The article provides detailed information about yoga for weight loss, one of the most effective methods to eliminate body fat in different parts of your body.
Stretching
Yoga classes require a special level of body flexibility, so it is advisable to start the training with stretching. Such a complex is perfect for yoga beginners, preparing the body for static load.
- Stand straight, feet together, head down. Begin to lean slowly. Do not allow painful sensations, only muscle strain. 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 to the side, and place your back foot slightly to the right. Slowly bend towards the exposed leg, trying to reach the toes with your hands.
- Grasp the corner of the wall or machine with your right hand. Hold your hand just above your shoulder joint. Gradually turn your body away from your shoulders, stretching your chest muscles. Then switch hands.
yoga for weight loss
Why you should opt for yoga:
- as a form of physical activity, Eastern practice allows you to burn calories;
- thanks to classes, the metabolism is accelerated;
- healthy eating habits are acquired and the outlook on nutrition often changes.
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 shatkarmas. 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 into his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior pose
It helps in burning calories, strengthening body and leg muscles. Develops endurance.
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 join them with your palms. Hold this position for a minute.
Lungs
Perfectly strengthens the hips and buttocks.
Assume warrior pose. With the leg in front, jump forward, leaving the other leg straight. Extend your straight leg as far as possible. Place your hands on the floor next to your feet. Maintain balance in this asana for as long as possible.
Mountain pose - Tadasana
Strengthens back muscles, positively affects posture.
Starting position - standing, fingers touching. Extend your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along your body. Breathing rhythmically, calmly. 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 should come out of lunge pose by moving your leg back. In this case, the pelvis must 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 of complete relaxation - shavasana (lying in a comfortable position, relaxing the body and mind).
Leaning forward from a standing position
From the initial standing position (legs are even, slightly apart), inhale, slowly bend down, trying to wrap your arms around your shins. You need to bend as much as possible, but not to the point of pain.
Pose 30-60-90
Wonderfully works out 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 must have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but already raising your legs by 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 floor surface. After inhaling, gradually straighten your arms, raising your body as high as possible. You must hold this position for about a minute. Exhaling, take the starting position.
Contraindications
Even this peaceful 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;
- phlebeurism;
- pregnancy and breastfeeding - partially.
It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.