Everyone knows that yoga brings great benefits to the body. It is important that with the help of yoga exercises you can always be slim and mobile. To return your body to its natural shape, weight loss asanas are great.
Preparation of a weight loss program
A set of asanas for weight loss can be done independently by those who already have some experience in yoga.
There should be a warm-up at the beginning of the lesson, so take 5-10 minutes. Then the asanas are done in different positions. It is important to know that morning yoga is most effective.
Twisting poses
The best yoga asanas for weight loss are the twisting poses (Bharadvajasana, Ardha Matsyendrasana, Sage posture, 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.
Upright postures
To perform the asanas in an upright position, you need to master the balance of the body. They build strength in the muscles. To lose weight, the exercises Chair, Eagle, Tree, Warrior, Crescent, Triangle are perfect. For example, the posture of the chair strengthens the spine, legs and thighs. Asana Warrior stretches the muscles of the shoulders, 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 area and thyroid gland. They relieve back tension well. For yoga practitioners, in order to lose weight, it is mandatory to include a shoulder stand and Plow exercise in the complex of asanas. Try to hold these positions for 60 seconds.
Positions with a smooth arch on the back (fish, bridge) are perfect.
Turn forward
Do them in a sitting or standing position. In this aspect, the poses of the dog face down, Uttansana, Upavishta Konasana, Prazarita Padottanasana are perfect. They work on the hamstrings, strengthen the calves, make the digestive system work, relieve stress and tension.
Relaxing poses
All yoga sessions end with relaxation. Lasts 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 the Child's posture.
It is very effective to spend a few minutes a day meditating to calm the mind, to relax the body completely.
Below is a yoga complex for weight loss.
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 photos.
Tadasana or mountain pose
The exercise is recommended to be done between exercises or as a separate asana to level the posture. To perform Tadasana, you need to lift the upper limbs up through the sides, pull the body up.
While maintaining posture, focus on the core muscles of the body. Breathing through the nose.
Utanasana (inclination to the legs)
Utanasana is one of the main yoga asanas. Calms the mind and body, stretches the muscles in the thighs.
To make Uttanasana you need:
- Stand up straight, legs apart, arms relaxed.
- Inhale and slowly lean forward. When it is difficult to keep your knees straight, you can bend slightly.
- Put your hands in contact with the floor or fasten your lower legs.
- Hold for 30 seconds.
- Taking on a long exhale, rise.
Cobra pose
Bhujangasana or Cobra posture strengthens the spine, buttocks and stretches the shoulders.
The exercise is performed from a lying position face down. To stand up, leaning on your forearms, keep your elbows close to your chest. Inhale while straightening your arms. Try to pull your upper body higher. Stay in the asana for 30 seconds. When exhaling, go to the starting position.
You cannot perform the asana for pregnant women with spinal injuries.
Dog pose down
The exercise perfectly develops the muscles of the thighs, calves, strengthens the upper limbs. Relieves painful menopause.
Starting position of the dog face down, standing on all fours, arms and legs shoulder-width apart. When exhaling, slowly lift your buttocks up, straightening your lower limbs. Hold in a position from one to three minutes and go to the starting position.
Virabhdrasana or warrior posture
Virabhrdrasana will perfectly stretch the thigh muscles and relieve back pain. You need to stand up, bring your right foot forward, making a shot at a distance of about one meter. Bend the knee until a 90 degree angle is formed. Then simultaneously raise your upright arms. Stay in the asana for five breathing cycles and repeat the same, but with the left foot.
Silence 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 90 degrees outwards and the right only 45 inwards. Raise your arms to the side with palms facing down.
- As you exhale, turn your head to the left, leaning toward your left leg. The torso is parallel to the floor.
- The left hand reaches the foot and the right is directed straight up.
- Breathing is even.
- After a few breathing cycles, move to the starting position.
Ardha Matsiendrshana or the half-pose of the King of Pisces
This exercise stretches the spine and strengthens the muscles adjacent to the spine. The exercise is performed as follows:
- The starting position is sitting, place the right foot behind the left and place the foot, bringing it closer to the pelvis. Press the left elbow to the outside of the right thigh, leaning on the back of the right hand.
- Turn your head to the right, looking into the distance.
- Using your left hand, rotate your lower back more.
- In the position of maximum muscle stretching, do several breathing cycles and go to the starting position.
- Repeat the other way.
Salamba Shirshasana or headstand
Salamba Shirshasana will perfectly deepen the respiratory rate and will open the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow down the heart rate and lower blood pressure.
For safety, it is recommended to place the stand close to a wall.
To enter Salamba Shirshasana, you must do the following:
- Lay a rug and kneel beside him.
- Bend down by placing your forearms in the middle of the mat. Elbows shoulder-width apart.
- Connect and intertwine your fingers, forming a bowl with your palms. Hold the interconnected fingers throughout the asana.
- Place the crown of the head on the mat so that the bowl with the palms covers the back of the head.
- Bring your knees to your head.
- As you inhale, take your bent knees off the floor and lift your legs in a light rhythm. Raise your legs at the same time.
- The legs are bent behind the back, pressing the heels to the buttocks.
- When you feel confident, straighten your legs slowly.
- The body is perpendicular to the surface.
Shavasana or relaxation posture
This asana completes the set of weight loss exercises. Encourages relaxation of the whole body.
It is necessary to lie down, spread the lower limbs at a comfortable distance, hands lying comfortably along the body, palms up. Relax with your eyes closed.
Concentrate on your own breathing. Try to stretch 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 a system of Indian asanas that support human health and fitness. Only in the harmony of body and soul can the desired result be achieved.
For the effectiveness of the choice of exercises for weight loss it is important to consider the following points:
- To quickly acquire the desired shape, you need the intensity of the hours.
- If you have health problems, choose lighter asanas.
- With strength training you can both lose weight and increase muscle volume. This should be kept in mind by women who want to become slimmer.
- When there are stretching asanas, you do not have to worry about increasing muscle mass.
- After an hour there should be no pain, the only exception may be DOMS.
- The sensation of other pains indicates mistakes in performing the asana.
Possibilities of yoga for weight loss
Do yoga for weight loss:
- The body receives a certain amount of physical activity to help burn excess calories.
- Metabolism improves.
- One gets used to eating properly without much effort, just no desire to eat junk food.
- By systematically practicing yoga, a person masters the ability to breathe properly not only in the classroom, but also in everyday life. The body is enriched with oxygen.
The complexes are selected so as to activate all muscle groups. This will make the buttocks elastic in 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.