pause.
To note!It is important to breathe deeply throughout the procedure.
For the legs
Often the legs also suffer from a poor diet or poor lifestyle. That is, you may also need to remove the fat from it. To do this, familiarize yourself with the following asanas.
Utkatasana
It's pretty easy to do. Stand up straight, squeeze your feet firmly, raise your hands, palms facing each other, and sit down until your knees are at a right angle.It is necessary to remain standing like this for 2 to 5 minutes.and try to pull the spine strongly upwards. Go up slowly, without jerks.
Sarvangasana
This pose is commonly referred to as "birch". Lie on the floor, then while exhaling, lift your legs above your head. The feet must be together. At the same time, try to tear off the lower back. Secure the body to the hands using the lever. You should stay in this position for as long as possible, remembering to breathe deeply. Then slowly return the body to its original state.
To note!Thanks to numerous studies, specialists have been able to prove the fact of a significant reduction in anxiety and an improvement in well-being in people who regularly practice yoga.
For the back
Oddly enough, the back also suffers from excess weight, especially with a prolonged poor lifestyle of the individual. To get rid of the accumulated effect, yoga also offers special poses.
Virabhadrasana II
A convenient way to strengthen and remove deposits from your back muscles. While standing, jump a bit andspread your feet about 130 cm. . . Then spread your arms out to the sides. At the same time, the palms should look at the ground.
<10_img_centerxx>Rotate your right foot so that it is at a right angle and facing the right side. The left leg also straightens up and turns a bit at this time, and both legs should stay in the same line. The right leg should bend at the knee up to 90 degrees.
Direct your right hand along the right leg and the left, respectively, along the left. Turn your head towards the bent knee. You need to stay in this position for 1 minute and then switch sides.
Shalabhasana
Sit on your stomach and place your arms at your sides. Then, at the same time, start pulling your head, chest, arms, and legs back.At the same time, the stomach cannot be opened.. . . Make sure to lift and straighten your butt. It is necessary to stay in this position as long as possible.
For hands
Another group of exercises we'll be looking at is the hand pose. They, like the legs, are severely affected by fatty deposits. Follow these two simple exercises to restore muscle tone and the appearance of your arms.
Adho Mukha Svanasana
Get on all fours so that your legs and arms are shoulder-width apart. Press your toes on the floor and slowly strike the pose, while aligning your knees. At the same time, the foot should be completely on the ground.Do this pose for at least a minute.. . . Then, returning to the starting position, pause for 15 seconds and repeat the cycle several times.
Vasishthasana
This pose aims to restore the muscles of the arms. Get on all fours. The arms and legs should be turned vertically and the body weight should be transferred to the left arm. Then lift your right hand off the floor and turn your whole body forward so that the left hand and the knee of the same name are on the floor.
The rest of the body should be in a horizontal plane. Inhale with your stomach and hold this position for as long as possible. Then repeat the same process for the opposite hand.
Tips to improve efficiency
In order for yoga for weight loss to have the same positive effect as aerobics, we recommend that you do not neglect the general rules that are interpreted by famous mentors around the world.
Reference:UNESCO has classified yoga as intangible cultural heritage.
In order to improve efficiency:
- Don't eat too much.
- Avoid spicy foods.
- Give up sweets and starches.
- Go vegetarian if possible.
- Avoid tea and prefer purified water.
Contraindications
Like running to lose weight, the method of losing extra pounds considered in the article has a number of contraindications that you should take into account.
Warning!Neglecting these factors will worsen your general well-being and, most likely, lead to serious pain and complications.
To prevent this from happening, try to see your family doctor before starting classes and do a full body exam. Also try to remember the main list of contraindications.
It is forbidden to do yoga for weight loss when:
- The general severity of the condition. For example, when you have been battling an illness for a long time, and you have already managed to weaken yourself.
- Mental disorders.
- Organic lesions of the cardiovascular system. Yoga is prohibited for heart disease, tachycardia, arrhythmias and aneurysms.
- Diseases of the blood and various infectious injuries of the musculoskeletal system.
- Severe TBI and serious injuries of the spine, as well as in violation of the general structure of the body.
- Malignant neoplasms.
Yoga is a tool to achieve a perfect inner and outer state. . . Every year there are more and more practitioners of this art, which is the fundamental sign of high efficiency. Find a responsible mentor, tame all the intricacies and nuances of the exercises you need to lose weight, and achieve the perfect figure with minimal effort.