The article provides detailed information on yoga for weight loss, one of the most effective methods for eliminating fat deposits in various areas of the body. In addition, by studying the basic asanas for the back, arms, legs, and abdomen, you will become familiar with the basic rules of yoga, learn its useful qualities and contraindications, and also receive thoughtful advice on training your own set of exercises. .
what is the use of yoga
Yoga is the oldest Indian tool for achieving inner and outer peace as well as oneness with the world.. . . Thanks to a targeted set of exercises, anyone can provide themselves with the desired well-being. In other words, it is advisable to correctly develop a program using freely available exercises to achieve the defined goal.
At the same time, the main advantages of the method to lose weight include:
- Improvement in general conditionorganism, providing the normalization of metabolism.
- Flexibility.A weight loss program can be developed for almost everyone.
- Improving power. . . The right program will not only take care of those extra pounds, it will also restore male strength.
- Strengthening women's health. . . Systematic exercise encourages cells to rejuvenate and increase elasticity. You'll start to feel younger, and that's sure to be evident in your appearance.
- new perception of life. . . Yoga classes motivate and change thinking. You will have new goals and energy to reach them.
- Inner peace. . . All the worries and resentments will finally begin to leave you, leaving only the experience behind. You will learn to accept the world around you as it is.
- increased resistance. . . After just a few sessions, you will feel toned up, allowing you to perform many more daily tasks than you are used to.
- Normalization. . . The weight doesn't go away. You reach ideal proportions that will restore normal health and joy to your image.
Basic Yoga Rules
To make yoga for weight loss as effective as the Tabata program, try to take the ground rules into account with all the inherent responsibility. You will quickly feel the result only if you show your discipline.
The basic rules of yoga include:
- Consistency.Take your classes regularly, on specific days and times.
- experienced instructor. . . If you are inexperienced in yoga, look for an experienced mentor. Only he will point out the main errors and give instructions on how, for example, to increase flexibility and relax the body through special breathing techniques.
- Choose a clean place.An important point in yoga is where you plan to do the complex. It should be light and calm. It is important to choose the right location as this will shape the overall climate of the complex.
- move gradually. . . Don't do difficult poses right away. Move on to them gradually, without straining your body. Thus, you can work on the technique and eliminate possible problems associated with the lack of physical capacity to perform this or that action.
- Be aware of every move. . . Awareness is an important element of yoga. You must clearly understand why you are doing a certain pose.
Basic Asanas for Weight Loss
After studying the basics and rules of yoga, you can begin to become directly familiar with the postures that will allow you to lose unwanted pounds quickly. And then we suggest that you familiarize yourself with the various movement options aimed at completing the task directly in certain problem areas.
Observation!The constant practice of yoga allows not only to put the body in proper shape, but also increases a person's personal concentration and also improves the speed of thought.
for the belly
Traditionally, you should start with the most problematic area, and the stomach in this case is more than a reasonable example.
bhujangasana
This is the first pose we'll see. Its essence lies not only in shedding extra pounds, but also in a thorough study of the abdominal muscles. The purpose of the exercise is to strengthen the upper torso, giving flexibility and strength to the back.
To do the exercise, lie on your stomach on the mat and rest on your palms, which should be located directly under your shoulders. Your toes and chin should also touch the floor. As you slowly inhale, lift your torso over your hands and bend your back as far back as possible.
In this position, you need 15 to 30 seconds.Then, on a slow exhalation, you must return to the starting position. Repeat the weight loss exercise, preferably at 10-15 second intervals, at least 5 times.
Dhanurasana
This posture aims to strengthen the central abdomen, as well as improve digestion and flexibility throughout the body. To perform, lie on your stomach, bend your knees, grasp your ankles outside with your hands, and lift your shins. Then take a deep breath and bend over, pulling your pelvis and chest off the floor.
The head should also be pulled back as far as possible.In this position you need to stay for about 15-30 seconds.and then return to the starting position at the exit. It should be repeated 5 times with an interval of 10-15 seconds.
Observation!For the best effect, you can swing a little while lifting.
Naukasana
This posture aims to burn fat around the waist. It also has a positive effect on appetite and leg muscles. First you need to lie on your back, stretch your legs and place your hands at your sides, palms up. Inhale slowly and lift your legs. Do not bend them at the knees, try to raise them as high as possible and keep them straight.
Then try touching your toes with your hands. With all of this, you must keep your body at a 45-degree angle. In this position, you must be at least 15 seconds, then return to starting position and repeat after 15 seconds.In total you need to do 5 exercises.
