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 that are performed statically. Due to the low intensity of the training, the practice of yoga is considered ineffective in combating the extra pounds. For the effect of weight loss to be noticeable, static charges must be practiced for a long time and frequently. Therefore, they are rarely used as a standalone means of weight loss. In its ability to burn calories quickly, yoga can't compete with intense dynamic exercise, but it does have one major advantage: it encourages the body to shed extra pounds without stress or overload. It is also important that thanks to the normalization of metabolism and 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 weight loss yoga to be effective, you must train regularly: preferably daily, but in any case at least three times a week. You must go from the simple to the complex, slowly and gradually. First, the simplest asanas are mastered, and only after fixing them, the load can be complicated. Don't 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 with pain or discomfort, the practice of yoga should be pleasant.
You should perform the exercises slowly and thoughtfully, concentrating on breathing and muscle work. You will need comfortable clothes and a yoga mat to practice. You need to 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 disconnect from strange sounds and create the right mood, you need to turn on some calm and relaxing music. Melodies can be taken from special selections for yoga and meditation.
Yoga exercises to lose weight
- Stretch and spread your legs as wide as possible. Lean forward and place both hands on the ground. Squeeze and tense your glute 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 can strengthen your glutes, inner thighs, and back.
- Step forward with one foot. Lower yourself into a lunge, transferring your body weight to your advancing leg. The other leg remains extended back. Touch the ground with your hands on the sides of the bent knee. Stay in this position for at least one minute. Control your breathing. I 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 ones straighten and connect. Raise your head, shoulders, and chest sequentially off the ground. Leave your abs pressed against the floor. Stay in the asana as long as possible. With its help, you can strengthen the pectoral muscles.
- In a standing position, 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, stretch your legs. Do three reps. The pose burns fat on the thighs and buttocks, strengthens the muscles.
- The starting position is the same as in the previous exercise: standing, legs wider than the shoulders, arms on the chest. Separate the socks and get up with them. Jump low and, landing on your toes, roll over on your heels. Do ten of these jumps. Exercise makes your legs slimmer and stronger. Caviar gets a good load here.
- Lie down with your back on the mat. Stretch your arms out to your sides, rest your palms on the floor. Gently lift your straight legs up, stand them upright, and continue to move further so that they are eventually positioned on your head parallel to the surface of the floor. Stay in this position for one minute. Breathe evenly. Lower your legs slowly. Do two or three repetitions. In this asana, the muscles of the press are well trained.
- Continue lying on your back, bend your legs and bring your knees up to your rib cage. Then lift your legs, extending them towards the ceiling. While stretching your legs, support your back with your hands, which will help keep your legs, pelvis, and lower back in an upright position. Rest your elbows on the ground. Stay in the asana as long as possible. Try not to sway, don't bend your legs, watch your breathing.
- Roll onto your stomach. Place your palms on the mat near your shoulder joints. Place your toes on the ground. With an exhale, jerk your pelvis back and up, pulling your heels toward the floor. The body should take the following position: the head is between the arms, its occipital region extends downwards, the legs and back are straight. After a moment's pause, move your feet toward the palms with a jump. Straighten your legs and wrap your arms around them. Bring the rib cage to the knees and the top from head to toe. 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 - upward and forward. As you exhale, stretch your arms in front of you parallel to the floor. In this exercise, the abdominal muscles are well strengthened.
- Stand up. Perform a wide forward lunge with emphasis on the right leg. The knee of the back leg should touch the ground, the toe is stretched out. Keep your back straight. Raise your arms above your head, guiding them by the sides. Raise your head, stretch your arms up, align the body in a line, from the upper part of the pelvis to the fingers. Pause for a minute. Lower your arms to shoulder level and extend them 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. Turn your head to the left as well, stretch your arms. After twenty seconds, gently turn to the other side. Pause another twenty seconds and twist, positioning your body straight. Place your left hand on the left side of your right foot with your forearm on the floor. Turn your 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. Stop again for a minute, then lower your arms and straighten. Do the next rep with the other leg. Here the abdominal muscles are actively working, especially the obliques and the back of the thighs. Exercise strengthens and stretches the spine, improves posture.
Yoga not only helps to lose weight, but also improves coordination, makes the body flexible and strong. The first results of the "Yoga for Weight Loss" program are noticeable after about a month of classes.