Everyone knows that yoga brings tremendous benefits to the body. It is important to always be lean and mobile with the help of yoga exercises. To get your body back in natural shape, a slimming asana is perfect.
Creating a weight loss program
The complexion of asanas for weight loss can be done independently by those who already have some experience in yoga.
There must be a warm-up at the beginning of the lesson, for which 5-10 minutes are allotted. After that, the asanas are made in different positions. It is important to know that morning yoga is the most effective.
Twisted poses
The best yoga asanas for weight loss are twisted poses (Bharadwajasana, Arda Matsyendrasana, Saji pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines are functioning well, they fight fat deposits and support the whole body.
Standing poses
When standing to perform asanas, you need to master body balance. They create strength in the muscles. Exercises for chair, eagle, tree, warrior, crescent, triangle are perfect for weight loss. For example, chair posture strengthens the spine, legs and thighs. Asana warrior stretches the muscles of the shoulders, back, abdomen. The crescent and triangle strengthen the lower extremities, strengthen the spine and activate the digestive system.
Inverted asanas
These exercises stimulate the abdominal region and thyroid glands. They well relieve tension in the back. For yoga practitioners to lose weight it is necessary to include a shoulder stand and plow exercises in the Asana complex. Try to hold these positions for 60 seconds.
Positions with a smooth spine arch (fish, bridge) are ideal.
Leans forward
Do them in a sitting or standing position. In this respect, the poses of Face Dog Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are excellent. They cultivate the thighs, strengthen the calves, activate the digestive organs, relieve stress and tension.
Soothing poses
Every yoga session ends with a break. It lasts from 5 to 10 minutes. This allows the body to relax, relieve anxiety, stress, which in turn will affect weight loss. You can use shawasana, balasana or baby pose for relaxation.
It is very effective to spend a few minutes a day meditating to calm the mind, to 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 will be selected so that the asanas have a harmonious effect on the body. Exercises for better understanding are shown in the pictures.
Tadasana or mountain posture
The exercise is recommended to be performed between exercises or as a separate asana to correct the posture. To perform Tadasana, you need to lift the upper limbs through the sides, lifting the body upwards.
When maintaining your posture, focus on the core muscles of your body. Breathe through the nose.
Uttanasana (inclination of the feet)
Utanasana is one of the main asanas of yoga. It calms the mind and body, stretches the muscles in the thigh area.
To make Utanasana you need:
- Stand up straight, spread your legs, relax your arms.
- Inhale and slowly lean forward. When it is difficult to straighten the knees, you can bend slightly.
- Put your hands in contact with the floor or wrap your lower legs.
- Hold for 30 seconds.
- Long exhale, rise.
Cobra posture
The Bhujangasana or cobra posture strengthens the spine, buttocks and stretches the shoulders well.
The exercise is conducted from an inclined position, face down. To climb, rest your elbows close to your chest, leaning on your forearms. Inhale while straightening your arms. Try to lift your upper body up. Stay in Asana for 30 seconds. Exhale to the starting position.
Asana can not be done for pregnant women and with spinal injuries.
Down dog posture
The exercise perfectly develops the muscles of the thighs, calves, strengthens the upper extremities. Relieves painful menopause.
The starting position of the dog is face down, standing on all fours, arms and legs shoulder width apart. As you exhale, slowly raise your buttocks up, straightening your lower limbs. Stand in a posture for one to three minutes and move to the starting position.
Virabrdrasana or warrior posture
Virabhdrasana perfectly stretches the thigh muscles and relieves back pain. It is necessary to stand up straight, bring the right leg forward, do the lang for about one meter. Bend the knee until a 90-degree angle is formed. After that, simultaneously raise the straight hands up. Stop for five breath cycles in the asana and repeat the same but with the left foot.
Utikhta triconasana or triangular posture
To perform Uttihta Trikonasana, you must:
- Place your feet at a distance of 90-120 cm from each other, turn outside 90 degrees to the left, and only 45 degrees inside to the right. Raise your hands on the pages with your hands down.
- When exhaling, turn your head to the left, leaning towards the left leg. The body is parallel to the floor.
- The left hand reaches the foot, while the right is directed directly upwards.
- Breathing is equal.
- After a few breathing cycles, move to the starting position.
Arda Matsindrasana or the half-posture of the King of Pisces
This exercise stretches the spine and strengthens the muscles surrounding the spine. The exercise is performed as follows:
- The starting position is to sit, put the right leg on the left back and place the leg, bring it to the pelvis. Press the left elbow to the outside of the right thigh, leaning on the back of the right hand.
- Turn your head to the right, looking away.
- Help with the left hand, turning the lower back even more.
- In a state of maximum muscle tension do a few breathing cycles and move to the starting position.
- Repeat the other way.
Salamba shirshasana or headscarf
Salamba Shirshasana perfectly enhances the frequency of breathing and opens the energy of the spine, chest, diaphragm, strengthens the abdominal muscles, slows the heartbeat and lowers blood pressure.
For safety, it is recommended to place the stand close to the wall.
To enter Salamba Shirshasana, you need to do the following:
- Lay the carpet and kneel next to it.
- Sit down, place your forearms in the middle of the carpet. Elbows shoulder width apart.
- Connect and connect the fingers, creating a bowl with palms. Keep your fingers intertwined throughout the asana.
- Place your crown on the carpet so that the palm bowl covers the back of your head.
- Get your knees up.
- When inhaling, drop your bent knees off the floor and lift your legs slightly. Raise your legs at once.
- Legs bent back, heels pressing on buttocks.
- When you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation posture
This asana completes a set of exercises for weight loss. It helps to relax the whole body.
It is necessary to lie down, spread the lower limbs at a comfortable distance, rest your hands comfortably along the body, palms up. Calm down, close your eyes.
Concentrate on your own breathing. Try to stretch inside and out. We suggest you watch the video "Yoga for weight loss in 30 minutes".
How to find your version of weight loss poses
Yoga is an Indian asana system that supports human health and fitness. Only in harmony of body and soul is it possible to achieve the desired result.
For the effectiveness of selecting exercises for weight loss, it is important to consider the following points:
- In order to quickly get the desired shape, you need the intensity of the classes.
- If you have health problems, choose a light asana.
- With vigorous exercise you can both lose weight and increase muscle mass. This should be taken into account by women who want to become thin.
- When there are stretching asanas, you do not have to worry about increasing muscle mass.
- There should be no pain after the lesson, the only exception may be DOMS.
- The sensation of other pains indicates errors in the performance of the asana.
Yoga opportunities for weight loss
Doing Yoga for Weight Loss:
- The body receives a certain amount of physical activity, which helps to burn excess calories.
- Metabolism improves.
- People get used to eating right without much effort, there is simply no desire to eat unhealthy food.
- Practicing yoga regularly, a person masters the ability to breathe properly 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. So the buttocks will become elastic after a few months.
This is important because gluteal muscles are difficult to manipulate. Regular exercise will remove fat in problem areas, muscles will gain relaxation, joint mobility and flexibility will be improved.