Steady and safe weight loss is all kinds of activities. It includes the correction of mode and diet, as well as regular and systematic exercise.
Most of the time, fitness combines cardio and strength training, where cardio helps break down fat cells and strength training strengthens muscles and makes the body look good.
At the same time, yoga classes, although originally not intended to reduce excess weight, but as an additional physical activity can be very effective in the process of fighting obesity.
Benefits of yoga for the body and weight loss
When you start practicing yoga for the purpose of losing weight, you need to understand that you should not expect quick results - and this is the biggest and only drawback of yoga. But, subject to long-term and systematic work in this direction of physical fitness, yoga will be perhaps the most reliable way of stable and safe weight loss. In addition, it helps to maintain the result of weight loss after a successful fitness program and prevents weight gain in the future.
This happens 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;
- stress tolerance increases and the psycho-emotional state normalizes.
You should start practicing yoga by mastering the simplest asanas and gradually, as you gain experience, move 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 proper breathing and effectively activates weight loss. Kapalabhati is performed in this way:
- stand up straight with your feet shoulder width apart;
- take a deep breath and at the same time pull in your stomach;
- hold your breath and fix the position of the body for 2-3 seconds;
- exhale slowly and repeat this exercise, stimulates weight loss, at least 50 times.
While performing kabalabhati, one must ensure that the body, except for the abdomen, remains motionless. Gradually, the number of repetitions of this simple yoga pose should be increased to 100 times.
Yoga positions to promote weight loss
For safe weight loss, you should regularly perform the following yoga poses:
Uttanasana
Stand up straight, spread your legs comfortably, while inhaling, raise your arms above your head and stretch your whole body well while exhaling, without lifting your heels from the floor. Then you should lean your body down and rest your palms on the floor and place them parallel to your feet. If the stretcher does not allow you to reach the floor, then you can grasp your legs with your hands and stretch in this way. As you exhale, you need to straighten up and lower your arms. Uttanasana improves the function of the digestive tract and helps to achieve effective weight loss in the abdomen.
Virabhadrasana II
Stand straight, jump up and spread your legs wide, stretch your straight arms to your sides, palms down. Turn one leg to the side and shift the weight of your body onto it, bending the knee at a right angle. Turn the other leg towards the bent knee. Thus, 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 series of actions, turning to the other side. This exercise helps to get rid of fat deposits on the sides and strengthens the muscles of the back and limbs.
Vasishthasana
Lie on your side with one leg crossed over the other. Raise your body, leaning on the palm of the outstretched hand and the side of the leg. Raise the hand that was on top vertically up. It takes 30-60 seconds to hold this position, stretching and pulling in your stomach. Then you should roll over to the other side and repeat this exercise for weight loss.
Utkatasana
Stand up straight, with your feet shoulder-width apart. While inhaling, lift your upper limbs above your head and bring your palms together. Exhaling, lower your pelvis and kneel down to the point where your hips are parallel to the floor. You need to squat for half a minute, in no case taking your heels off the floor. This asana for slimming hips and abdomen should be repeated 5-6 times.
Shalabhasana
Lie on your stomach on the floor, stretch your upper and lower limbs back, press your palms to your hips, bring your legs together. Exhaling, raise the upper body and legs simultaneously to the maximum possible height. Over time, as the muscles are strengthened, when performing this asana, only the stomach will touch the floor surface. Shalabhasana strengthens the spine, develops the muscles of the back and limbs and helps reduce excess weight.
Paripurna Navasana
Sit on the floor, keep your back straight, bend your lower limbs and rest your feet on the floor. After taking a quick breath, lean your body back about 60 degrees, keeping your back straight. Exhale, lift your feet off the floor, straighten your knees and raise your lower limbs to face level and stretch your upper limbs towards your knees. This position must be held 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 tract.
Chaturanga Dandasana
Lie on your stomach, rest your palms on the floor at chest level, spread your feet shoulder width apart. On exhalation, lean on your palms and toes, raise your 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 forms the correct posture.
Bhujangasana
Maintaining the starting position, as in the previous yoga pose - lying on the stomach with the emphasis on the palms at the level of the chest - while inhaling, lift the upper body, lean on the straight upper limbs and try to bend out with the exhalation. again 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
Stand with an emphasis on the palms and knees, while exhaling, release the lower limbs and stretch the tailbone up, stretch the spine, without lifting the palms and feet from the floor. This position must be held for 30 seconds.
Savasana
Lie on your back, it is convenient to spread the lower and upper limbs, straighten the palms up, close the eyes and relax for 15 minutes. This yoga pose is recommended to complete the course.