The article provides detailed information about yoga for weight loss, one of the most effective methods for removing body fat in various areas of the body.
Stretching
Yoga classes require a special level of flexibility in the body, so it is recommended to start your workout with stretching. Such a complex is ideal for beginner yogis preparing the body for static load.
- Stand straight, put your feet together, lower your head down. Begin to slowly bend down. Do not allow painful sensations, only muscle tension. Try to press your chest to your knees and spread your arms on either side of your legs.
- Step one foot forward. Spread your toes out to the side and place the back leg slightly to the right. Slowly bend towards the open leg, trying to reach your toes with your hands.
- Grasp the corner of a wall or machine with your right hand. Keep your hand just above the shoulder joint. Gradually rotate your body from the shoulder, stretching the pectoral muscles. Then switch your hand.
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 views on 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 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 taught by shatkarmas, goes with a person in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior pose
Helps burn calories, strengthens 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 a minute.
Assault
Perfectly strengthens the hips and buttocks.
Assume the pose of a warrior. With the leg that is in front, lunge forward, leaving the other leg straight. Extend your right leg as far as possible. Lower your hands to the floor by your feet. Maintain balance in this asana for as long as possible.
Mountain pose - Tadasana
Strengthens back muscles, has a positive effect on posture.
Starting position - standing, toes touching each other. Extend your legs and pull in your abs. Straighten your shoulders and push your chest forward. Stretch your arms along your body. Breathing is rhythmic, calm. Stay in mountain pose for a 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 jumping 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 for complete relaxation - shavasana (lie down in a comfortable position, relax the body and mind).
Forward bending from a standing position
From the initial standing position (legs are equal, slightly apart), taking a breath, slowly bend down, trying to wrap your arms around the shins. You need to bend as much as possible, but not to the point of pain.
Pose 30-60-90
It perfectly trains the muscles of the press, 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 raise your legs to 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches 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 up on your forearms, resting on the surface of the floor. After inhaling, gradually straighten your arms, lifting 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 surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phleburism;
- pregnancy and breastfeeding - partially.
It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.