The yoga fitness system develops strength, flexibility, endurance, coordination. With the help of yoga, you can improve your physical health and your 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 static mode. Due to the low intensity of training, yoga practice is considered ineffective in the fight against extra pounds. For a weight loss effect to be noticed, static loads need to be practiced for a long time and often. Therefore, they are rarely used as an independent way to lose weight. In its ability to burn calories quickly, yoga can not compete with dynamic intensive exercise, but it has an important advantage: it encourages the body to get rid of extra pounds without stress and overload. It is also important, thanks to the normalization of metabolism and the improvement of the functioning of all organs and systems, that the weight loss achieved with the help of yoga will continue for a long time.
Basic rules of yoga
For yoga for weight loss to be effective, you need to train regularly: maybe daily, but at least three times a week. You should move from simple to complex, slow and gradual. First, the simplest asanas are mastered, and only by fixing them can the load become complex. Do not increase the intensity and difficulty of your work prematurely. An injury resulting from haste and violation is one of the main principles of yoga: asanas should not be done through pain and discomfort, yoga practice should be enjoyable.
You need to do the exercises slowly and thoughtfully, focusing on breathing and muscular work. You will need comfortable clothing and a yoga mat to practice. You have 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 external sounds and create the right mood, you need to play calm, soothing music. Melodies can be taken from special selections for yoga and meditation.
Yoga exercises for weight loss
- Focus and spread your legs as wide as possible. Bend forward and place both hands on the floor. Tighten and tense the gluteus muscles. Stay in this position for about a minute. Make sure your breathing is free, deep and rhythmic. Complete the exercise and repeat the asana two more times. By practicing it regularly, you can strengthen the buttocks, inner thighs and back.
- Take a sweeping step forward with one foot. Lower yourself into a lunge, shifting your body weight to the graduated leg. The other leg stays stretched backwards. Touch the floor with your hands on the sides of your bent knees. Stay in this position for at least a minute. Control your breathing. Step three times with each leg. Exercise works well for the muscles of the lower body.
- Put your stomach down on the mat. Pull the upper limbs forward, the lower ones straighten and connect. Gradually raise your head, shoulders and chest above the floor. Leave your abdomen pressed against the floor. Stay in the asana as long as possible. With its help, you can strengthen the pectoral muscles.
- In an upright position, straighten your body, place your legs wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, push your pelvis forward. After a minute break, straighten your legs. Make three reps. The author burns fat on the thighs and buttocks, strengthens the muscles.
- The front position is the same as the previous exercise: standing upright, legs wider than shoulders, arms on chest. Throw your socks apart and pick them up. Jump low and, landing on your toes, roll on your heels. Make ten of these jerseys. Exercise makes your legs slimmer and stronger. The caviar gets a very good load here.
- Lie on your back on the mat. Stretch your arms at your sides, rest your palms on the floor. Raise your legs straight gently, bring them to an upright position and continue to move further so that they are ultimately positioned above your head parallel to the floor surface. Stay in this position for a minute. Breathe evenly. Slowly lower your legs. Repeat two or three times. In this asana, the muscles of the press are worked out well.
- Continuing to lie on your back, bend your legs and bring your knees up to your ribcage. Then lift your legs, extending them towards the ceiling. At the same time as straightening your legs, place your back with your hands, thereby helping to keep your legs, pelvis and lower back in proper position. Place your elbow on the floor. Stay in the asana as long as possible. Try not to sway, do not bend your legs, watch your breathing.
- Roll over on your stomach. Place your palms on the mat near your shoulder joints. Place your toes on the floor. With exhalation, suddenly bring your pelvis back and up, pulling your heels toward the floor. The body should assume the following position: the head is between the arms, its occipital region extends downward, the legs and back are straight. After a minute break, move your feet to your palms with a jump. Straighten your legs and wrap your arms around them. Bring your ribcage 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 down with your palms under your thighs near your knees and lift your legs. They should be as straight as your back. Hold your head so that your eye is directed diagonally: up and forward. As you exhale, place your arms directly in front of you parallel to the floor. In this exercise, the abdominal muscles are well strengthened.
- Get into a standing position. Take a wide forward lunge with emphasis on your right foot. The knee of the back foot should touch the floor, the toe stretches. Keep your back straight. Raise your arms over your head, guiding them across the sides. Raise your head, stretch your arms up, align your body in a line - from the top of the pelvis to the fingers. Pause for a minute. Lower your arms to shoulder level and spread them out to the sides. Gently turn the body to the left, keeping your back straight. The lines of the arms and legs should be parallel. Turn your head to the left too, stretch your arms. After twenty seconds, gently turn to the other side. Pause again for twenty seconds and turn, straightening the body. Place your left hand on the left side of your right foot with your forearm on the floor. Turn the body right. Stretch up with your right hand, turn your head with your hand. After a minute, place your right hand on the left side of your right foot. Raise your other hand and stretch it up. Linger again for a minute, then lower your arms and straighten them up. Repeat the next 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 to lose weight, but also improves coordination, makes the body flexible and strong. The first results of the "Yoga for Weight Loss" program come to light after about a month of classes.