The yoga exercise system develops strength, flexibility, endurance and coordination. With the help of yoga, you can improve your bodily health and psycho-emotional state. But how effective are yoga asanas for weight loss?
The benefits of yoga for weight loss
Yoga asanas are exercises performed in a static mode. Due to the low intensity of the workout, the practice of yoga is considered ineffective in combating extra pounds. In order for the effect of weight loss to be noticeable, static charges must be performed for a long time and often. Therefore, they are rarely used as an independent means of weight loss. In its ability to burn calories quickly, yoga cannot compete with vigorous dynamic exercise, but it does have one important advantage: it encourages the body to shed extra pounds without stress or overload. It is also important that with the normalization of metabolism and the improvement of the work of all organs and systems, the weight loss achieved with the help of yoga persists for a long time.
Basic rules of yoga
For yoga to lose weight to be effective, it is necessary to train regularly: preferably daily, but in all cases at least three times a week. You have to go from simple to complex, slowly and gradually. First, the simplest asanas are mastered and it is only after correcting them that the load can get complicated. Do not increase the intensity and difficulty of your workout prematurely. Haste leads to injury and a violation of one of the key principles of yoga: asanas should not be performed in pain and discomfort, the practice of yoga should be enjoyable.
You should perform the exercises slowly and thoughtfully, focusing on breathing and muscle work. You will need comfortable clothes and a yoga mat to practice. You should train on an empty stomach. There should be at least two hours between your last meal and your workout. The study area should be well ventilated. To detach yourself from extraneous sounds and create the right mood, you need to turn on calm and relaxing music. The melodies can be taken from special selections for 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. Tighten and contract the gluteal 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 two more times. By practicing it regularly, you will be able to firm the buttocks, the inside and the back of the thighs.
- Take a big step forward with one foot. Lower yourself into a lunge, transferring your body weight to the walking leg. The other leg remains stretched back. Touch the floor with your hands on the sides of your bent knee. Stay in this position for at least a minute. Control your breathing. Step three times with each foot. Exercise works your lower body muscles well.
- Lay your stomach on the mat. Pull the upper limbs forward, the lower limbs straighten and connect. Sequentially raise your head, shoulders, and chest off the floor. Leave your abs pressed against the floor. Stay in the asana for as long as possible. With its help, you can strengthen the pectoral muscles.
- While standing, straighten your body, place your feet wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, push your pelvis forward. After a moment's pause, straighten your legs. Do three repetitions. The pose burns fat on the thighs and buttocks, strengthens muscles.
- The starting position is the same as in the previous exercise: standing, legs wider than the shoulders, arms on the chest. Spread your socks and step on them. Jump low and, landing on your toes, roll onto your heels. Perform ten of these jumps. Exercise makes your legs thinner and stronger. The caviar is particularly well loaded here.
- Lie down with your back to the mat. Stretch your arms out along your sides, resting your palms on the floor. Gently lift your outstretched legs, bring them to an upright position and continue moving further so that at the end they are located above your head parallel to the surface of the floor. Stay in this position for a minute. Breathe evenly. Lower your legs slowly. Do two or three repetitions. In this asana, the muscles of the press are worked well.
- Continue to lie on your back, bend your legs and bring your knees up to your rib cage. Then lift your legs, extending them towards the ceiling. As you straighten your legs, support your back with your hands, helping to keep your legs, pelvis, and lower back in an upright position. Put your elbows on the floor. Stay in the asana for as long as possible. Try not to swing, do not bend your legs, watch your breathing.
- Roll onto your stomach. Place your palms on the mat near your shoulder joints. Place the toes of your feet on the floor. With an exhale, sharply bring your pelvis back and up, pulling your heels towards the floor. The body should adopt the following position: the head is between the arms, its occipital region stretches downwards, the legs and back are straight. After a moment's pause, move your feet to your palms with a jump. Straighten your legs and wrap your arms around them. Bring your rib cage to your knees and the top of your head to your feet. Keep your legs as straight as possible. Repeat the asana three times.
- Sit with your palms under your thighs near your knees and lift your legs. They should be as straight as your back. Keep your head so that your gaze is directed diagonally: up and forward. As you exhale, extend your arms in front of you parallel to the floor. In this exercise, the abdominal muscles are well strengthened.
- Get into a standing position. Lunge forward with an emphasis on your right leg. The knee of the leg put back in place should touch the ground, the toe stretches. Keep your back straight. Raise your arms above your head, guiding them to the sides. Lift your head, stretch your arms, align your body in line - from the top of the pelvis to the fingers. Pause a minute. Lower your arms to shoulder level and step out to the sides. Gently turn your body to the left, keeping your back straight. A parallel should form between the lines of the arms and legs. Also turn your head to the left, stretch your arms. After twenty seconds, gently turn to the other side. Pause again for twenty seconds and turn with your body straight. Place your left hand on the left side of your right foot with your forearm on the floor. Turn the body to the right. Stretch with your right hand, turn your head towards your hand. After a minute, place your right forearm on the left side of your right foot. Raise your other hand and stretch it out. Linger again for a minute, then lower your arms and straighten up. Perform the next repetition on the other leg. The abdominal muscles, especially the oblique muscles, and the back of the thighs are actively working here. Exercise strengthens and stretches the spine, improves posture.
Yoga not only helps in weight loss, but also improves coordination, makes the body flexible and strong. The first results of the program "Yoga for weight loss" become noticeable after about a month of classes.