Yoga exercises for weight loss

In addition to diets, a huge role in creating a slim body is undoubtedly a sport. Not everyone likes active kinds of gymnastics, such as aerobics, although they help to burn calories quickly. And for fans of less intensive training, there are varieties of sports based on static exercises. Yoga is not only a way to relax the body and get rid of stress, but also an excellent set of exercises for losing weight. With the help of yoga, you can gradually lose weight, helping the body and skin to find a tight and slender appearance.


Contents:
  • The effectiveness of yoga for weight loss
  • Rules yoga
  • Yoga exercises to lose weight in a standing position
  • Tadasana, or posture Mountains
  • Asana Warrior
  • Poses twisting
  • Pose King Fish
  • Posture of twisted chair
  • Posture of yoga for slimming with slopes
  • Uttanasana
  • Pose of dog looking down
  • Yoga postures for slimming in a prone position
  • Bhujangasana
  • Locust pose
  • Yoga poses for relaxation
  • Balasana
  • Shavasana

Yoga efficiency for weight loss

Yoga classes solve several problems that promote weight gain. First, these exercises require a lot of energy, which allows burning calories. Of course, everything depends on the number of repetitions and complexity of the program itself. For beginners, it is better to choose light exercises, and after a while to move on to more complex ones. Secondly, yoga exercises stimulate metabolic processes in the body and improve metabolism. And thanks to regular training, the skin becomes more elastic, and you do not have to watch on your body disgusting stretch marks, which often appear after hard diets.


It's worth mentioning that many yoga lovers note one interesting point. After some time after the beginning of classes, habits of proper nutrition begin to be developed. That is, food that is harmful to our figure, just do not want to use it. Quite an intriguing fact, which is worth checking out for yourself. In addition, some exercises are aimed specifically at improving the work of the gastrointestinal tract - mainly it is associated with respiratory gymnastics.

Yoga practice rules

Yoga classes are based on the performance of certain poses, they are called "asanas".Each asana is aimed at stimulating certain muscle groups and activating the processes of healing the body. The energy expended on performing asanas, allows burning fat deposits and forming a beautiful body.

Now you can find many sources with guides on yoga, both on the Internet and in bookstores. However, experts recommend to begin with still visit 1-2 group sessions with the coach, in order to have an accurate idea of ​​the correct performance of exercises and breathing patterns. Performing exercises at home, consider the basic rules of yoga:

  • Ventilate the room more often.
  • Perform exercises on a special mat for fitness.
  • Choose light, tight fitting but not embarrassing clothes.
  • Start the complex with a warm-up to warm up the body.
  • The first lessons should last no more than 20 minutes.
  • During gymnastics, breathing should only be through the nose.
  • In no case do not engage in a full stomach.

It is also worth considering the state of health. If you have serious problems with the spine or other systems and organs, you first need to get permission from the attending physician for such activities. In addition, it is not recommended to practice yoga in the first days of the menstrual cycle, at the least - to do relaxation exercises.


Yoga exercises for weight loss in standing position

Exercises in standing position help to train and strengthen the muscles of the whole body. Such poses require a lot of energy and help to work out a balance.

Tadasana, or posture Mount

Pose Mountain Photo

This asana is recommended to be performed before each subsequent exercise. She trains the muscles of the spine and helps to acquire a beautiful posture. The posture of the Mountain is carried out in a standing position. Straighten your legs in your lap, pull in your belly, straighten your shoulders. Hands should be located freely along the trunk, and palms should look up. Try to maximally pull the coccyx into yourself, without bending your knees. Put the feet together and strain the muscles of the buttocks. In this situation, try to reach the top of the head. After a few breaths, relax the muscles of the body.

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Asana Warrior

Asana Warrior Photo

In the previous starting position, it is necessary to take the right leg back so that the distance to the left foot is about one meter. Expand the right foot 90 degrees and rest it on the outside in the floor. The pelvis should be directed forward, hands are divorced. The knee of the left leg is parallel to the heel. Close your palms and raise your hands up. Look towards the palm of your hand. Hold this position for 1-2 minutes.

