The yoga practice 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?
Benefits of yoga for weight loss
Yoga asanas are exercises that are performed in a static mode. Due to the low intensity of the exercise, yoga practice is considered ineffective in the fight against excess weight. In order for the weight loss effect to be noticeable, static loads must be performed for a long time and often. Because of this, they are rarely used as an independent way to lose weight. In its ability to burn calories quickly, yoga can't compete with intense dynamic exercise, but it has an important advantage: it encourages the body to lose excess weight without stress and overload. It is also important that thanks to the normalization of metabolism and the improvement of the work of all organs and systems, the weight loss achieved with the help of yoga lasts for a long time.
Basic rules of yoga
In order for yoga for weight loss to be effective, you need to practice regularly: preferably every day, but at least three times a week. You have to move from simple to complex, slowly and gradually. Firstly, the simplest asanas are mastered, and only after correcting them can the load become complicated. Don't increase the intensity and difficulty of your workout prematurely. Haste leads to injury and a violation of one of the main principles of yoga: asanas should not be performed through pain and discomfort, yoga practice should be enjoyable.
You need to do the exercise slowly and attentively, focusing on breathing and working the muscles. You will need comfortable clothing 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 get away from extraneous noises and create the right mood, you need to turn on some calm relaxing music. Melodies can be picked from a special selection for yoga and meditation.
Yoga exercises for weight loss
- Straighten 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 enter the asana two more times. With regular practice, you can strengthen your buttocks, inner thighs and back.
- Take a sweeping step forward with one leg. Lower yourself into a lunge, transferring your weight to the foot of the step. The other leg remains extended backwards. Touch the floor with your hands on the sides of your bent knees. Stay in this position for at least one minute. Control your breathing. Step three times with each leg. Exercise works well the muscles of the lower body.
- Place your stomach on the mat. Pull the upper leg forward, the lower one straightens and connects. Raise your head, shoulders, and chest sequentially above the floor. Let your stomach rest on 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, placing your feet wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, pushing your pelvis forward. After a short pause, straighten your legs. Do three reps. The pose burns fat in the thighs and buttocks, strengthens muscles.
- The starting position is the same as in the previous exercise: stand straight, feet wider than shoulders, arms on chest. Extend your socks and lift yourself over them. Jump low and, landing on your toes, roll onto your heels. Do these ten jumps. Exercise makes your legs slimmer and stronger. Caviar gets an excellent load here.
- Lie with your back on the mat. Stretch your arms at your sides, place your palms on the floor. Gently lift your straight legs up, bring them to an upright position and continue moving further so that in the end they are above your head parallel to 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 work well.
- Continue to lie on your back, bend your legs and bring your knees to your ribs. Then lift your legs, extending them towards the ceiling. At the same time as straightening your legs, support your back with your hands, helping to keep your legs, pelvis, and lower back in an upright position. Rest your elbows on the floor. Stay in the asana as long as possible. Try not to sway, do not bend your legs, pay attention to your breathing.
- Roll onto your stomach. Place your palms on the mat near your shoulder joints. Place your toes on the floor. With an exhalation, suddenly bring your pelvis back and up, pulling your heels toward the floor. The body should take the following position: the head is between the arms, the occipital region is stretched down, the legs and back are straight. After a short pause, move your feet to your palms by jumping. Straighten your legs and wrap your arms around them. Bring your ribs 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 with your palms under your thighs near your knees and lift your legs up. They should be as straight as your back. Keep your head so that your gaze is directed diagonally: up and forward. As you exhale, straighten your arms in front of you parallel to the floor. In this exercise, the abdominal muscles are well strengthened.
- Take a standing position. Take a wide forward lunge with an emphasis on your right leg. The knee of the foot placed back should touch the floor, toes stretched. Keep your back straight. Raise your hands above your head, pointing to the sides. Lift your head, stretch your arms up, align your body in a line - from the top of the pelvis to the fingers. Pause. Lower your arms to shoulder height and extend them to the sides. Slowly turn your body to the left, keeping your back straight. A parallel should form between the arm and leg lines. Turn your head to the left as well, extend your arms. After twenty seconds, slowly turn to the other side. Pause again for twenty seconds and rotate, keeping the body straight. Place your left hand on the left side of your right leg with your forearm on the floor. Turn your body to the right. Stretch with your right hand, turn your head into your hand. After one minute, place your right arm on the left side of your right leg. Raise your other hand and stretch. Linger for another minute, then lower your arms and straighten them. Do the next repetition on the other leg. The abdominal muscles, especially the oblique muscles, and the back of the thigh are actively worked 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 became noticeable after about a month of taking classes.