A whole range of stable and safe weight loss activities. This includes the correction of mode and diet, as well as regular and systematic physical activity.
Exercise most often combines cardio and strength training, as aerobic exercises help break down fat cells and strength exercises strengthen muscles, making the body fitter.
Meanwhile, yoga classes, although not initially aimed at reducing excess weight, can be quite effective as an additional physical activity in the fight against excess weight.
Benefits of yoga for the body and weight loss
When you start yoga for weight loss, you need to understand that you should not expect quick results - and this is the biggest and only drawback of yoga. But with long-term and systematic work in this direction of fitness, yoga is perhaps the most reliable way of stable and safe weight loss. It also helps maintain weight loss results after successfully completing an intense fitness program and prevents subsequent weight gain.
This is because the regular performance of yoga poses has such a positive effect on the human body:
- the work of all systems and organs improves;
- metabolic processes are accelerated;
- stimulated weight loss;
- resistance to stress increases and the psycho-emotional state normalizes.
Start practicing yoga by learning the simplest asanas and gradually, as you gain experience, move on to more complex yoga poses.
Yoga breathing exercise for weight loss
Kapalabhati is one of the simplest yoga exercises. It is based on the technique of correct breathing and effectively activates weight loss. Kapalabhati is performed as follows:
- stand straight with your feet shoulder-width apart;
- take a sharp deep breath and at the same time draw in the stomach;
- hold your breath and fix the position of the body for 2-3 seconds;
- exhale calmly and repeat this exercise, stimulating weight loss, at least 50 times.
While performing Kapalabhati, care should be taken to keep the body motionless except for the abdomen. The number of repetitions of this simple yoga pose should be gradually increased to 100.
Yoga poses for weight loss
For safe weight loss, do the following yoga poses regularly:
Uttanasana
Stand straight, spread your legs comfortably, while inhaling raise your arms above your head, and while exhaling, stretch your whole body well without lifting your heels off the floor. Then lower the body and put your palms on the floor, placing them parallel to the legs. If the stretch doesn't allow you to reach the floor, you can grab your leg with your hands and stretch that way. As you exhale, straighten and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps achieve effective abdominal weight loss.
Virabhadrasana II
Standing straight, jump up and spread your legs, extend your straight arms out to the sides, palms facing down. Turn one leg to the side and shift your body weight onto it, bending your knee at a right angle. Turn the other foot towards the bent knee. So both feet should be in the same line. Turn your head towards the bent lower limb and hold this position for 60 seconds. Repeat the entire sequence of operations by turning to the other side. This exercise helps to get rid of side fat deposits and strengthens the back and leg muscles.
Vasishthasana
Lie on your side with one leg crossed over the other. Raise the body, supporting the palm of an outstretched hand and the side of the leg. Raise the hand that was on top vertically. It takes 30-60 seconds to hold this position, straining and pulling in the stomach. Then you need to turn to the other side and repeat this exercise to lose weight.
Utkatasana
Stand straight with your feet shoulder-width apart. As you inhale, lift your upper limbs above your head and connect your palms. As you exhale, lower your pelvis and squat until your hips are parallel to the floor. You have to squat for half a minute, in no case take your heels off the floor. This asana should be repeated 5-6 times to slim the hips and abdomen.
Shalabhasana
Lie on your stomach on the floor, stretch your upper and lower limbs back, press your palms to your hips, put your legs together. As you exhale, lift your upper body and legs as high as possible at the same time. Over time, as the muscles become stronger, only the stomach touches the surface of the floor when performing the asana. Shalabhasana strengthens the spine, develops back and limb muscles and helps reduce excess weight.
Paripurna Navasana
Sit on the floor, keep your back straight, bend your lower limbs and place your feet on the floor. After taking a sharp breath, tilt your body back about 60 degrees and keep your back straight. On exhalation, tear the feet off the floor, straighten the knees and raise the lower limbs to the level of the face, and extend the upper limbs towards the knees. This position should be fixed for half a minute. Paripurna Navasana helps to lose weight in the abdomen, strengthens the muscles of the press and improves the functioning of the digestive system.
Chaturanga Dandasana
Lying on his stomach, he rests his palms on the floor at chest level, and spreads his legs shoulder-width apart. On exhalation, leaning on the palms and toes of the feet, raise the body so that it is parallel to the floor surface and hold this position for as long as possible. This asana strengthens the muscles of the entire body and develops correct posture.
Bhujangasana
Keeping the starting position, as in the previous yoga pose - lying on your stomach, placing the emphasis on the palms at the level of the chest - when inhaling, raise the upper part of the body, leaning on the straight upper limbs, and when exhaling, try to bend it. back as low as possible. This exercise strengthens the deep muscles of the back and helps to lose weight in this part of the body.
Adho Mukha Svanasana
Placed on the palms and knees, while exhaling, bend the lower limbs and stretch the tailbone upwards, stretching the spine without lifting the palms and feet from the floor. This position should be held for 30 seconds.
Savasana
Lie on your back, it is comfortable to spread the lower and upper limbs, palms up, close your eyes and relax for 15 minutes. This yoga pose is recommended to end the class.