Kumbhakasana
This posture is often called a plank. As a result of the exercise, you not only lose weight, but you also worry about strengthening the muscles in your arms, legs, back, abdomen and neck. The classic pose requires you to kneel down and place your hands in front of you.
Next, you should straighten your legs, standing on your toes, and lift your head, looking straight ahead. From head to toe, your body should exhibit a single straight line. In this position, you need 15 to 30 seconds.. . . It must be repeated 5 times at 15 second intervals.
Pavanamuktasana
A pose designed to strengthen the abdomen and hips and relieve pain in the lower back. In addition, correct performance normalizes intestinal function, reduces acidity and significantly speeds up metabolism. The execution will force you to lie on your back, stretch your legs and place your arms parallel to them.
Then, as you inhale, straighten your legs, keeping your heels together, and as you exhale, bend them at the knees and slowly bring them to your chest. Wrap your arms around them and hold the position for 60-90 seconds. After exhaling, return to starting position. This operation must be performed 5 times with an interval of 15 seconds.
Observation!It is important to breathe deeply throughout the procedure.
for legs
Frequently, the legs also suffer from poor diet or lifestyle. That is, you might also need to remove the fat from them. To do this, familiarize yourself with the following asanas.
Utkatasana
It's very simple to do. Standing, squeeze your feet tightly, raise your hands, palms facing each other, and sit until your knees form a right angle.It is necessary to stay like this for 2 to 5 minutes.and try to pull the column up hard. Go up slowly, without shaking.
Sarvangasana
This pose is popularly called "birch". Lie down on the floor and, as you exhale, raise your legs above your head. The feet must be together. At the same time, try to tear off your lower back. Secure the body in 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.
Observation!Thanks to numerous studies, experts have been able to prove the fact that there is a significant reduction in anxiety and an improvement in well-being in people who regularly practice yoga.
for the back
Interestingly, the back also suffers from being overweight, especially from an individual's prolonged incorrect way of life. To get rid of the accumulated effect, yoga also offers special postures.
Virabhadrasana II
A practical way to strengthen and remove deposits from back muscles. While standing, jump a little andfeet about 130 cm apart. . . Then open your arms to the sides. At the same time, the palms of your hands should look at the floor.
Rotate your right foot so that it is at a right angle and facing the right side. The left leg also straightens and rotates a little at this point, and both legs should remain on the same line. The right leg should bend the knee up to 90 degrees.
Direct your right hand along the right and left leg, respectively, along the left. Turn your head toward your 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.. . . Be sure to lift and stretch your buttocks. It is necessary to remain in this position as long as possible.
for hands
Another group of exercises we'll look at are hand poses. They, like the legs, are seriously affected by fat deposits. Follow these two simple exercises to restore muscle tone and appearance to your arms.
Adho Mukha Svanasana
Get on all fours so your legs and arms are shoulder-width apart. Press your toes into the floor and slowly strike a pose while aligning your knees. At the same time, the foot must 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 a few more times.
Vasishthasana
This posture aims to restore the muscles in the arms. Get on all fours. The arms and legs will need to be rotated vertically and the body weight will need to be transferred to the left arm. Then lift your right hand off the floor and turn your whole body forward so that your left hand and knee of the same name are on the floor.
The rest of the body must be on 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 not neglecting the general rules that are interpreted by famous mentors around the world.
Reference:UNESCO listed yoga as an Intangible Cultural Heritage.
To improve efficiency:
- Don't overeat.
- Avoid spicy foods.
- Give up on sweets and starchy foods.
- Become a vegetarian if possible.
- Avoid tea and prefer purified water.
Contraindications
Just like running to lose weight, the method of losing extra pounds discussed in the article has a number of contraindications that you should consider.
Attention!Neglecting these factors will worsen your overall well-being and, quite possibly, lead to serious pain and complications.
To prevent this from happening, see your GP before starting classes and have a complete body exam. Also try to remember the main list of contraindications.
It is forbidden to do yoga to lose weight when:
- The overall severity of the condition. For example, when you've been fighting some kind of illness for a long time and you've already managed to get quite weakened.
- Mental Disorders, Mental Disorder.
- Organic damage to the cardiovascular system. It is prohibited to practice yoga for heart disease, tachycardia, arrhythmias and aneurysms.
- Blood disorders and various infectious lesions of the musculoskeletal system.
- Severe TBI and severe spinal injuries, as well as a violation of the general structure of the body.
- Malignant neoplasms.
Yoga is a tool to achieve a perfect internal and external state.. . . Every year there are more and more practitioners of this art, which is the fundamental sign of high efficiency. Find a responsible mentor, master all the subtleties and nuances of the exercises you need to lose weight, and achieve your ideal figure with minimal effort.