The article provides detailed information about yoga for weight loss, which is one of the most effective methods for removing body fat from different parts of the body.
Stretching
Yoga classes require a special level of body flexibility, so it is preferable to start the workout with stretching. Such a complex is perfect for beginner yogis, preparing the body for static load.
- Stand straight, put your legs together, lower your head down. Begin to slowly bend down. Do not allow painful sensations, only muscle tension. 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 out to the side and place your back foot slightly to the right. Slowly bend towards the open leg, trying to reach your toes with your hands.
- Grab the corner of the wall or car with your right hand. Hold your hand directly above your shoulder joint. Gradually rotate your body away from your shoulder, stretching your pectoral muscles. Then switch hands.
yoga for weight loss
Why you should choose yoga:
- as a form of physical activity, oriental practice allows you to burn calories;
- thanks to the classes, the metabolism is accelerated;
- healthy eating habits are acquired and attitudes towards nutrition often change.
There are many asanas in yoga. Some of them focus on developing flexibility, endurance and strength. What are the best asanas for weight loss?
Yoga complexes aimed at losing weight include asanas called shatkarmas. These are cleansing exercises that oxygenate the body as much as possible and are also designed to increase metabolism. Correct breathing, taught by shatkarmas, goes with a person in his everyday life.
The initial yoga complex for weight loss consists of simple asanas.
Warrior pose
Helps burn calories, strengthens 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. Next, you need to raise your hands above your head and connect them with your palms. Hold this position for a minute.
A lunge
Perfectly strengthens hips and buttocks.
Get into a warrior pose. With the leg in front, lunge forward, leaving the other leg straight. Extend the straight leg as far as possible. Lower your hands to 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, toes touching each other. Extend your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along your body. Breathing rhythmic, calm. 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 the lunge position by sliding your leg back. In this case, the pelvis should be lifted and the emphasis should be on the hands 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 (lie down in a comfortable position, relax the body and mind).
Leaning forward from a standing position
From the initial standing position (legs are flat, slightly apart), while inhaling, 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 trains the muscles of the press, removes the stomach.
Lie down on the mat, stretch your legs forward. Then lift your legs off the floor so that they form a 30-degree angle with the surface of the floor. During this time you need time to inhale three times. Hold for a few seconds. Then repeat the same steps, but already raising the 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 surface of the floor. After inhaling, gradually straighten your arms, raise your body as high as possible. You should hold this position for about a minute. Exhaling, take the starting position.
Contraindications
Even such a calm type of physical activity has contraindications. Do not practice yoga if:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeirism;
- pregnancy and breastfeeding - partially.
It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.