The article provides detailed information about yoga for weight loss, which is one of the most effective ways to eliminate body fat in various areas of your body.
stretching
Yoga classes require a certain level of body flexibility, so it is recommended to start your workout with stretches. Such a complex is perfect for novice yogis who want to prepare the body for static loads. Huh.
- Stand up straight, put your feet together, lower your head. Slowly begin to bend over. Do not allow painful sensations, only stretch the muscles. Try to press your chest with your knees, and your armsSpread it on both sides of your legs.
- Step one foot forward. Spread your toes out to the sides, and place your back foot slightly to the right. Slowly lean toward the exposed foot, trying to reach your toes with your hands.
- Grab the corner of a wall or machine with your right hand. Place your hand just above your shoulder joint. Slowly lower your body away from your shoulder, stretching your chest muscles. Then change your hand.
yoga for weight loss
Why you should opt for Yoga:
- As a method of physical activity, oriental exercises allow you to burn calories;
- thanks to classes, the metabolism is accelerated;
- Healthy eating habits are adopted and a person's attitude towards diet often changes.
There are many asanas in yoga. Some of them are aimed at developing flexibility, endurance and strength. Which are the best asanas for weight loss?
The composition of yoga complexes aimed at losing weight includes asanas called shatkarmas. These are cleansing exercises that saturate the body with oxygen as much as possible, and are also designed to increase metabolism. Proper breathing, whichTaught by the Shatkarmas, enters with a person in his daily life.
The initial complex of yoga for weight loss consists of simple asanas.
warrior pose
Helps in burning calories, strengthens the muscles of the body and legs. Develops stamina.
Starting position - standing, feet 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 arms above your head and join them with your palms together. One minuteStay in this position for.
pounce
Perfectly strengthens the hips and buttocks.
Take a warrior's pose. With the leg that is in front, bend forward keeping the other leg straight. Extend your straight leg forward as far as possible. Lower your hands to the floor next to your feet. Maintain balance as long as possible.
Mountain pose - Tadasana
Strengthens the back muscles, has a positive effect on posture.
Starting position - standing, toes touching each other. Stretch your legs and pull your abdomen in. Straighten your shoulders and push your chest forward. Extend your arms along the body. Breathing rhythmically, Calm down. Stay in mountain pose for one minute.
dog pose
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 taking your leg back. In this case, the pelvis should 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, relaxing the body and mind).
standing forward bend
From the initial standing position (feet parallel, slightly apart), while inhaling, slowly lower down, trying to wrap your arms around your calves. You should bend as far as you can, but not to the point of painNot till
Currency 30-60-90
Amazingly works the muscles of the press, removes the stomach.
Lie down on the mat, stretch your legs forward. Then lift your legs off the floor so that they form an angle of 30 degrees from the floor surface. During this you should have time to breathe three times. For a few secondsPause. Then repeat the same steps, but already raise your legs 60 and 90 degrees.
Cobra pose or Bhujangasana
Stretches the shoulders, helps strengthen the spine, back muscles and buttocks.
Starting position - lie face down on the floor. Then, try to stand on your forearms, leaning on the surface of the floor, keeping your elbows as close to your chest as possible. After inhaling slowly raise your armsStraighten up, lift your body as high as you can. You need to maintain this position for about a minute. While exhaling, take the starting position.
Difference
Even this quiet type of physical activity has contraindications. When you shouldn't practice yoga:
- hernia;
- oncological diseases;
- heart disease;
- recent surgery;
- infectious disease;
- tendency to hypertension;
- fragility of blood vessels;
- venous;
- Pregnancy and lactation - partially.
That was yoga at home for beginners for weight loss. Exercises, as you can see, are quite simple.