Everyone knows that yoga brings huge benefits to the body. It is important that with the help of yoga exercises you can always be slim and agile. To restore your body to its natural shape, slimming asanas are wonderful.
Training a weight loss program
A set of asanas for weight loss can be made independently by those who already have some experience in yoga.
There should be a warm-up at the beginning of the lesson, 5-10 minutes are available for this. After that, the asanas are done in different places. It is important to know that morning yoga is more effective.
Twisted poses
The best yoga asanas for weight loss are the twisting poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines are functioning well, they fight fat deposits and support the whole body.
Standing poses
To perform the asanas while standing, you must master the balance of the body. They build strength in the muscles. To lose weight, the Chair, Eagle, Tree, Warrior, Crescent, Triangle exercises are perfect. For example, chair posture strengthens the spine, legs and hips. Asana Warrior stretches the muscles of the shoulders, upper back, abdomen. The Crescent and Triangle strengthen the lower extremities, strengthen the spine and activate the digestive system.
Inverted asanas
These exercises stimulate the abdominal area and the thyroid glands. Relieve tension in the back well. For yoga practitioners, in order to lose weight, it is imperative to include a shoulder posture and Plow exercise in the asana complex. Try holding these positions for 60 seconds.
Positions with a smooth arch of the back (fish, bridge) are perfect.
Forward bends
Do them in a sitting or standing position. In this respect, the poses of Face Down Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They work the femurs, strengthen the calves, make the digestive organs work, remove stress and tension.
Relaxing poses
All yoga sessions end with relaxation. It lasts from 5 to 10 minutes. This allows the body to calm down, relieve stress, which, in turn, will affect weight loss. For relaxation, you can use Shavasana, Balasana or the child's posture.
It is very effective to spend a few minutes a day meditating to calm the mind, to fully relax the body.
Below is a yoga complex for weight loss.
Complex of asanas for harmony
The recommended set of yoga exercises for weight loss is chosen so that the asanas harmoniously affect the body. For a better understanding, the exercises are shown in the pictures.
Tadasana or Mountain Pose
The exercise is recommended to be done between the exercises or as a separate asana to align the posture. To perform Tadasana, you need to lift the upper limbs upwards from the sides, pull the body upwards.
While maintaining a posture, focus on the main muscles of the body. Breathing through the nose.
Uttanasana (foot slope)
Uttanasana is one of the main asanas of yoga. It calms the mind and body, stretches the muscles in the thigh area.
To make Uttanasana you need:
- Stand up straight, legs open, arms relaxed.
- Inhale and lean forward slowly. When it is difficult to keep your knees straight, you can bend slightly.
- Lower your arms in contact with the floor or tighten your lower legs.
- Hold for 30 seconds.
- Taking a long exhale, get up.
Cobra pose
The Bhujangasana or Cobra posture strengthens the spine, buttocks and stretches the shoulders well.
The exercise is performed from a prone position, muzzle. To get up, leaning on the forearms, keep your elbows close to your chest. Inhale while straightening your arms. Try to pull the upper body higher. Stay in the asana for 30 seconds. On the exhale, go to the starting position.
You can not perform asana for pregnant women and with spinal injuries.
Dog pose down
Exercise perfectly develops the muscles of the thighs, calves, strengthens the upper extremities. Relieves painful menopause.
Starting position of the dog With the face down, stand on all fours, arms and legs open shoulder width apart. On the exhale, slowly lift your buttocks up, straightening your lower limbs. Stay in a position for a minute to three and go to the starting position.
Virabhrdrasana or warrior pose
Virabhrdrasana will perfectly stretch the thigh muscles and relieve back pain. It is necessary to stand up, bring your right foot forward, taking a walk at a distance of about one meter. Bend the knee until a 90 degree angle is formed. After that, raise your straight arms at the same time. Stay in the asana for five breath cycles and repeat the same, but with the left foot.
Uttikhta Trikonasana or Triangle Pose
To run Uttihta Trikonasana, you must:
- Put your feet at a distance of 90-120 cm from each other, turn the left 90 degrees outwards and the right only 45 inwards. Raise your arms to the sides with your palms facing down.
- On exhalation, the head is turned to the left, tilting to the left foot. The trunk is parallel to the floor.
- The left hand reaches the foot and the right hand is directed straight up.
- Breathing is uniform.
- After several breathing cycles, move to the starting position.
Ardha Matsyendrsana or the half-pose of the King of Pisces
This exercise stretches the spine and strengthens the muscles next to the spine. The exercise is performed as follows:
- The starting position is sitting, put the right foot behind the left and place the foot, bringing it closer to the pelvis. Push the left elbow out of the right thigh, rest on the back of the right hand.
- Turn your head to the right, directing your gaze into the distance.
- Helping with the left hand, turn the lower back more.
- In the position of maximum muscle stretching, do several cycles of breathing and go to the starting position.
- Repeat the other way.
Salamba Shirshasana or headstand
Salamba Shirshasana will perfectly deepen the rhythm of breathing and will open the energy of the spine, chest, diaphragm, will strengthen the abdominal muscles, will slow down the heart rate and will lower the blood pressure.
For safety, it is recommended to place the base close to a wall.
To enter Salamba Shirshasana, you must do the following:
- Place a rug and kneel next to it.
- Bend down, placing your forearms in the middle of the rug. Elbows shoulder width apart.
- Connect and knit the fingers, forming a bowl with the palms. Hold the clasped fingers all over the asana.
- Place the crown of the head on the mat so that the bowl with the palms covers the back of the head.
- Bring your knees to your head.
- When inhaling, cut your bent knees off the floor and lift your legs with a slight jolt. Lift your legs at the same time.
- Legs bent behind the back, pressing the heels to the buttocks.
- When you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This asana completes the set of exercises for weight loss. Promotes relaxation of the whole body.
It is necessary to lie down, spread the lower limbs at a comfortable distance, the hands should be comfortably along the body, the palms up. Relax, eyes closed.
Concentrate on your own breathing. Try to stretch in and out. We suggest you watch the video "Yoga for weight loss in 30 minutes".
How to find your own version of weight loss postures
Yoga is a system of Indian asanas that support human health and fitness. Only with the harmony of body and soul can the desired result be achieved.
For the effectiveness of choosing exercises for weight loss, it is important to consider the following points:
- To quickly get the desired shape, you need a class intensity.
- If you have health problems, choose lighter asanas.
- With strength training, you can also lose weight and increase muscle mass. This should be taken into account by women who want to become thinner.
- When there are asanas for stretching, you do not need to worry about increasing muscle mass.
- After the lesson, there should be no pain, the only exception may be DOMS.
- The sensation of other pains indicates errors in the performance of the asana.
Yoga opportunities for weight loss
Doing yoga for weight loss:
- The body receives a certain amount of physical activity to help burn excess calories.
- Metabolism improves.
- A person is accustomed to eating right without much effort, there is simply no desire to eat unhealthy food.
- By practicing yoga regularly, a person acquires the ability to breathe properly not only in the classroom, but also in everyday life. The body is enriched with oxygen.
The complexes are selected so that all muscle groups are activated. Thus, the buttocks will become elastic after a few months.
This is important because the gluteal muscles are difficult to manipulate. Regular exercise will remove fat in problem areas, muscles will be relieved and mobility and joint flexibility will be improved.