Everyone knows that yoga brings enormous benefits to the body. It is important that with the help of yoga exercises, you can still be slim and mobile. To restore your body to its natural shape, slimming asanas are perfect.
Developing a Weight Loss Program
An asana complex for weight loss can be performed independently by those who already have some yoga experience.
There should be a warm-up at the start 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 the most effective.
Twist pose
The best yoga poses for weight loss are twist poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines work well, they fight fat deposits and support the whole body.
Standing postures
To perform standing asanas, you need to master the balance of the body. They strengthen the muscles. To lose weight, the Chair, Eagle, Tree, Warrior, Crescent, Triangle exercises are perfect. For example, the chair posture strengthens the spine, legs and hips. Asana Warrior stretches the muscles of the shoulders, upper back and abdomen. The Crescent and the Triangle strengthen the lower limbs, strengthen the spine and activate the digestive system.
Inverted asanas
These exercises stimulate the abdominal region and the thyroid glands. They relieve tension in the back well. For yoga practitioners in order to lose weight, it is imperative to include shoulder support and plow exercise in the asana complex. Try to maintain these positions for 60 seconds.
Positions with a smooth back arch (fish, bridge) are perfect.
forward turns
Do them while sitting or standing. In this aspect, the poses of the dog face down, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They work the hamstrings, strengthen the calves, work the digestive organs, relieve stress and tension.
Relaxation poses
All yoga sessions end with relaxation. It lasts 5 to 10 minutes. It allows the body to calm down, relieve anxiety, stress, which, therefore, will affect weight loss. To relax you can use Shavasana, Balasana or the child pose.
It is very effective to set aside a few minutes a day for meditation to calm the mind, 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 is selected so that asanas harmoniously affect the body. For a better understanding, the exercises are shown in the pictures.
Tadasana or mountain pose
It is recommended to do the exercise between exercises or as a separate asana to align the posture. To perform Tadasana, you need to lift the upper limbs from the sides, pull the body up.
While maintaining a pose, focus on the major muscles of the body. Breathe through your nose.
Uttanasana (tilt towards the feet)
Uttanasana is one of the main yoga asanas. It calms the mind and body, stretches the thigh muscles.
To prepare Uttanasana you will need:
- Stand up straight, legs apart, arms relaxed.
- Inhale and slowly lean forward. When it is difficult to keep the knees straight, you can bend slightly.
- Lower your arms to the ground or squeeze your lower legs.
- Hold for 30 seconds.
- Taking a long exhale, stand up.
Cobra pose
Bhujangasana or the Cobra pose well strengthens the spine, buttocks and stretches the shoulders.
The exercise is performed from a lying position, face down. To stand up, resting on your forearms, keep your elbows close to your chest. Inhale as you straighten your arms. Try to pull your upper body higher. Stay in the asana for 30 seconds. On the exhale, go to the starting position.
You cannot perform asanas for pregnant women with spinal injuries.
Downward dog posture
The exercise perfectly develops the muscles of the thighs, calves, strengthens the upper limbs. Relieves painful menopause.
Starting Position of the Dog Face down, stand on all fours, arms and legs shoulder-width apart. On the exhale, slowly lift the buttocks upwards, straightening the lower limbs. Hold in a pose of 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. You have to stand straight, bring the right leg forward by making a lunge at a distance of about one meter. Bend the knee until a 90 degree angle is formed. After that, simultaneously raise your outstretched arms. Stay in the asana for five breath cycles and repeat the same, but with the left leg.
Uttikhta Trikonasana or triangle pose
To perform Uttihta Trikonasana, you must:
- Place your feet at a distance of 90-120 cm from each other, turn the left one 90 degrees outwards and the right one only 45 inwards. Raise your arms out to the sides with the palms facing down.
- On exhalation, the head turns to the left, leaning towards the left leg. The torso is parallel to the ground.
- The left hand reaches the foot and the right is directed upwards.
- Breathing is regular.
- After several cycles of breathing, return to the starting position.
Ardha Matsyendrsana or the Half Pose of the King of Pisces
This exercise stretches the spine and strengthens the muscles adjacent to the spine. The exercise proceeds as follows:
- The starting position is seated, place the right leg behind the left and place the foot bringing it closer to the pelvis. Press the left elbow to 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 the lower back more.
- In the maximum muscle stretch position, cycle through several breathing cycles and move to the starting position.
- Repeat in the other direction.
Salamba Shirshasana or pear tree
Salamba Shirshasana will perfectly deepen the respiratory rate and open the energy of the spine, chest, diaphragm, strengthen abdominal muscles, slow heart rate and lower blood pressure.
For safety reasons, it is recommended to place the bracket near a wall.
To enter Salamba Shirshasana, you need to do the following:
- Lay a mat and kneel beside it.
- Lean forward with your forearms in the middle of the mat. Elbows shoulder width apart.
- Connect and intertwine the fingers, forming a bowl with the palms. Keep the fingers interlocking throughout the asana.
- Place the crown of the head on the mat so that the bowl of palms covers the back of the head.
- Bring your knees back to your head.
- While inhaling, tear your bent knees off the floor and lift your legs with a gentle shake. Raise your feet at the same time.
- Legs bent behind the back, resting the heels on the buttocks.
- When you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This asana completes the complex of exercises for weight loss. It promotes relaxation of the whole body.
It is necessary to lie down, spread the lower extremities at a comfortable distance, the hands comfortably stretched out along the body, palms up. Relax with your eyes closed.
Concentrate on your own breathing. Try to stretch in and out. We invite you to watch the video "Yoga to lose weight in 30 minutes".
How to find your version of weight loss poses
Yoga is a system of Indian asanas that support human health and fitness. Only in harmony of body and soul can the desired result be achieved.
For the effectiveness of the selection of exercises for weight loss, it is important to consider the following points:
- In order to quickly acquire the desired shape, you need a course intensity.
- If you have health concerns, choose lighter asanas.
- With strength training, you can both lose weight and increase muscle volume. This should be taken into account by women who wish to get slimmer.
- When there are stretching asanas, you don't have to worry about increasing muscle mass.
- After the course there should be no pain, the only exception may be DOMS.
- The sensation of other pains indicates errors in the performance of the asanas.
Yoga possibilities for weight loss
Do yoga to lose weight:
- The body receives a certain amount of physical activity to help burn excess calories.
- The metabolism improves.
- A person gets used to eating well without much effort, there is simply no desire to eat unhealthy food.
- By consistently practicing yoga, a person masters the correct breathing technique 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. Thus, 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 improve.