Everyone knows that yoga brings huge benefits to the body. The important thing is that with the help of yoga practice, you can stay slim and flexible at all times. To get your body back into its natural shape, lean poses are great.
Create a weight loss plan
Someone who already has some yoga experience can create a series of weight loss asanas independently.
A warm-up is mandatory at the beginning of the class, and the allotted time is 5-10 minutes. After that, the asanas are performed in different positions. It is important to know that morning yoga is the most effective.
twist pose
The best yoga asanas for weight loss are twist poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the gut is functioning well, they fight fat deposits and support the entire body.
standing posture
To perform asanas while standing, you need to master the balance of your body. They build muscle strength. To lose weight, chair, eagle, tree, warrior, crescent, triangle exercises are perfect. For example, chair pose strengthens the spine, legs, and hips. Asana Warrior stretches the muscles of the shoulders, upper back, and abdomen. The crescent and triangle strengthen the lower extremities, strengthen the spine, and activate the digestive system.
inverted pose
These exercises stimulate the abdomen and thyroid. They relieve back tension well. For yoga practitioners, shoulderstand and plow pose exercises must be added to the asana complex in order to lose weight. Try holding these poses for 60 seconds.
Poses with a smooth arched back (fish, bridge) are perfect.
forward bend
Do it in a sitting or standing position. In this regard, the poses of Face Down Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They work the hamstrings, strengthen the calves, put the digestive organs to work, and eliminate stress and tension.
relaxed posture
All yoga classes end with relaxation. It lasts 5 to 10 minutes. This calms the body and relieves anxiety, stress, which can affect weight loss. For relaxation, you can use Shavasana, Balasana or Child's Pose.
Taking a few minutes each day to meditate and allow the body to completely relax can be very effective.
Below is a weight loss yoga complex.
complex of harmonious poses
A suggested set of yoga exercises for weight loss has been chosen so that the asanas affect the body harmoniously. For better understanding, the exercises are shown in the pictures.
mountain or mountain pose
It is recommended to practice between exercises, or as individual asanas to adjust the posture. To perform Tadasana, you lift your upper body up from the sides, pulling your body up.
While maintaining the pose, focus on the main muscles of your body. Breathe through your nose.
Uttanasana (tilted to feet)
Uttanasana is one of the main yoga asanas. It calms the mind and body and stretches the muscles in the thigh area.
To make Uttanasana you will need:
- Stand up straight with your legs apart and your arms relaxed.
- Inhale and slowly lean forward. When it is difficult to keep your knee straight, you can bend it slightly.
- Lower your arms to the floor or grab your calves.
- Hold for 30 seconds.
- Take a long breath and stand up.
cobra
Bhujangasana or Cobra Pose is great for strengthening the spine, hips and stretching the shoulders.
The exercise is performed from the prone position, face down. Stand up and lean on your forearms, keeping your elbows close to your chest. Inhale while straightening your arms. Try pulling your upper body up. Hold the pose for 30 seconds. As you exhale, return to the starting position.
You cannot perform asanas for pregnant women and women with spinal injuries.
Downward dog
The exercise perfectly works the muscles of the thighs and calves and strengthens the upper limbs. Relieve painful menopause.
The dog starts face down, on all fours, arms and legs shoulder-width apart. As you exhale, slowly lift your hips and straighten your lower body. Hold one position for one to three minutes, then return to the starting position.
Virabhrdrasana or warrior pose
Virabhrdrasana will stretch thigh muscles perfectly and relieve back pain. You need to stand up straight with your right leg forward and do a lunge about a meter away. Bend your knees until they form a 90-degree angle. After that, lift your straight arms at the same time. Hold the pose for five breathing cycles and repeat the same movement, but with the left leg.
Uttikhta Trikonasana or Triangle Pose
To perform Uttihta Trikonasana, you must:
- With feet 90-120 cm apart, turn left foot 90 degrees out and right foot inward 45 degrees. Raise your arms to your sides, palms down.
- As you exhale, turn your head to the left, leaning toward your left leg. The torso is parallel to the floor.
- The left hand reaches the foot and the right hand goes straight up.
- Breathe evenly.
- After a few breathing cycles, move to the starting position.
Ardha Matsyendrsana or Half Pose of King Pisces
This exercise stretches the spine and strengthens the muscles adjacent to the spine. The exercises are as follows:
- The starting position is seated, with the right leg behind the left and the foot close to the pelvis. Press your left elbow to the outside of your right thigh, resting on the back of your right hand.
- Turn your head to the right and look into the distance.
- With the help of your left hand, rotate your lower back more.
- Do a few breathing cycles in the position where the muscles are most stretched, then go to the starting position.
- Repeat in another way.
Salamba Shirshasana or Handstand
Salamba Shirshasana will perfectly deepen the breathing rate, open up the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow down the heartbeat, lower blood pressure.
For safety, it is recommended that you place the stand close to the wall.
To enter Salamba Shirshasana, you need to do the following:
- Lay out a rug and kneel beside it.
- Bend over and place your forearm in the middle of the mat. Elbows are shoulder-width apart.
- Connect and wrap your fingers together to form a bowl with your palm. Keep your fingers interlocked throughout the asana.
- Rest your head on the mat so that your palms cover the back of your head.
- Put your knees on your head.
- On an inhale, pull your bent knees off the floor and lift your legs slightly. Lift both feet at the same time.
- Bend your legs back and press your heels into your hips.
- When you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This pose completes the complexities of the weight loss movement. It promotes relaxation throughout the body.
To lie down, spread your lower body a comfortable distance and lie flat with your hands comfortably along your body, palms up. Relax and close your eyes.
Focus on your own breathing. Try stretching in and out. We recommend watching the "30 Minute Yoga for Weight Loss" video.
How to Find Your Weight Loss Posture Version
Yoga is an Indian asana system that supports human health and fitness. Only physical and mental harmony can achieve the desired effect.
For the effectiveness of exercise options for weight loss, it is important to consider the following:
- To get the shape you want quickly, you need lessons of intensity.
- If you have health concerns, choose lighter poses.
- With strength training, you can both lose weight and gain muscle mass. Women who want to be slim must take this into account.
- When there are stretches, you don't have to worry about building muscle mass.
- After class, there should be no pain, the only exception being DOMS.
- Other painful sensations indicate errors in the performance of the asana.
Possibilities of Yoga for Weight Loss
Do yoga to lose weight:
- The body accepts a certain amount of physical activity to help burn excess calories.
- Metabolism improves.
- A person is used to eating right with little effort and doesn't want to eat unhealthy food at all.
- By practicing yoga systematically, a person masters the technique of proper breathing not only in the classroom, but also in daily life. The body is rich in oxygen.
Choose a complex to activate all muscle groups. So, after a few months, the hips will become elastic.
This is important because the glutes are difficult to manipulate. Regular exercise will remove fat from problem areas, muscles will be relieved, and joint mobility and flexibility will improve.