Torsion postures

Asanas, which consist in the twisting of the body, are aimed not only at the development of muscles, but mainly on the activation of the internal organs. Such poses contribute to the purification of the liver, kidneys and gastrointestinal tract. It is worth noting that the proper operation of the intestine plays an important role in the weight loss process.

Pose of the King of Pisces

Pose of king fish photo

Take the sitting position with your legs crossed. Then get the right leg behind the thigh left, and put the foot on the floor. Try to place the right foot as close as possible to the pelvis. Now, with your right hand, rest on the floor behind you, and with your left elbow, touch the right knee. Turn your head and look far back. Such twisting should be repeated in the opposite direction.

Posture of twisted chair

Pose of twisted chair photo

In a standing position, bend the legs in the knees. Hold the feet together. Try to lower your buttocks, as if sitting down on a chair. In this position, connect the palms, inhale, and on exhalation maximally turn the body of the body to the left. Try to keep your back straight. Repeat the exercise, turning the other way.

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Slimming yoga postures with slopes

Slopes forward are performed in the sitting or standing position, depending on the posture. These asanas are aimed at stretching and strengthening the muscles of the hips, calves and hamstrings. In addition, postures with slopes improve the performance of the digestive system.

Uttanasana

Uttanasana photo

It is aimed at stretching the femoral muscles. Performed in a standing position. The back is straightened, the legs are slightly apart. On exhalation, we tilt down, touching the floor with the hands. Embrace your legs with your hands. Keep your back straight. Relax in this position for 30 seconds, then slowly lift the body.

Pose of the dog looking down

Pose of a dog looking down a photo

The starting position is on all fours. Put your feet on the width of your shoulders, bend over and put your hands on the floor. Weight transfer to the forefoot. Hands are parallel to the shoulders. In this position, slowly straighten your legs and lift up your buttocks. Asana is performed within 1-3 minutes, then it is necessary to return to the starting position.

Yoga postures for weight loss in prone position

Asanas are aimed at strengthening the spine and training the muscles of the hips and the press. Perform exercises on the mat for fitness.

Bhujangasana

Bhujangasana pictures

Asana Cobra is lying on her stomach. Raise the upper body and press elbows on the floor. Then gradually lift the body, carrying the weight in the palm of your hand. Raise the upper part of the trunk as high as possible. Hold the pose for 30-40 seconds.

Pose Locust

Pose of the Locust Photo

Trains the muscles of the press and thighs, as well as stimulates the activity of the cardiovascular system. Lay down on your stomach, stretch your arms along the body. Turn the palms upward. Inhale, and on exhalation slowly raise arms and legs up parallel to the floor. Together with the hands, pull the upper part of the trunk. Hold the position for 30-50 seconds.

Yoga poses for relaxing

These poses are necessary for relaxing the physical and spiritual. After performing asanas designed to work the muscles, relaxation poses help relieve tension, equalize breathing and calm inner morale.

Balasana

Balasana photo

Stand on all fours, connect your knees together and lower your buttocks on your heels. Then pull the spine upward, and on exhalation slowly place the body of the body on its legs. Hands stretch along the trunk, the forehead should touch the floor. Try to relax completely, close your eyes.

Shavasana

Shavasana photo

Take a comfortable lying position. Relax your legs, hands turn with your hands up. Close your eyes and try to relax. Try to breathe in and out more slowly and deeper. In this position, you must stay at least 15 minutes. This is the final relaxing yoga exercise for weight loss.

Marusya

I love yoga, and this complex not only relaxes, but also helps to lose weight. The exercises themselves are very easy and understandable to perform and do not require very strong physical training.

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Yana

I once practiced yoga, but I did not notice the effect of losing weight, to be honest. Yoga is a complex of exercises aimed at relaxation, and not at dropping excess weight. To lose weight, you need to adjust your diet, namely, reduce the number of calories consumed per day, as well as increase the load. For example, do strength training. This will be more effective in terms of dropping excess weight.

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Alina

Yoga helps to get rid of stress, and as a rule, during stress, the body accumulates fats. Naturally, you will not wait for the transcendental results, doing only yoga( rather, it will help get rid of cellulite))))
Good luck)))

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