The article provides detailed information about yoga for weight loss, one of the most effective ways to get rid of body fat in different areas of your body.
stretching
Yoga classes require a special level of flexibility of the body, so it is advisable to start the training with stretching. Such a complex is perfect for beginners, it prepares the body for static load.
- Stand straight, bend your legs together, lower your head. Begin to bend slowly. Do not allow painful sensations, only muscle tension. Try to press your chest to your knees and spread your hands on both sides of your legs.
- He took one step forward. Spread your toes out to the sides and place your back foot slightly to the right. Slowly bend towards the exposed leg, trying to reach the toes with your hand.
- Hold the corner of a wall or car with your right hand. Hold your hand above your shoulder joint. Gradually turn the body from the side, tighten the chest muscles. Then switch hands.
Yoga for weight loss
Why choose yoga:
- As a means of physical activity, oriental practice allows you to burn calories;
- thanks to the classes, the metabolism is accelerated;
- Healthy eating habits are acquired and outlook on diet often changes.
There are many asanas in yoga. Some of them are aimed at developing flexibility, endurance and strength. What are the best asanas for weight loss?
Yoga complexes aimed at weight loss include asanas called Shatkarma. These are cleansing exercises that saturate the body with oxygen as much as possible and are also intended to boost metabolism. The correct breathing that Shatkarma teaches goes with a person in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
warrior pose
Helps burn calories, strengthens body and leg muscles. develops endurance.
Starting position - standing, legs together. Take a step forward so that the back leg remains straight and the front leg is bent at the knee. Next, you need to raise your hands above your head and connect them with your palms. Hold this position for one minute.
Lung
Perfectly strengthens hips and buttocks.
Get into a warrior pose. Step forward with the leg that is in front and keep the other leg straight. Extend your straight leg as far as possible. Lower your hands to the floor next to your feet. Maintain balance in this asana for as long as possible.
Mountain Pose - Tadasana
Strengthens back muscles, has a positive effect on posture.
Starting position - standing, fingers touching each other. Stretch your legs and tuck your stomach in. Straighten your shoulders and pull your chest forward. Stretch your arms along your body. Breathing rhythmic, calm. Stay in mountain pose for a minute.
dog pose
This basic asana allows you to stretch a large number of muscles.
To perform this exercise, you need to come out of the lunge position by pulling your leg back. In this case, the pelvis should be raised, and the emphasis should be on the palms and feet. In this asana, the body should look like a triangle. After the asana, it is worth taking a complete relaxation pose - shavasana (lie down in a comfortable position, relax the body and mind).
Leaning forward from a standing position
From the initial standing position (legs equal, slightly apart), exhale, slowly bend down, trying to wrap your arms around your shins. It is necessary to bend as much as possible, but not to the point of pain.
Posture 30-60-90
Perfectly works the muscles of the press, removes the stomach.
Lie on the mat, stretch your legs forward. Then raise your legs above the floor so that they form an angle of 30 degrees with the surface of the floor. During this time, you should have time for three breaths. Hold for a few seconds. Then repeat the same steps, but already raise your legs to 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches the shoulders, helps to strengthen the spine, back muscles and buttocks.
Starting position - lying face down on the floor. Then, with the elbows as close as possible to the chest, try to stand on the forearms, resting on the surface of the floor. After inhaling, gradually straighten your arms, raise your body as high as possible. You should hold this position for about a minute. Exhale, take the starting position.
Contraindications
Even such gentle physical activity has contraindications. Do not practice yoga when:
- hernia
- oncological diseases;
- cardiovascular diseases;
- last operation;
- infectious diseases;
- tendency to high blood pressure;
- weakness of blood vessels;
- Fleuberism;
- Pregnancy and lactation - partly.
This was yoga for beginners to lose weight at home. The exercises, as you can see, are quite simple.