The article provides detailed information about yoga for weight loss, one of the most effective methods to eliminate body fat in various areas of the body.
Stretching
Yoga classes require a special level of body flexibility, so it's advisable to start your workout with a stretch. Such a complex is perfect for beginning yogis, preparing the body for a static load.
- Stand up straight, put your feet together, head down. Start leaning slowly. Do not allow painful sensations, just muscle tension. Try to press your chest against your knees and spread your arms on either side of your legs.
- Take a step forward. Spread your toes out to the sides and place your back foot slightly to the right. Slowly bend toward the exposed leg, trying to reach your toes with your hands.
- Hold the corner of a wall or machine with your right hand. Hold your hand just above the shoulder joint. Gradually move your body away from your shoulder, stretching your chest muscles. Then change hands.
yoga for weight loss
Why you should opt for yoga:
- as a form of physical activity, the eastern practice allows you to burn calories;
- thanks to classes, metabolism is accelerated;
- Healthy eating habits are acquired and views on diet change frequently.
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 oxygen as much as possible, and are also aimed at increasing metabolism. Proper breathing, which is taught by shatkarmas, passes with a person in his daily life.
The starting yoga complex for weight loss consists of simple asanas.
Warrior Stance
It helps to burn calories, strengthen body and leg muscles. Develop resistance.
Starting position - standing, legs together. 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 one minute.
lunge
It perfectly strengthens the hips and buttocks.
Assume the stance of a warrior. With the foot that is in front, step 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 the muscles of the back, has a positive effect on posture.
Starting position - standing, toes touching. Stretch your legs and contract your belly. Straighten your shoulders and push your chest forward. Stretch your arms along your body. Rhythmic breathing, calm. Stay in mountain pose for one minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To perform this exercise, you must come out of the lunge posture by moving your leg back. In this case, the pelvis should be raised, and the emphasis should be on the palms 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 your body and mind).
Lean forward from a standing position
From the starting position in a standing position (legs are level, slightly apart), taking a deep breath, slowly bend over, trying to wrap your arms around your shins. You need to bend as much as possible, but not so much that it hurts.
Pose 30-60-90
Wonderfully works the muscles of the press, removes the stomach.
Lie down on the mat, stretch your legs forward. Then lift your legs above the floor so that they form a 30-degree angle with the surface of the floor. During this time, you need to have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but raising your legs 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 on your forearms, leaning on the floor. After inhaling, gradually straighten your arms, raising your body as high as possible. You need to 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 when you:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phlebeurism;
- pregnancy and lactation - partially.
It was yoga for beginners at home for weight loss. The exercises, as you can see, are quite simple.