Everyone knows that yoga brings tremendous benefits to the body. It is important that with the help of yoga exercises you can always be slim and mobile. To restore your body to its natural shape, weight loss asanas are great.
Developing a weight loss program
A complex of asanas for weight loss can be done independently of those who already have some experience in yoga.
There must be a warm-up at the beginning of the lesson, for this 5-10 minutes are allotted. Subsequently, the asanas are performed in different positions. It is important to know that morning yoga is most effective.
Twisted poses
The best yoga asanas for weight loss are the twist positions (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, purify the liver and kidneys. When the intestine is functioning well, it fights fat deposits and supports the whole body.
Standing poses
To perform the asanas while standing, it is necessary to master the balance of the body. They build strength in the muscles. To lose weight, the Chair, Eagle, Tree, Warrior, Crescent, Triangle exercises are perfect. For example, the position of the chair strengthens the spine, legs and hips. Asana Warrior stretches the muscles of the shoulders, upper back, abdomen. The crescent and triangle strengthen the lower limbs, strengthen the spine and activate the digestive system.
Inverted asanas
These exercises stimulate the abdominal region and the thyroid glands. They relieve tension in the back well. For yoga practitioners, in order to lose weight, it is imperative to include a shoulder support and plow exercise in the asana complex. Try to hold these positions for 60 seconds.
Positions with a smooth back arch (fish, bridge) are perfect.
Curves forward
Do them in a sitting or standing position. In this aspect the poses of Face Down Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They work the hamstrings, strengthen the calves, make the digestive organs work, eliminate stress and tension.
Relaxing poses
All yoga sessions end with relaxation. It lasts from 5 to 10 minutes. This allows the body to calm down, relieve anxiety, stress, which, as a result, will affect weight loss. For relaxation, you can use Shavasana, Balasana or the child's pose.
It is very effective to devote a few minutes a day to meditation to calm the mind, completely relax the body.
Below is a yoga complex for weight loss.
Complex of asanas for harmony
The proposed series of yoga exercises for weight loss is selected so that the asanas harmoniously affect the body. For better understanding, the exercises are shown in the pictures.
Tadasana or mountain posture
It is recommended to perform the exercise between exercises or as a separate asana to align the posture. To perform Tadasana, you need to lift the upper limbs through the sides, lift the body.
Maintaining a pose, focus on the major muscles of the body. Breathing through the nose.
Uttanasana (inclination towards the feet)
Uttanasana is one of the main yoga asanas. Makes the mind and body calm, stretches the muscles in the thigh area.
To do Uttanasana you need:
- Stand straight, legs apart, arms relaxed.
- Inhale and slowly lean forward. When it is difficult to keep your knees straight, you can bend over slightly.
- Lower your arms in contact with the floor or squeeze your lower legs.
- Hold for 30 seconds.
- Taking a long exhalation, stand up.
Pose of the cobra
Bhujangasana or the Cobra pose strengthens the spine, buttocks and stretches the shoulders well.
The exercise is performed from a prone position, face down. To stand up, resting on your forearms, keep your elbows close to your chest. Inhale as you straighten your arms. Try lifting your upper body. Stay in the asana for 30 seconds. On the exhale, go to the starting position.
It is not possible to perform the asana for pregnant women and women with spinal injuries.
Downward Dog Pose
Exercise perfectly develops the muscles of the thighs, calves, strengthens the upper limbs. Eases painful menopause.
Starting position of the dog face down, standing on all fours, arms and legs shoulder-width apart. As you exhale, slowly raise your buttocks, straightening your lower limbs. Hold a pose from one minute to three and go to the starting position.
Virabhrdrasana or Warrior Pose
Virabhrdrasana will perfectly stretch the thigh muscles and relieve back pain. It is necessary to stand upright, bring the right leg forward, lunging at a distance of about one meter. Bend the knee until it forms a 90 degree angle. After that, she simultaneously raises her straightened arms. Stay in the asana for five breathing cycles and repeat the same, but with the left leg.
Uttikhta Trikonasana or Triangle Pose
To perform Uttihta Trikonasana, you must:
- Put your feet at a distance of 90-120 cm from each other, rotate the left one 90 degrees outwards and the right one only 45 inwards. Raise your arms to the sides with palms facing down.
- On exhalation, the head turns to the left, leaning towards the left leg. The torso is parallel to the floor.
- The left hand reaches the foot, and the right is directed upwards.
- Breathing is uniform.
- After several breathing cycles, return to the starting position.
Ardha Matsyendrsana or the half pose of the King of Fish
This exercise stretches the spine and strengthens the muscles adjacent to the spine. The exercise is performed as follows:
- The starting position is sitting, put the right leg behind the left and place the foot, bringing it closer 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, directing your gaze into the distance.
- Using your left hand, turn your lower back more.
- In the position of maximum stretch of the muscles, do several breathing cycles and go to the starting position.
- Repeat the other way.
Salamba Shirshasana or upright
Salamba Shirshasana will perfectly deepen the respiratory rate and open the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow the heart rate and lower blood pressure.
For safety, it is recommended to place the holder close to a wall.
To enter Salamba Shirshasana, you need to do the following:
- Roll out a rug and kneel next to it.
- Bend over, placing your forearms in the center of the mat. Elbows shoulder-width apart.
- Connect and interlace your fingers, forming a bowl with your palms. Keep your fingers intertwined throughout the entire asana.
- Place the crown of the head on the mat so that the bowl of the palms covers the back of the head.
- Bring your knees to your head.
- As you inhale, tear your bent knees off the floor and lift your legs with a slight jerk. Raise your feet at the same time.
- Legs bent behind the back, pressing the heels on the buttocks.
- When you feel confident, straighten your legs slowly.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This asana completes the weight loss exercise complex. Promotes relaxation of the whole body.
It is necessary to lie down, spread the lower limbs to a comfortable distance, hands lie comfortably along the body, palms facing up. Relax, eyes closed.
Focus on your breathing. Try to stretch yourself in and out. We recommend that you watch the video "Yoga for Weight Loss in 30 Minutes".
How to find your version of the slimming poses
Yoga is an Indian asana system that supports human health and fitness. Only in the harmony of body and soul can the desired result be achieved.
For the effectiveness of the selection of exercises for weight loss, it is important to consider the following points:
- To quickly acquire the desired form, an intensity of lessons is required.
- If you have health problems, choose lighter asanas.
- With strength training, you can both lose weight and increase muscle volume. This needs to be taken into consideration by women who want to get slimmer.
- When there are stretching asanas, you don't have to worry about gaining muscle mass.
- After the lesson, there should be no pain, the only exception can be DOMS.
- The sensation of other pains indicates errors in the execution of the asana.
Possibility of yoga for weight loss
Doing yoga for weight loss:
- The body receives a certain amount of physical activity to help burn excess calories.
- The metabolism improves.
- A person gets used to eating well without much effort, there is simply no desire to eat unhealthy food.
- By systematically practicing yoga, a person masters the skill of correct breathing not only in the classroom, but also in everyday life. The body is enriched with oxygen.
The complexes are selected so that all muscle groups are activated. Hence, the buttocks will become supple after a few months.
This is important because the gluteal muscles are difficult to manipulate. Regular exercise will remove fat in problem areas, muscles will gain relief and improve joint mobility and flexibility.