Yoga training system develops strength, elasticity, endurance, coordination. With the help of yoga, you can improve your physical health and psycho-emotional state. But how effective are yoga asanas for weight loss?
Benefits of yoga to lose weight
Yoga asanas are exercises performed in a static mode. Due to the low intensity of training, the yoga practice is considered ineffective in combating extra pounds. Static loads need to be applied for a long time and often to make the effect of weight loss noticeable. Therefore, they are rarely used as an independent means to lose weight. Due to its ability to burn calories quickly, yoga cannot compete with intense dynamic exercise, but it has an important advantage: it encourages the body to get rid of extra pounds without stress and overload. It is also important that the weight loss achieved by yoga continues for a long time due to the normalization of metabolism and the improvement of the functioning of all organs and systems.
Basic rules of yoga
To lose weight, you need to practice yoga regularly: preferably daily, but at least three times a week. You have to go from simple to complex, slowly and gradually. First, the simplest asanas are mastered, and only after correcting them can the load become more difficult. Do not increase the intensity and difficulty of your training prematurely. Haste leads to injury and violation of one of the basic principles of yoga: asanas should not be performed with pain and discomfort, yoga training should be pleasant.
You need to do the exercises slowly and thoughtfully, paying attention to breathing and muscle work. To exercise, you need comfortable clothing and a yoga mat. You should train on an empty stomach. There should be at least two hours between the last meal and training. The study area should be well ventilated. You need to turn on quiet, soothing music to stay away from extraneous sounds and create a suitable mood. The melodies can be taken from special options for yoga and meditation.
Yoga exercises to lose weight
- Straighten and spread your legs as wide as possible. Bend forward and place both hands on the floor. Tighten and tighten the gluteus muscles. Stay in this position for about a minute. Make sure your breathing is free, deep and rhythmic. Complete the exercise and enter the asanas twice more. By exercising regularly, you can strengthen your hips, thighs and back.
- Take a step forward with one foot. Put yourself in a lunge position by shifting your body weight to the foot of the stairs. The other leg is extended backwards. Touch the ground next to your knees bent with your hands. Stay in this position for at least a minute. Control your breath. Step three times with each foot. Exercise works the muscles of the lower body well.
- Put your stomach on the floor. Pull the upper limbs forward, straighten and join the lower ones. Raise your head, shoulders and chest consistently above the floor. Leave your stomach on the ground. Stay in Asana for as long as possible. With its help you can strengthen the pectoral muscles.
- In a standing position, straighten your body and place your feet wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, push your pelvis forward. After a moment's pause, straighten your legs. Repeat three times. Pose burns fat in the thighs and hips, strengthens muscles.
- The starting position is the same as in the previous exercise: standing straight, legs wider than shoulders, arms over chest. Separate your socks and lift yourself over them. Jump down and roll down to your heels, down to your toes. Perform it from these jumps. Exercise makes your legs thinner and stronger. Caviar is especially good here.
- Lie on the floor with your back. Extend your arms to your sides and place your palms on the floor. Lift your flat feet evenly, bring them to an upright position, and continue to move forward so that the end is parallel to the floor surface above your head. Stay in this position for a minute. Breathe evenly. Slowly lower your legs. Repeat two or three times. The muscles of the press are well developed in this asana.
- Continuing to lie on your back, bend your legs and raise your knees to your ribs. Then raise your legs to the ceiling. At the same time as straightening your legs, support your back with your hands, thus helping to keep your legs, pelvis and back upright. Put your elbows on the ground. Stay in Asana for as long as possible. Try not to fall, do not bend your legs, watch your breath.
- Roll over your belly. Place your palms on the floor near your shoulder joints. Put your toes on the ground. With exhalation, lift your pelvis sharply back and forth, pulling your heels to the ground. The body should take the following position: the head is between the arms, its occipital region extends downwards, the legs and back are straight. After a moment's pause, bounce your feet into your palms. Straighten your legs and wrap your arms around them. Bring your ribs to your knees and the top of your head to your feet. Keep your legs as straight as possible. Repeat the asana three times.
- Sit with your palms under your thighs near your knees and lift your legs. They should be as straight as your waist. Keep your head so that your eyes are facing diagonally: up and forward. As you breathe in, keep your arms parallel to the floor in front of you. In this exercise, the abdominal muscles are well strengthened.
- Stand on your feet. Take a wide forward shot with emphasis on your right foot. The knee of the set foot should touch the ground, the toe extends. Keep your back straight. Raise your arms above your head and direct them to the sides. Raise your head, raise your arms, and line your body - from the top of the pelvis to the fingers. Take a minute break. Lower your arms to shoulder level and spread to the sides. Gently turn your body to the left, keeping your back straight. There should be a parallel between the lines of the arms and legs. Turn your head to the left and extend your arms. After twenty seconds, gently turn to the other side. Pause for another twenty seconds and return with your body straight. Place your left hand on the left side of your right foot, with your arm on the floor. Turn your body to the right. Lie down with your right hand, turn your head to your hand. After a minute, place your right arm on the left side of your right foot. Raise and extend your other hand. Lie down for another minute, then lower your arms and straighten. Do the next repetition on your other foot. Here the abdominal muscles, especially the oblique muscles and the back of the thigh are actively working. Exercise strengthens and lengthens the spine, improves posture.
Yoga not only helps to lose weight, but also improves coordination, makes the body flexible and strong. The first results of the "Yoga for weight loss" program are noticeable after about a month of classes.