There is a whole range of stable and safe weight loss activities. This includes improving the mode and diet, as well as regular and systematic physical activity.
Most often, physical activity combines cardio and strength training, as aerobic exercises help break down fat cells, and strength exercises strengthen muscles, making the body look fit.
Meanwhile, yoga classes, although not initially intended to reduce excess weight, can be quite as effective in the process of combating excess weight as additional physical activity.
Benefits of yoga for the body and weight loss
When starting to practice yoga with the aim of losing weight, you need to understand that you should not expect quick results - and this is the biggest and only drawback of yoga. And subject to systematic work, yoga becomes perhaps the most reliable method of steady and safe weight loss. In addition, it helps to maintain weight loss results after successful completion of an intense fitness program and prevent weight gain in the future. prevents from
This is because the regular performance of the yoga mudra has such a positive effect on the human body:
- the work of all systems and organs improves;
- accelerates metabolic processes;
- stimulated weight loss;
- Stress resistance increases and the psycho-emotional state returns to normal.
You should start practicing yoga by mastering the simplest asanas and gradually, as you gain experience, move on to more complex yoga postures.
yoga breathing exercises for weight loss
Kapalbhati is one of the easiest yoga exercises. It is based on proper breathing technique and activates weight loss effectively. Kapalbhati is done 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 doing Kapalbhati, one must ensure that the body remains motionless except for the abdomen. Gradually, the number of repetitions of this simple yoga posture should be brought up to 100 times.
yoga asanas to promote weight loss
For safe weight loss, you should do the following yoga poses regularly:
uttanasana
Stand straight, spread your legs comfortably, inhaling, raise your arms above your head and on exhalation, raise your whole body well, without lifting your heels off the floor. Then you shouldThe body should be bent down and resting on the floor with your palms parallel to the feet. If the stretch does not allow you to reach the floor, you can grab your feet with your hands and pull like this. As you exhale, you need to straighten and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps in effective weight loss in the abdomen.
Virabhadrasana II
Standing straight, jump up and spread your legs, extend your straight arms to the sides, point your palms down. Bend one leg to the side and transfer body weight to it, knee at a right angleBend over. Bend the other leg towards the bent knee. So both feet should be on the same line. Turn your head towards the bent lower limb and hold this position for 60 seconds. Repeat the entire sequence of actions. , turn to the other side. This exercise helps to get rid of the fat accumulated on the sides and strengthens the muscles of the back and limbs.
Vasisthasana
Lie on your side with one leg crossed over the other. Lift the body, palm of an outstretched hand and bend towards the foot. Raise the arm that was facing upwards. Abdominal stretch and stretch in holding this positionIt takes 30-60 seconds. Then you should roll to the other side and repeat this exercise to reduce the weight.
Utkatasana:
Stand up straight, place your feet at a distance equal to the width of your shoulders. While inhaling, raise the upper limbs above the head and join the palms together. Exhaling, lower the pelvis and squat to that level, On which the hips are parallel to the floor. You need to be in the 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 stomach.
Shalabhasana
Lie on the floor on your stomach, stretch your upper and lower limbs back, press your palms to your hips, bring your feet together. Exhaling, simultaneously raise upper body and legs to the maximum possible heightLift. Over time, when the muscles get stronger, only the abdomen will touch the floor surface while performing this asana. Shalabhasana strengthens the spine, develops the muscles of the back and limbs and helps in shedding excess weight. does.
Poorna Navasana
Sit on the floor, keep your back straight, bend your lower limbs and rest your feet on the floor. After a sharp inhalation, while keeping the back straight, tilt the body back about 60 degrees. Exhaling, tear the feet off the floor. Give, straighten the knees and raise the lower limbs to the level of the face, and extend the upper limbs to the knees. This position should be fixed for half a minute. Poorna Navasana helps in reducing the weight in the abdomen, muscles of the pressStrengthens and improves the functioning of the digestive system.
Chaturanga Dandasana
Lie on your stomach, rest your palms on the floor at chest level, spread your feet shoulder-width apart. On exhalation, bending on the palms and toes of the feet, raise the body so that it is against the surface of the floor. Be parallel, and maintain this position for the maximum possible duration. This asana strengthens the muscles of the whole body and creates correct posture.
Bhujangasana
Maintaining the starting position, as in the previous yoga pose – lying on the stomach with emphasis on the palms at chest level – inhale, raise the upper body, bend directly over the upper limbs, and exhaleTry to bend the back as low as possible. This exercise strengthens the deep muscles of the back and helps to reduce the weight in this part of the body.
half-face communication
Emphasizing on the palms and knees, on the exhale, bend the lower limbs and lift the tailbone, stretching the spine, without lifting the palms and feet off the floor. This position should be held for 30 seconds.
Savasana
Lie on your back, it is convenient to stretch the lower and upper limbs, raise your palms up, close your eyes and relax for 15 minutes. This yoga pose is recommended to complete the class.