The article provides detailed information about yoga for weight loss, one of the most effective ways to eliminate body fat in different areas of your body.
strain
Yoga classes require a special level of body flexibility, so it's a good idea to start your workout with a stretch. Such a complex is perfect for beginner yogis who are preparing the body for a static load.
- Stand up straight, put your feet together, bow your head. Slowly begin to lean down. Do not allow painful sensations, only muscle tension. Try to push your chest towards your knees and spread your arms on either side of your legs.
- Step one foot forward. Spread your toes to the sides and place your back foot slightly to the right. Slowly bend towards the exposed leg and try to reach your toes with your hands.
- Grab the corner of a wall or machine with your right hand. Hold your hand just above your shoulder joint. Gradually rotate your body away from your shoulder and stretch your pecs. Then switch hands.
yoga for weight loss
Why you should choose yoga:
- As a form of physical activity, you can burn calories with Eastern practice.
- Thanks to the classes, the metabolism is accelerated;
- Healthy eating habits are learned and attitudes towards one's own diet often change.
There are many asanas in yoga. Some of them aim to develop flexibility, endurance and strength. What are the best asanas for losing weight?
The composition of yoga complexes aimed at losing weight includes asanas called shatkarmas. These are cleansing exercises designed to oxygenate the body as much as possible and also boost metabolism. Proper breathing, taught by Shatkarmas, proceeds with a person in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
warrior pose
Helps burn calories, strengthen the muscles of the body and legs. Develops stamina.
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 a minute.
lunge
Perfectly strengthens the hips and buttocks.
Strike a pose as a warrior. Step forward with the front foot and keep the other leg straight. Extend your stretched 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 the back muscles, has a positive effect on posture.
Starting position - standing, toes touching. Stretch out your legs and pull in your stomach. Straighten your shoulders and push your chest forward. Stretch your arms along your body. Breathing rhythmically, calmly. Stay in mountain pose for a minute.
dog ownership
This basic asana allows you to stretch a large number of muscles.
To perform this exercise, you should come out of the lunge pose by moving your leg backwards. In this case, the pelvis must 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 pose of complete relaxation - shavasana (lie down in a comfortable position, relax the body and mind).
Lean forward from a standing position
From the starting standing position (legs are straight, slightly apart), inhale, slowly bend down and try to wrap your arms around your shins. You need to bend as far as you can, but not to the point of pain.
Attitude 30-60-90
Wonderfully trains the muscles of the press, removes the abdomen.
Lie on the mat, stretch your legs forward. Then raise your legs off the floor so they form a 30 degree angle with the floor surface. During this time you must have time to take three breaths. Hold for a few seconds. Then repeat the same steps, but already raise your legs 60 and 90 degrees.
Cobra Pose or Bhujangasana
Stretches the shoulders, strengthens the spine, back muscles and buttocks.
Starting position - lie face down on the floor. Then try to keep your elbows as close to your chest as possible, stand up on your forearms and lean on the floor surface. After inhaling, gradually straighten your arms and raise your body as high as possible. You need to hold this position for about a minute. Exhale and take the starting position.
contraindications
Even such a calm type of physical activity has contraindications. Do not practice yoga if you:
- Hernia;
- oncological diseases;
- cardiovascular diseases;
- recent surgery;
- infectious diseases;
- tendency to hypertension;
- fragility of blood vessels;
- phlebeurysm;
- Pregnancy and lactation - partial.
It was yoga for beginners at home for weight loss. As you can see, the exercises are quite simple.