Everyone knows that yoga brings tremendous benefits to the body. It is important that with the help of yoga exercises you are always weak and mobile. To restore the body to its natural shape, asanas for weight loss are excellent.
Design a weight loss program
A complex of asanas for weight loss can be done independently by those who already have an experience in yoga.
There should be a warm-up at the beginning of the lesson, 5-10 minutes are allotted for it. After that, the asanas are done in different positions. It is important to know that morning yoga is most effective.
Twisted poses
The best yoga asanas for weight loss are twisting poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines function well, they fight fat deposits and support the whole body.
Standing poses
To perform asanas on foot, you must master body balancing. They build strength in muscles. To lose weight, the exercises Chair, Eagle, Tree, Warrior, Crescent, Triangle are perfect. For example, chair posture strengthens the spine, legs and hips. Asana Warrior stretches the shoulder muscles, upper back, abdomen. The Crescent and Triangle strengthen the lower limbs, strengthen the spine and activate the digestive system.
Inverted asanas
These exercises stimulate the abdominal region and thyroid glands. They relieve tension in the back well. For yoga practitioners in order to lose weight, it is essential to include a posture on the shoulders and the Plug exercise in the asana complex. Try to hold these positions for 60 seconds.
Positions with a smooth back arch (fish, bridge) are perfect.
Lean forward
Do them in a sitting or standing position. In this respect the poses of Dog Face Down, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They work with the pelvis, strengthen the calves, make the digestive organs function, relieve stress and tension.
Relaxing pose
All yoga sessions end with relaxation. It lasts from 5 to 10 minutes. This allows the body to calm down, relieve anxiety, stress, which in turn will affect weight loss. For relaxation, you can use Shavasana, Balasana or baby pose.
It is very effective to set aside a few minutes a day for meditation to calm the mind, to completely relax the body.
Below is a yoga complex for weight loss.
The complex of asanas for harmony
The proposed set of yoga exercises for weight loss is chosen so that the asanas have a harmonious effect on the body. For a better understanding, the exercises are shown in the picture.
Tadasana or Mountain Pose
Exercise is recommended to be done between exercises or as a separate asana to adjust posture. To perform Tadasana, you need to lift the upper limbs up across the sides, pull the body up.
While holding a pose, focus on the core muscles of the body. Breathing through the nose.
Uttanasana (standing tilt)
Uttanasana is one of the main yoga asanas. Makes the mind and body relaxed, stretches the muscles in the thigh area.
To make Uttanasana you need:
- Stand up straight, feet apart, arms relaxed.
- Breathe in and slowly lean forward. When it is difficult to keep your knees straight, you can bend slightly.
- Lower your arms into contact with the floor or squeeze your lower legs.
- Hold for 30 seconds.
- Taking a long breath, get up.
Cobra pose
The Bhujangasana or Cobra pose well strengthens the spine, hindquarters and stretches the shoulders.
The exercise is performed from a supine position, face down. To stand up, leaning on your forearms, keep your elbows close to your chest. Inhale as you direct your arms. Try to pull the upper body up. Stay in the asanas for 30 seconds. In extraction, go to the starting position.
You can not perform asanas for pregnant women and with spinal cord injuries.
Dog pose down
Exercise perfectly develops the muscles of the thighs, calves, strengthens the upper limbs. Facilitates painful menopause.
The starting position of the dog face down, standing on all fours, arms and legs away from shoulder width. During extraction, slowly raise the buttocks up, pointing the lower limbs. Stay in one 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 foot forward, making a kick at a distance of about one meter. Bend the knee until a 90 degree angle is formed. After that, simultaneously raise the arms pointing upwards. Stand on the asanas for five breathing cycles and repeat the same, but with the left foot.
Uttikhta Trikonasana or Pose of the triangle
To perform Uttihta Trikonasana, you must:
- Place the legs at a distance of 90-120 cm from each other, turn the left 90 degrees from the outside and the right only 45 degrees from the inside. Raise your arms to the sides with your palms facing down.
- During the extraction, the head turns to the left, leaning towards the left leg. The body is parallel to the floor.
- The left hand reaches the foot, and the right is directed straight up.
- Breathing is equal.
- After a few breath cycles, move to the starting position.
Ardha Matsyendrsana or half pose of the King of Fishes
This exercise stretches the spine and strengthens the muscles adjacent to the spine. The exercise is performed as follows:
- The starting position is lowered, place the right foot behind the left and place the foot, bringing it closer to the pelvis. Press the left elbow on 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.
- Helping with the left hand, turn more the lower back.
- In the position of maximum muscle extension, do a few breathing cycles and go to the starting position.
- Repeat the other way.
Salamba Shirshasana or head
Salamba Shirshasana will perfectly deepen the rhythm of breathing and will open the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow down the heartbeat and lower blood pressure.
For safety, it is recommended to place the stand near a wall.
To access Salamba Shirshasana, you must do the following:
- Lay a rug and kneel next to it.
- Bend over, placing your forearms in the middle of the mattress. Elbows shoulder width apart.
- Connect and intertwine the fingers, forming a bowl with the palms. Keep your fingers intertwined throughout the asana.
- Place the crown of the head on the mattress so that the bowl with the palms covers the back of the head.
- Bring your knees to your head.
- As you inhale, lift your bent knees off the floor and lift your legs with a slight jerk. Raise your legs at the same time.
- Legs bent behind the back, pressing the heels into the buttocks.
- When you feel safe, run your legs slowly.
- The body is perpendicular to the surface.
Shavasana or relaxing pose
This asana completes the complex of exercises for weight loss. Promotes relaxation of the whole body.
It is necessary to lie down, spread the lower limbs to a comfortable distance, hands stretched smoothly along the body, palms up. Relax, eyes closed.
Focus on your breathing. Try to lie in 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 the harmony of body and soul can the desired result be achieved.
For the effectiveness of choosing exercises for weight loss, it is important to consider the following points:
- To quickly gain the desired shape, you need a class intensity.
- If you have health problems, choose lighter asanas.
- With strength training, you can lose weight and increase muscle volume. This should be taken into account by women who want to become more money.
- When there are stretching asanas, you do not have to worry about increasing muscle mass.
- After class, there should be no pain, the only exception may be DOMS.
- The feeling of other pains indicates errors in performing the asana.
Yoga opportunities for weight loss
Doing yoga for weight loss:
- The body receives a certain amount of physical activity to help burn excess calories.
- Metabolism improves.
- A person is taught to eat properly without much effort, he just has no desire to eat unhealthy food.
- By systematically practicing yoga, a person possesses the ability to breathe correctly not only in the classroom but also in daily life. The body is enriched with oxygen.
Complexes are chosen in order to activate all muscle groups. 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 be improved.