This article provides detailed information about yoga to lose weight, which is one of the most effective ways to eliminate fat deposits in various parts of the body. In addition, when learning the basic asanas for the back, arms, legs and abdomen, you will be familiar with the basic rules of yoga, understand its useful qualities and contraindications, and get reasonable advice on forming your own set of exercises.
What is the use of yoga
Yoga is India’s oldest tool for achieving internal and external peace and unity with the world.. . . Thanks to targeted practice, anyone can provide themselves with the happiness they need. In other words, it is recommended to use free exercises to properly develop programs to achieve the set goals.
At the same time, the main advantages of this weight loss method include:
- General improvementThe organism provides the normalization of metabolism.
- flexibility.Almost everyone can make a weight loss plan.
- Improve effectiveness. . . The right plan will not only take care of excess weight, but also restore male strength.
- Strengthen women's health. . . Systemic exercise stimulates cells to rejuvenate and increase elasticity. You will start to feel younger, and this will definitely show in your appearance.
- A new understanding of life. . . Yoga classes stimulate and change thinking. You will have new goals and energy to achieve them.
- Inner Peace. . . All the worries and resentments will eventually start to leave you, leaving only the experience. You will learn to accept the world around you.
- Increase endurance. . . After just a few sessions, you will feel energized, allowing you to perform more daily tasks than ever before.
- normalization. . . the weight will not disappear. You reach the ideal ratio to restore your image to normal health and happiness.
Basic rules of yoga
In order to make yoga for weight loss as effective as the Tabata program, try to take the ground rules and all your inherent responsibilities into consideration. Only when you show your discipline, you will quickly feel the results.
The basic rules of yoga include:
- consistency.Classes are held regularly on specific dates and times.
- Experienced tutor. . . If you are inexperienced in yoga, be sure to seek an experienced tutor. Only he will show you the main mistakes and give instructions, such as how to increase flexibility and relax the body through special breathing techniques.
- Choose a clean place.An important point of yoga is where you plan to do complex movements. It should be relaxed and calm. Choosing the right place is important because it will shape the overall atmosphere of the building complex.
- Step by step. . . Don't deal with difficult postures right away. Turn to them gradually and don't overwork your body. Therefore, you can develop techniques and eliminate possible problems related to the lack of physical ability to perform this or that action.
- Pay attention to every action. . . Consciousness is an important element of yoga. You must clearly understand why you are in a particular posture.
Basic asanas for weight loss
After learning the rules and basic principles of yoga, you can begin to be directly familiar with the postures that allow you to lose excess weight quickly. Then we recommend that you become familiar with several action options designed to directly complete tasks in certain problem areas.
notes!The continuous practice of yoga can not only make the body form an appropriate shape, but also increase a person's personal attention, and can also increase the speed of thinking.
For the abdomen
Traditionally, you should start with the most problematic area, in which case the stomach is more than just a reasonable example.
Bujan Gasana
This is the first posture we will look at. Its essence lies not only in dumping excess weight, but also in in-depth study of abdominal muscles. The purpose of the exercise is to strengthen the upper body and give the back flexibility and strength.
When doing this exercise, place your belly on the mat, on the palm of your hand, which should be directly under your shoulders. Your toes and chin should also touch the floor. While slowly inhaling, lift your torso with your hands and bend your back as far back as possible.
In this position, you need from 15 to 30 seconds.Then, while exhaling slowly, you should return to the starting position. Repeat the exercise to lose weight, preferably at least 5 times at intervals of 10-15 seconds.
Danura
This posture is designed to strengthen the central abdomen and improve the digestion and flexibility of the entire body. When performing, lie on your stomach, bend your knees, grab your ankles from the outside with your hands, and lift your calves. Then take a deep breath and bend your body, tearing your pelvis and chest from the floor.
The head must also be pulled back as much as possible.In this position, you need to stand for about 15-30 seconds., And then return to the starting position at the exit. Should repeat 5 times, rest 10-15 seconds.
notes!For best results, you can swing a little while lifting.
Naucasana
The purpose of this posture is to burn fat in the waist. It also has a positive effect on appetite and leg muscles. First you need to lie on your back, stretch your legs, place your hands on your body, palms up. Inhale slowly and raise your legs. Don't bend them at your knees, try to lift them up and keep them straight.
Next, try to touch your toes with your hands. With all this, you must keep your body at a 45-degree angle. In this position, you must hold for at least 15 seconds, then return to the starting position, and repeat after 15 seconds.A total of 5 exercises need to be done.
Kumba casana
This position is often called plank support. After exercising, you can not only lose weight, but also strengthen the muscles of your arms, legs, back, abdomen and neck. The classic posture requires you to kneel and place your hands in front of you.
Next, you should straighten your legs, stand on the tips of your toes, raise your head, and look in front of you. From head to toe, your body should be a straight line. In this position, you need from 15 to 30 seconds.. . . must be repeated 5 times at 15 second intervals.
