The article provides detailed information about weight loss yoga, which is one of the most effective methods of getting rid of body fat in various parts of your body.
stretching
Yoga classes require a specific level of body flexibility, so it's recommended to start your workout with a stretch. Such a complex is perfect for beginner yogis who are preparing the body for a static load.
- Stand straight, feet together, head down. Slowly begin to bend down. Do not allow painful sensations, only muscle tension. Try to press your chest to your knees and open your arms on either side of your legs.
- One step forward. Open your toes to the sides and place your back foot slightly to the right. Slowly bend towards the exposed leg, trying to reach your toes with your hands.
- Grasp the corner of a wall or machine with your right hand. Hold your hand just above your shoulder joint. Slowly lift your body away from your shoulders by flexing your pectoral muscles. Then change your hand.
yoga for weight loss
Why you should choose yoga:
- as a way of physical activity, Eastern practice allows you to burn calories;
- thanks to classes, metabolism is accelerated;
- healthy eating habits are acquired and a person's perspective on diet often changes.
There are many asanas in yoga. Some 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 shatkarmas. These are cleansing exercises that saturate the body with as much oxygen as possible and at the same time are designed to accelerate metabolism. The correct breathing taught by Shatkarmas passes into daily life with the person.
The first yoga complex for weight loss consists of simple asanas.
warrior stance
It helps to burn calories and strengthen the body and leg muscles. Develops stamina.
Starting position - standing, legs 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 join them with your palms. Hold this position for one minute.
Move
It perfectly strengthens the hips and buttocks.
Take the pose of a warrior. Lean forward with the front foot and leave the other leg straight. Extend your straight leg as far as possible. Lower your hands to the ground next to your feet. Maintain balance in this asana for as long as possible.
Mountain Pose - Tadasana
It strengthens the back muscles and 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. Extend your arms along the body. Breathing rhythmic, calm. Stay in mountain pose for a minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To do this exercise, you must come out of lunge pose 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 the body and mind).
Leaning forward while standing
From the initial standing position (legs even, slightly apart), inhale, slowly bend down, trying to wrap your arms around your shinbone. You need to bend it as much as possible, but not so much that it hurts.
30-60-90 pose
It works the muscles of the press wonderfully, lifts the stomach.
Lie on the mat, stretch your legs forward. Then lift your legs off the floor to form a 30-degree angle with the floor surface. During this time, you need time to take three breaths. Hold for a few seconds. Then repeat the same steps, but raise your legs already 60 and 90 degrees.
Cobra Pose or Bhujangasana
It stretches the shoulders, helps strengthen the spine, back muscles and hips.
Starting position - lying face down on the floor. Next, try to stand up on your forearms by leaning against the floor surface, keeping your elbows as close to your chest as possible. After inhaling, gradually straighten your arms, raising your body as high as possible. You need to hold this position for about a minute. Exhale, take the starting position.
Contraindications
Even such a calm physical activity has its contraindications. Do not practice yoga if:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- fleurism;
- pregnancy and lactation - partially.
It was yoga for beginners at home to lose weight. As you can see the exercises are pretty simple.