The article provides detailed information about yoga for weight loss, which is one of the most effective ways to burn fat from different parts of your body.
Stretching
Yoga classes require a special level of flexibility in the body, so it is recommended to start your practice with stretching. Such a complex prepares the body for a static load and is ideal for beginner yogis.
- Stand straight, feet together, head down. Begin to slowly bend down. Do not allow painful feelings, only muscle strain. Try to press your chest to your knees and spread your arms on either side of your legs.
- Take a step forward. Spread your toes to the sides and place your back foot slightly to the right. Slowly bend towards the open leg and try to reach your hands and toes.
- Hold the corner of the wall or car with your right hand. Keep your hands above your shoulders. Slowly stretch your chest muscles and turn your body away from your shoulders. Then switch hands.
yoga for weight loss
Why you should choose yoga:
- Eastern practice as a way of physical activity allows you to burn calories;
- metabolism accelerates thanks to classes;
- By acquiring healthy eating habits, a person's attitude towards diet changes a lot.
There are many asanas in yoga. Some of them focus on developing flexibility, stability and strength. What are the best asanas for weight loss?
Yoga complexes aimed at weight loss include asanas called shatkarmas. These are cleansing exercises that saturate the body with oxygen as much as possible, and also aim to increase metabolism. The correct breathing taught by the shatkarmas is carried over into one's daily life.
The initial set of yoga for weight loss consists of simple asanas.
Warrior Pose
Helps to burn calories, strengthen body and leg muscles. Develops endurance.
Starting position - standing, legs together. Step forward with the back leg straight and the front leg bent at the knee. Next, you should raise your arms above your head and connect them with your palms. Hold this position for one minute.
Lunge
Perfectly strengthens the hips and thighs.
Get into warrior pose. Step forward with the leg in front, keeping the other leg straight. Extend your straight leg as far as possible. Place your hands on the floor next to your feet. Maintain balance in this asana for as long as possible.
Mountain Pose - Tadasana
Spina strengthens muscles and has a positive effect on posture.
Starting position - standing, fingers touching each other. Stretch your legs and pull in your stomach. Straighten your shoulders and push your chest forward. Stretch your arms along the body. Breathing is rhythmic and calm. Stay in Mountain Pose for one minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To perform this exercise, you need to come out of the lunge position by moving your legs back. In this case, it is necessary to raise the pelvic bone and put pressure on the palms and feet. In this asana, the body should be like a triangle. After the asana, it is necessary to take a pose of complete relaxation - shavasana (lying in a comfortable position, relaxing the body and mind).
Lean forward from a standing position
From the initial standing position (legs together, slightly apart), inhale, slowly bend down and try to wrap your arms around your hips. Bend over as much as possible, but not until it hurts.
Pose 30-60-90
Perfectly works the muscles of the press, removes the stomach.
Lie on the mat and stretch your legs forward. Then raise your legs so that they form a 30-degree angle with the floor. During this time there should be time for three breaths. Hold for a couple of seconds. Then repeat the same steps but raise your legs to 60 and 90 degrees.
Cobra pose or Bhujangasana
Stretches the shoulders and helps strengthen the spine, back muscles and hips.
The starting position is lying face down on the ground. Next, try to stand with your wrists resting on the floor, keeping your elbows as close to your chest as possible. After inhaling, slowly straighten your arms and raise your body as high as possible. You should hold this position for about a minute. Exhale, take the starting position.
Contraindications
Even such a quiet type of physical activity has contraindications. Do not practice yoga if:
- hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to high blood pressure;
- fragility of blood vessels;
- phleberism;
- pregnancy and breastfeeding - partially.
This was yoga for beginners at home to lose weight. The exercises, as you can see, are very simple.