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 get your body back to its natural shape, weight loss asanas are great.
Developing a weight loss program.
A complex of asanas for weight loss can be performed independently by those who already have some experience in yoga.
There should be a warm-up at the beginning of the lesson, it is allotted from 5 to 10 minutes. After that, asanas are done in different positions. It is important to know that morning yoga is most effective.
Twisted postures
The best yoga asanas for weight loss are the twisted poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines work well, they fight fat deposits and help the whole body.
Standing postures
To perform standing asanas, it is necessary to master the balance of the body. They build strength in the muscles. To lose weight, the exercises of the Chair, the Eagle, the Tree, the Warrior, the Crescent, the Triangle are perfect. For example, chair posture strengthens the spine, legs, and hips. Asana Warrior stretches the muscles of the shoulders, upper back and abdomen. The Crescent and the Triangle strengthen the lower extremities, 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 stand and the Plow exercise in the asana complex. Try to hold these positions for 60 seconds.
Positions with a gentle arch of the back (fish, bridge) are perfect.
Forward curves
Do them sitting or standing. In this aspect, the Downward Facing Dog poses, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They work the hamstrings, strengthen the calves, work the digestive organs, eliminate stress and tension.
Relaxing Postures
All yoga sessions end with relaxation. It lasts from 5 to 10 minutes. This allows the body to calm down, relieve anxiety and stress, which will affect weight loss as a result. To relax, you can use Shavasana, Balasana, or Child's pose.
It is very effective to spend a few minutes a day in meditation to calm the mind, completely relax the body.
Below is a yoga complex for weight loss.
Asana complex for harmony.
The proposed set of yoga exercises for weight loss is selected so that the asanas harmoniously affect the body. For a better understanding, the exercises are shown in the pictures.
Tadasana or Mountain Pose
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 from the sides, pull the body up.
While holding a pose, focus on the major muscles of the body. Breathing through the nose.
Uttanasana (bend towards the feet)
Uttanasana is one of the main yoga asanas. Calms the mind and body, stretches the muscles in the thigh area.
To do Uttanasana you need:
- Stand up straight, legs apart, arms relaxed.
- Inhale and slowly lean forward. When you find it difficult to keep your knees straight, you can bend them slightly.
- Lower your arms into contact with the floor or hold your lower legs.
- Hold for 30 seconds.
- Taking a long exhale, get up.
Cobra pose
Bhujangasana or the cobra pose strengthens the spine well, the buttocks and stretches the shoulders.
The exercise is performed in the prone position, face down. To get up, leaning on your forearms, keep your elbows close to your chest. Inhale as you stretch your arms. Try to pull your upper body higher. Stay in the asana for 30 seconds. As you exhale, go to the starting position.
The asana cannot be performed for pregnant women and those with spinal injuries.
Downward facing dog pose
Exercise perfectly develops the muscles of the thighs, calves, strengthens the upper extremities. Relieves painful menopause.
Downward Facing Dog initial position, standing on all fours, with arms and legs shoulder-width apart. As you exhale, slowly lift your buttocks, stretching your lower extremities. Hold a pose for a 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 up straight, bring the right leg forward, doing a lunge at a distance of about one meter. Bend your knee to a 90 degree angle. After that, simultaneously raise your outstretched 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:
- Place your feet at a distance of 90-120 cm from each other, turn the left 90 degrees outwards and the right only 45 inwards. Raise your arms to your sides with your palms facing down.
- As you exhale, the head turns to the left, leaning toward the left leg. The torso is parallel to the ground.
- The left hand reaches the foot and the right goes straight up.
- Breathing is uniform.
- After several cycles of breathing, move to the starting position.
Ardha Matsyendrsana or the half pose of the King of Pisces
This exercise stretches the spine and strengthens the muscles adjacent to the spine. The exercise is carried out as follows:
- The starting position is sitting, putting the right leg behind the left and placing the foot, bringing it closer to the pelvis. Press the left elbow to the outside of the right thigh, lean on the back of the 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 cycles of breathing and return to the starting position.
- Repeat in the other way.
Salamba Shirshasana or headstand
Salamba Shirshasana will perfectly deepen the respiratory rate and open the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow down the heartbeat and lower the blood pressure.
For safety, it is recommended to place the bracket near 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 intertwine your fingers, forming a bowl with your palms. Keep your fingers intertwined throughout the 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, lift your bent knees off the ground and lift your legs with a slight pull. Raise your feet at the same time.
- Legs bent behind the back, pressing the heels against the buttocks.
- When you feel confident, slowly stretch your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This asana completes the complex of exercises to lose weight. Promotes relaxation of the whole body.
It is necessary to lie down, extend the lower extremities to a comfortable distance, the hands rest comfortably along the body, palms up. Relax, eyes closed.
Focus on your own breathing. Try stretching in and out. We suggest you watch the video "Yoga to lose weight in 30 minutes".
How to find your version of poses to lose weight
Yoga is a system of Indian asanas that support 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 shape, you need an intensity of classes.
- If you have health problems, choose lighter asanas.
- With strength training, you can lose weight and increase muscle volume. This must be taken into account by women who want to lose weight.
- When there are stretching asanas, you don't have to worry about building muscle mass.
- After class, there should be no pain, the only exception may be DOMS.
- The sensation of other pains indicates errors in the execution of the asana.
Possibilities of yoga to lose weight
Do yoga to lose weight:
- 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 practicing yoga systematically, a person masters the ability to breathe correctly not only in the classroom, but also in everyday life. The body is enriched with oxygen.
Complexes are selected so that all muscle groups are activated. So the buttocks will become elastic 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 joint mobility and flexibility will improve.