Everyone knows that yoga brings tremendous benefits to the body. It is important that with the help of yoga exercises you can always be slim and mobile. To restore your body to its natural shape, weight loss asanas are great.
Creating a weight loss program
The weight loss asana complex can be done by those who already have experience in yoga.
There must be a warm-up at the beginning of the class, for which 5-10 minutes are provided. After that, asanas are performed in different positions. It is important to know that morning yoga is the most effective.
Twisting poses
The best yoga asanas for weight loss are twisting poses (Bharadvajasana, Ardha Matsyendrasana, sage poses, etc. ). They activate the digestive system, clean the liver and kidneys. When the intestines function well, they fight fat deposits and support the whole body.
Standing poses
To perform asanas while standing, you need to master body balancing. They build strength in the muscles. The exercises Chair, Eagle, Tree, Warrior, Crescent, Triangle are perfect for weight loss. For example, holding a chair strengthens the spine, legs and hips. 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 part and thyroid glands. They relieve tension in the back well. For yoga practitioners to lose weight, it is imperative to include a shoulder stand and a Plug Exercise in the asana complex. Try to hold these positions for 60 seconds.
Positions with a smooth arched back (fish, bridge) are perfect.
Bend forward
Do them in a sitting or standing position. In this aspect, the poses of Face Down Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They work the knee tendons, strengthen the leaves, force the digestive organs to work, and remove stress and tension.
Relaxing Poses
All yoga sessions end with relaxation. It lasts from 5 to 10 minutes. This allows the body to calm down, relieve anxiety, stress, which will, as a result, affect weight loss. You can use Shavasana, Balasana or a child pose to relax.
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 weight loss complex.
Asana complex for harmony
The proposed set of yoga exercises for weight loss has been selected so that the asanas harmoniously affect the body. For better understanding, the exercises are shown in the pictures.
Tadasana or mountain pose
It is advisable to do the exercise between exercises or as a separate asana to adjust posture. To perform Tadasana, you have to lift the upper limbs through the sides, pull the body upwards.
While maintaining the pose, focus on the main muscles of the body. Breathing through the nose.
Uttanasana (leaning on the feet)
Uttanasana is one of the main yoga asanas. It calms the mind and body, stretches the muscles in the thighs.
To make Uttanasana you need:
- Stand up straight, spread your legs, relax your arms.
- 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 connect your lower legs.
- Hold for 30 seconds.
- With a long exhale, get up.
Cobra pose
Bhujangasana or Cobra pose strengthens the spine, buttocks and stretches the shoulders.
The exercise is performed from a lying position, face down. To lift, leaning on your forearms, keep your elbows close to your chest. Inhale while straightening your arms. Try pulling your upper body more. Stay in the asana for 30 seconds. On the exhale, go to the starting position.
You cannot perform asanas for pregnant women and for spinal injuries.
Pose the dog down
Exercise perfectly develops the muscles of the thighs, hips, strengthens the upper limbs. Relieves painful menopause.
Starting position of the dog face down, standing on all fours, arms and legs shoulder-width apart. On the exhale, slowly lift your buttocks up, straightening your lower limbs. Hold the position for one to three minutes and go to the starting position.
Virabhrdrasana or the pose of a warrior
Virabhrdrasana will perfectly stretch the thigh muscles and relieve back pain. It is necessary to stand up straight, bring the right leg forward, making a step at a distance of about one meter. Bend your knee until a 90-degree angle is formed. After that, raise your straight arms up at the same time. Stay in the asana for five breathing cycles and repeat the same, but with your left foot.
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 left 90 degrees outwards and right only 45 degrees inwards. Raise your arms to the sides with your palms facing down.
- On exhalation the head turns to the left, leaning towards the 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, 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 along the spine. The exercise is performed as follows:
- The starting position is sitting, 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, leaning on the back of the right arm.
- Turn your head to the right, directing your gaze into the distance.
- Helping with your left hand, turn your lower back more.
- In the position of maximum stretching of the muscles, do several cycles of breathing and go to the starting position.
- Repeat in another way.
Salamba Shirshasana or stand on your head
Salamba Shirshasana will perfectly deepen the speed of breathing and open the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow down the heart and lower blood pressure.
For safety, it is recommended that you place the stand close to the wall.
To enter Salamba Shirshasana, you need to do the following:
- Lay the rug and kneel next to it.
- Bend down, placing your forearms in the middle of the mat. Elbows shoulder-width apart.
- Connect and intertwine your fingers, forming a bowl with your palms. Keep your fingers intertwined throughout the asana.
- Place the crown of the head on the rug so that the bowl of the palms covers the nape of the neck.
- Lean your knees on your head.
- As you inhale, tear your bent knees off the floor and lift your legs with a slight jerk. Raise your feet at the same time.
- Legs bent behind the back, pressing the heels to the buttocks.
- When you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This asana completes a set of weight loss exercises. Promotes relaxation of the whole body.
It is necessary to lie down, spread the lower limbs at a comfortable distance, hands lying comfortably next to the body, palms facing up. Relax, 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 choosing weight loss exercises, it is important to consider the following points:
- In order to quickly acquire the desired shape, you need the intensity of teaching.
- If you have health problems, choose lighter asanas.
- With strength training, you can also lose weight and increase muscle volume. This must be taken into account by women who want to become slim.
- When there are stretching asanas, you do not have to worry about increasing muscle mass.
- There should be no pain after classes, the only exception may be DOMS.
- The feeling 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.
- A person gets used to proper food without much effort, there is simply no desire to eat unhealthy food.
- By systematically practicing yoga, a person masters the skill of proper breathing not only in the classroom, but also in everyday life. The body is enriched with oxygen.
The complexes are selected 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 get relief, and joint mobility and flexibility will improve.