The article provides detailed information on yoga for weight loss - one of the most effective methods of getting rid of body fat in various areas of the body.
Stretching
Yoga classes require a special level of flexibility in the body, so it is recommended that you start your workout with a stretch. Such a complex is perfect for beginner yogis, preparing the body for a static load.
- Stand straight, put your feet together, lower your head. Slowly start bending over. Do not allow painful sensations, just muscle fatigue. Try pressing your chest into your knees and spread your arms out to either side of your legs.
- Step forward. Spread your toes out to the sides and place your back foot slightly to the right. Slowly lean into the exposed leg, reaching for your toes with your hands.
- Grab the corner of a wall or car with your right hand. Keep your hand just above the shoulder joint. Gradually move the body away from the shoulder, stretching the chest muscles. Then change hands.
yoga for weight loss
Why you should opt for yoga:
- as a method of physical activity, oriental practice allows you to burn calories;
- thanks to classes, the metabolism is accelerated;
- you acquire healthy eating habits and your perspective on your diet often changes.
There are many asanas in yoga. Some of them aim to develop flexibility, endurance and strength. What are the best asanas for weight loss?
The composition of yoga complexes aimed at losing weight includes asanas called shatkarma. These are cleansing exercises that saturate the body with oxygen as much as possible, and are also designed to increase metabolism. Correct breathing, taught by shatkarmas, passes with a person in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
Warrior stance
Helps burn calories, strengthen body and leg muscles. Build endurance.
Starting position: standing, legs together. Step forward so your back leg stays straight and your 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.
I lunge
Perfectly strengthens hips and buttocks.
Assume the pose of a warrior. With your lead foot, lunge forward, leaving your other leg straight. Extend the straight leg as far as possible. Lower your hands to the floor near your feet. Maintain balance in this asana for as long as possible.
Mountain pose - Tadasana
Strengthens the back muscles, has a positive effect on posture.
Starting position: standing, toes touching. Straighten your legs and pull your stomach in. Straighten your shoulders and push your chest forward. Stretch your arms along the body. Rhythmic, calm breathing. Stay in mountain position for one 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 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 in a comfortable position, relax your body and mind).
Leaning forward from a standing position
From the initial standing position (legs are even, slightly apart), taking a breath, slowly bend down, trying to wrap your arms around your shins. You need to bend over as far as possible, but not to the point of pain.
Laying 30-60-90
It wonderfully trains the muscles of the abs, removes the stomach.
Lie on the mat, stretch your legs forward. Then raise your legs above the floor so that they form a 30-degree angle with the floor surface. During this time, you must have time to take three breaths. Hold for a couple of seconds. Then repeat the same steps, but already raising your legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches your shoulders, helps strengthen your spine, back muscles and glutes.
Starting position: lying face down on the floor. Then, keeping your elbows as close to your chest as possible, try to get up on your forearms, leaning against the floor surface. After inhaling, gradually straighten your arms, lifting the body as high as possible. You have 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:
- hernia;
- oncological diseases;
- cardiovascular disease;
- recent surgery;
- infectious diseases;
- tendency to hypertension;
- fragility of blood vessels;
- phlebeurism;
- pregnancy and lactation - partially.
It was beginner yoga at home for weight loss. The exercises, as you can see, are quite simple.