The yoga exercise system develops strength, flexibility, endurance, and coordination. With the help of yoga, you can improve your physical health and mental and emotional state. But what is the effect of yoga poses on weight loss?
The benefits of yoga for weight loss
Yoga asanas are exercises performed in static mode. Due to the low training intensity, yoga practice is considered ineffective in combating extra weight. In order to make the effect of weight loss become obvious, static load must be practiced for a long time and often. Therefore, they are rarely used as an independent means of weight loss. In terms of the ability to burn calories quickly, yoga cannot match vigorous dynamic exercise, but it has an important advantage: it encourages the body to get rid of excess weight without stress and overload. Equally important, due to the normalization of metabolism and the improvement of the work of all organs and systems, the weight loss effect achieved with the help of yoga will last a long time.
Basic rules of yoga
In order for yoga to lose weight effectively, you need to train regularly: it is best to train every day, but in any case at least 3 times a week. You should go from simple to complex, slowly and gradually. First of all, master the simplest asanas, and only after fixing them, the load can become complicated. Do not increase the intensity and difficulty of the exercise prematurely. Hurrying can cause injury and violate one of the key principles of yoga: asanas should not be performed through pain and discomfort, and yoga practice should be enjoyable.
You need to practice slowly and deliberately, focusing on breathing and muscle training. You need comfortable clothes and yoga mats to practice. You need to train on an empty stomach. There should be at least two hours between the last meal and exercise. The study area should be well ventilated. In order to get rid of irrelevant sounds and create an appropriate mood, you need to turn on calm and relaxing music. The melody can be extracted from the special selection of yoga and meditation.
Yoga exercises for weight loss
- Straighten and spread your legs as much as possible. Bend forward and place your hands on the floor. Tighten and tighten the gluteal muscles. Maintain this position for about a minute. Make sure your breathing is smooth, deep and rhythmic. Complete the exercise and enter the asana twice. With regular exercises, you can increase the strength of the hips, inner thighs, and back of the thighs.
- Take a big step forward with one foot. Lower yourself into a lunge, and transfer your weight to your feet. Keep the other leg stretched back. Touch the floor with your hands on both sides of your bent knees. Maintain this position for at least one minute. Control your breathing. Step on each foot three times. Exercise can exercise the muscles of the lower body very well.
- Put your belly on the mat. Pull the upper limbs forward and straighten the lower limbs. Raise the head, shoulders, and chest above the floor in turn. Keep your abdomen close to the floor. Stay in the pose for as long as possible. With its help, you can strengthen your pectoral muscles.
- Stand, straighten your body, feet wider than shoulders. Bend your knees and lower your shoulders. Cross your arms in front of you and push your pelvis forward. After a while, straighten your legs. Be the three representatives. This position burns fat in the thighs and buttocks and strengthens muscles.
- The starting position is the same as in the previous exercise: stand up straight, with your legs wider than your shoulders, and your arms on your chest. Separate your socks and stand up on them. Jump very low, touch your toes and roll your heels. Perform ten such jumps. Exercise will make your legs slimmer and stronger. The caviar got a particularly good load here.
- Lie on your back on the mat. Stretch your arms at your sides and place your palms on the floor. Lift the straight legs steadily so that they stand upright and continue to move until they are above the head parallel to the floor surface. Keep this position for one minute. Breathe evenly. Slowly lower your legs. Repeat two or three times. In this pose, the muscles to be lifted are well exercised.
- Continue to lie on your back, bend your legs, and raise your knees to your chest. Then lift your legs and stretch them to the ceiling. While straightening your legs, support your back with your hands to help keep your legs, pelvis, and lower back upright. Place your elbows on the floor. Stay in the pose for as long as possible. Try not to shake, do not bend your legs, and pay attention to your breathing.
- Roll onto your stomach. Place the palm of your hand on the mat near the shoulder joint. Place your toes on the floor. When exhaling, suddenly lift the pelvis back and up, and pull the heel to the floor. The body should adopt the following posture: head between arms, occiput extended downward, legs and back straight. After a short pause, jump your feet onto your palms. Straighten your legs and wrap your arms around them. Place your chest on your knees and place the top of your head on your feet. Try to keep your legs straight. Repeat this pose three times.
- Sit down, place your palms under your thighs near your knees, and then raise your legs. They should be as straight as your back. Keep your head and make your eyes look diagonally: up and forward. When exhaling, straighten your arms, parallel to the floor. In this exercise, the abdominal muscles have been well strengthened.
- Enter a standing position. Do a wide forward lunge, focusing on your right leg. The knees of the returned leg should touch the floor, with the toes extended. Keep your back straight. Raise your arms above your head and guide them across the sides. Raise your head, extend your arms up, and align your body in a line-from the top of your pelvis to your fingers. Pause for one minute. Lower your arms to shoulder level, then spread them to the sides. Gently turn your body to the left, keeping your back straight. A parallel line should be formed between the lines of the arms and legs. Also turn your head to the left and extend your arms. Twenty seconds later, gently turn to the other side. Pause again for twenty seconds, then turn around and straighten your body. Place your left hand on the left side of your right foot and your forearm on the floor. Turn your body to the right. Stretch your right hand upwards and turn your head towards your hand. After one minute, place your right forearm on the left side of your right foot. Raise your other hand and stretch it upwards. Stay for another minute, then lower your arm and straighten it. Perform the next repetition on the other leg. The abdominal muscles, especially the oblique muscles, and the back of the thigh are actively working here. Exercise can strengthen and stretch the spine and improve posture.
Yoga not only helps to lose weight, but also improves coordination and makes the body flexible and strong. The first results of the "Yoga for Weight Loss" program became apparent after about a month of classes.