Pawanamukta
A posture designed to strengthen the abdomen and buttocks and relieve back pain. In addition, correct performance can normalize intestinal function, reduce acidity and significantly speed up metabolism. The execution will force you to lie on your back, stretch your legs and place your arms parallel.
Next, while inhaling, stretch your legs, keeping your heels close together, and when you exhale, bend your knees and slowly bring them to your chest. Wrap your arms around them and hold them in place for 60-90 seconds. After exhaling, return to the starting position. This operation must be performed 5 times, with a 15-second rest in between.
notes!It is important to breathe deeply throughout the process.
For legs
Usually, the legs are also affected by poor diet or lifestyle. In other words, you may also need to remove their fat. To do this, please familiarize yourself with the following asanas.
Ucatasana
this is very simple. Stand up straight, squeeze your feet hard, raise your hands up, palms facing each other, and sit down until your knees are at a right angle.It is necessary to stand like this for 2 to 5 minutes.And try to pull the spine up. Climb slowly, don't shake violently.
Wheeled
This pose is often called "Birchwood". Lie flat on the floor, and when you exhale, lift your legs above your head. Your feet should be close together. At the same time, try to tear off the lower back. Use levers to secure your body to your hands. You should maintain this position for as long as possible and remember to breathe deeply. Then slowly restore the body to its original state.
notes!Thanks to a large number of studies, experts have been able to prove the fact that people who practice yoga regularly have significantly reduced anxiety and improved happiness.
For the back
The strange thing is that the back also suffers from the pain of being overweight, especially the long-term wrong lifestyle of the individual. In order to get rid of the cumulative effect, yoga also provides special poses.
Contiguous Type II
A practical way to strengthen and remove deposits in the back muscles. When standing, jump slightlySeparate your feet about 130 cm. . . Next, spread your arms to both sides. At the same time, the palm must look at the floor.
Rotate your right foot so that it is at a right angle and facing to the right. At this time, the left leg is also straightened and turned slightly, and both legs should be kept on the same line. The right leg needs to be bent 90 degrees at the knee.
Put your right hand on your right leg and your left hand on your left leg. Turn your head to the bent knee. You need to maintain this position for 1 minute and then switch sides.
Salad style
Sit on your stomach and put your arms on your body. Then, start pulling your head, chest, arms, and legs back at the same time.At the same time, the stomach cannot be opened.. . . Be sure to lift and tighten your hips. It is necessary to stay in this position for as long as possible.
Hand use
The other set of exercises we will study is hand posture. They, like legs, are severely affected by fat deposits. Follow these two simple exercises to restore the muscle tone and appearance of the arm.
Adho Mukha Svanasana
Stay on all fours with your legs and arms shoulder-width apart. Press your toes on the ground and pose slowly while your knees are aligned. At the same time, the feet should be completely on the ground.Do this position for at least one minute.. . . Then, return to the starting position, rest for 15 seconds, and repeat a few more times.
Vasis
This posture is designed to restore arm muscles. On all fours. The arms and legs need to be rotated vertically, and the weight should be transferred to the left arm. Next, lift the right hand off the floor and turn the whole body forward so that the left hand and the knee of the same name are on the floor.
The rest of the body should be on a level surface. Inhale with your stomach and fix this position for as long as possible. Then repeat the same process with the other hand.
Tips for improving efficiency
In order for yoga to lose weight with the same positive effects as aerobic exercise, we suggest not to ignore the general rules explained by famous instructors all over the world.
reference:UNESCO has listed yoga as an intangible cultural heritage.
In order to improve efficiency:
- Don't overeating.
- Avoid any spicy food.
- Give up sweets and starchy foods.
- If possible, be vegetarian.
- Avoid drinking tea, prefer pure water.
Contraindications
Just like running to lose weight, the ways to lose extra weight considered in the article have many contraindications that you must consider.
attention!Ignoring these factors can worsen your overall health and is likely to cause severe pain and complications.
In order to prevent this from happening, please try to see your family doctor and perform a thorough physical examination before class. Also remember the list of main contraindications.
It is forbidden to do yoga to lose weight in the following situations:
- The general severity of the condition. For example, when you have been fighting a certain disease for a long time and have become very weak.
- Insanity.
- Organic diseases of the cardiovascular system. People with heart disease, tachycardia, arrhythmia, and aneurysm are not allowed to practice yoga.
- Blood diseases and various infectious injuries of the musculoskeletal system.
- Severe TBI and severe spinal injury, as well as the general structure of the body.
- Malignant tumors.
Yoga is a tool to achieve perfection inside and outside. . . Every year more and more people are engaged in this art, which is the fundamental sign of high efficiency. Find a responsible mentor to tame all the nuances of your weight loss exercises and achieve your ideal figure with the least effort.