The article provides detailed information about weight loss yoga, one of the most effective methods to get rid of excess fat in different areas of the body.
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Yoga classes require a special level of flexibility of the body, so you should start your practice with a stretch. Such a complex is perfect for beginning yogis to prepare the body for static loads.
- Stand up straight, feet together, head down. Begin to bend down slowly. No pain is allowed, just muscle tension. Try to squeeze your chest into your knees and spread your arms by the sides of your legs.
- Step one foot forward. Spread your toes to the sides and place your back foot slightly to the right. Slowly bend toward the exposed foot, trying to touch the toe with your hand.
- Grasp the corner of the wall or machine with your right hand. Keep your hand just above your shoulder joint. Gradually rotate away from your shoulders, stretching your chest muscles. Then change hands.
weight loss yoga
Why you should choose to practice yoga:
- as a way of physical activity, oriental practice allows you to burn calories;
- thanks to classes, metabolism is accelerated;
- Healthy eating habits are formed and a person's perspective on diet often changes.
There are many asanas in yoga. Some of them are aimed at developing flexibility, endurance and strength. What are the best asanas for weight loss?
The composition of yoga complexes aimed at weight loss includes asanas called shatkarmas. These are cleansing exercises that saturate the body with as much oxygen as possible, and are also designed to boost metabolism. Proper breathing, taught by shatkarmas, the same person that enters his daily life.
The original complex of yoga for weight loss consists of simple asanas.
warrior pose
Helps burn calories, strengthens the muscles of the body and legs. Develop endurance.
Starting position - standing, feet together. Take a step forward with the back leg straight and the front leg bent at the knee. Next, you need to raise your hands above your head and connect them to your palms. Hold this position for one minute.
Assault
Perfect strengthening for hips and butt.
Take the pose of a warrior. With the foot in front, lunge forward, keeping the other leg straight. Extend your 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.
Tadasana - Mountain pose
Strengthens the muscles of the back, has a positive effect on posture.
Starting position - standing, toes touching. Stretch your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along your body. Breathe rhythmically and calmly. Stay in mountain pose for one minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To do this exercise, you should get out of the lunge by moving your legs back. In this case, the pelvis should be raised, and the focus is on the palms and soles. In this asana, the body will look like a triangle. After the asana, you should do a pose of complete relaxation - shavasana (lying in a comfortable position, relaxing the body and mind).
Leaning forward from a standing position
From the initial standing position (legs equal, slightly apart), take a breath and then 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.
Posture 30-60-90
Excellent work out the muscles of the press, eliminating the stomach.
Lie on the mat, straighten your legs forward. Then raise your legs above the floor so that they form a 30-degree angle with the floor. During this time, you need time to take three breaths. Hold for a few seconds. Then repeat the same steps, but raise your legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches shoulders, strengthens 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 upright on your forearms, leaning against the floor. After inhaling, gradually straighten your arms, lifting yourself up as high as you can. You need to hold this position for about a minute. Exhale, get into the starting position.
Contraindications
Even such a calm type of physical activity has contraindications. Do not practice yoga when you:
- herniation;
- cancer;
- heart-related diseaes;
- recent surgery;
- Infectious Diseases;
- tendency to increase blood pressure;
- fragility of blood vessels;
- vein;
- pregnancy and lactation - part.
It is yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.